Foods to Avoid If You Have High Blood Pressure

43. Pre-Made Smoothies and Juices – The Sugar-Loaded Sips

Bottled smoothies and “green” juices often contain more fruit juice than whole fruits, along with added sugars and syrups. This can cause blood sugar and insulin spikes that lead to higher blood pressure over time. Smart swap: Make smoothies at home with fiber-rich whole fruits, leafy greens, unsweetened almond milk, and a handful of flax or chia seeds for added heart benefits.

44. Breadcrumb Coatings – The Hidden Sodium Layer

That golden crust on your favorite baked chicken or fish? It could be sabotaging your blood pressure. Pre-seasoned breadcrumbs and coating mixes are often loaded with salt, preservatives, and sometimes even trans fats. A single serving can add hundreds of milligrams of sodium to your plate—without you even realizing it. Instead of store-bought options, make your own coating using crushed unsalted nuts, oats, or whole-grain crackers mixed with herbs and spices. You’ll get the crunch and flavor without the hidden sodium overload, making your meal not just tasty—but heart-friendly too.