Foods to Avoid If You Have High Blood Pressure

31. Pretzels – The Salty Snack You Should Skip

Pretzels might seem like a better alternative to potato chips, but don’t be fooled—they are highly processed, low in fiber, and packed with sodium. Some brands contain over 500 mg of sodium per serving, which can significantly contribute to water retention and increased blood pressure. Their refined white flour base also causes blood sugar spikes, leading to energy crashes and increased cravings. Since pretzels lack healthy fats and protein, they don’t keep you full for long, making it easy to overeat without realizing it. Smart swap: For a crunchy, satisfying snack, try unsalted nuts, air-popped popcorn, or whole-grain crackers with hummus. These options offer more fiber and heart-healthy fats, keeping you fuller longer without the sodium overload.

32. Instant Gravy and Soup Mixes – A Sodium Bomb in Disguise

Instant gravy and packaged soup mixes might be convenient, but they are some of the worst offenders when it comes to sodium content. A single serving of instant gravy can contain more sodium than an entire fast-food meal, with some brands exceeding 1,200 mg per serving. Similarly, powdered soup mixes often contain excessive preservatives, MSG, and artificial flavors, which can lead to blood pressure spikes and inflammation. Smart swap: Make homemade gravy using low-sodium broth, fresh herbs, and a small amount of cornstarch for thickening. Instead of instant soup packets, prepare homemade soup using fresh vegetables, lean proteins, and salt-free seasonings. This allows you to control sodium intake while still enjoying a warm, flavorful meal.