Foods to Avoid If You Have High Blood Pressure

29. Frozen and Breaded Chicken – A Hidden Salt Mine

Frozen and breaded chicken products—including chicken nuggets, tenders, and patties—are convenient, but they often come at a nutritional cost. These items are pre-seasoned, breaded, and deep-fried before freezing, resulting in astronomical sodium levels, sometimes over 1,000 mg per serving. The preservatives and additives used to extend shelf life can also contribute to inflammation, weight gain, and high blood pressure. The breading is usually made from refined flour, which offers little nutritional value and contributes to rapid blood sugar spikes. Smart swap: Instead of buying frozen breaded chicken, choose fresh, skinless chicken breasts and season them with herbs and spices instead of salt. For a crispy texture, coat the chicken in whole-wheat breadcrumbs or almond flour, then bake or air-fry it instead of deep-frying. This version is lower in sodium and saturated fat while still delivering that crispy, satisfying texture.

30. Cottage Cheese – A Surprising Source of Sodium

Cottage cheese is often praised for its high protein content, making it a popular choice for health-conscious eaters. However, what many don’t realize is that most brands contain excessive sodium levels. A single one-cup serving can contain up to 900 mg of sodium, nearly 40% of the daily recommended intake. Since sodium causes water retention and increased blood volume, this can lead to higher blood pressure over time. Smart swap: If you love cottage cheese, opt for low-sodium versions, which can have 50% less salt. Another great alternative is Greek yogurt, which has similar protein content but far less sodium. Adding potassium-rich toppings like bananas, berries, or nuts can further help counteract sodium’s effects on blood pressure.