Foods to Avoid If You Have High Blood Pressure

27. Boxed Mac and Cheese – A Sodium-Packed Comfort Food

Mac and cheese is a childhood favorite and the ultimate comfort food, but most boxed versions are far from heart-healthy. Many brands contain staggering amounts of sodium, with a single serving often exceeding 600 mg of sodium—and let’s be real, few people stick to just one serving. The powdered cheese sauce found in these products is packed with artificial flavors, preservatives, and unhealthy fats, including trans fats that contribute to arterial stiffness, high cholesterol, and increased blood pressure. The refined white pasta used in most boxed mac and cheese also lacks fiber, leading to blood sugar spikes, which can further contribute to hypertension and weight gain over time. Smart swap: Instead of the boxed version, try making homemade mac and cheese with whole-grain or chickpea pasta, which contains more fiber and protein. Prepare a cheese sauce from real ingredients, using low-fat cheese and a splash of unsweetened almond milk or Greek yogurt for creaminess. Adding steamed broccoli, spinach, or mushrooms not only enhances flavor but also boosts potassium levels, which helps counteract sodium’s negative effects on blood pressure.

28. Energy Bars – Not Always a Healthy Choice

Many people grab an energy bar for a quick snack, thinking it’s a healthy, protein-packed option. But most commercial energy bars are highly processed and loaded with added sugars, with some containing as much as 20 grams of sugar per bar—equivalent to a small soda. The combination of refined sugar and low fiber content leads to blood sugar spikes, followed by crashes that leave you hungrier and more fatigued. Many protein bars also contain high amounts of sodium—sometimes exceeding 400 mg per bar—which can contribute to fluid retention and hypertension. Additionally, some bars use artificial sweeteners and sugar alcohols, which may disrupt gut health and cause bloating or digestive discomfort. Smart swap: Look for energy bars with minimal ingredients, focusing on whole foods like nuts, seeds, oats, and dried fruits without added sugars. A better option? Make your own bars using oats, almond butter, unsweetened coconut, flaxseeds, and natural sweeteners like dates or honey. These homemade versions provide fiber, healthy fats, and protein while avoiding blood pressure-spiking ingredients.