Foods to Avoid If You Have High Blood Pressure

23. Butter and Margarine: The Fats That Matter

Butter and margarine are commonly used in cooking and baking, but they can contribute to high blood pressure when consumed in excess. Butter is high in saturated fats, while some margarines contain trans fats that negatively impact heart health. Instead, opt for healthier alternatives like olive oil, avocado, or nut butters, which provide beneficial fats without the added risks.

24. Flavored Yogurts – The Hidden Sugar Trap

Yogurt is often marketed as a nutrient-dense, gut-friendly snack, but flavored varieties can be loaded with hidden sugars—sometimes even more than a candy bar or soda. Many store-bought yogurts contain added sweeteners, artificial flavors, and fruit syrups, which spike blood sugar levels and can lead to insulin resistance over time. High insulin levels are linked to increased sodium retention, which elevates blood pressure by causing water retention and increased blood volume. Additionally, many commercial yogurts are low in natural fiber and protein, meaning they don’t keep you full for long and can contribute to frequent cravings and overeating. Smart swap: Instead of flavored yogurt, choose plain, unsweetened Greek yogurt or Icelandic skyr, which have higher protein and lower sugar. Enhance the flavor naturally by adding fresh fruit, a drizzle of raw honey, a sprinkle of cinnamon, or some chopped nuts. If you want extra sweetness, try mixing in a small amount of pure vanilla extract or a mashed banana—both of which add natural sweetness without artificial additives.