Foods to Avoid If You Have High Blood Pressure

33. Pickled and Cured Meats – A Double Dose of Sodium and Preservatives

Pickled and cured meats like pastrami, corned beef, bacon, and smoked salmon may be delicious, but they come with a major drawback: excessive sodium, nitrates, and preservatives. The pickling and curing process involves soaking meats in salt-heavy brines, which can skyrocket sodium levels well beyond daily recommendations. Many cured meats also contain nitrates, which have been linked to high blood pressure and an increased risk of heart disease. Additionally, these meats can cause water retention, which raises blood volume and blood pressure. Smart swap: Instead of cured or pickled meats, opt for fresh, lean protein sources like chicken, turkey, or fish. If you’re looking for flavorful sandwich options, try grilled or roasted turkey breast instead of deli meats. Use fresh herbs, mustard, or vinegar-based dressings to add zest without excess sodium.

34. Flavored Instant Oatmeal – A Morning Sneak Attack

While oatmeal has a reputation as a heart-healthy breakfast, flavored instant varieties can be loaded with added sugars and sodium. Some single-serve packets contain over 300 mg of sodium and up to 15 grams of sugar. This combo contributes to blood sugar spikes, fluid retention, and inflammation—all blood pressure triggers. Smart swap: Stick to plain rolled or steel-cut oats, and flavor with cinnamon, berries, or a dash of maple syrup for a fiber-rich, blood pressure-friendly breakfast.