Foods to Avoid If You Have High Blood Pressure

47. Flavored Rice and Grain Mixes – Convenience with a Cost

Boxed pilafs and flavored rice mixes might be easy to prepare, but they’re usually packed with sodium, preservatives, and artificial flavors. Some contain over 800 mg of sodium per serving—more than a third of your daily limit. The seasoning packets are the real culprit. Instead, cook your own brown rice, quinoa, or farro and flavor it with low-sodium broth, fresh herbs, garlic, or a squeeze of lemon. You’ll save your blood pressure and still get all the flavor—without the chemical aftertaste.

48. Coffee Creamers – A Sweet Slippery Slope

Those seemingly innocent flavored coffee creamers—especially the non-dairy, shelf-stable ones—can be loaded with added sugars, sodium, and trans fats disguised as “partially hydrogenated oils.” Some also contain sodium caseinate, which adds to your daily salt intake. Even small servings used daily can quietly affect your blood pressure over time. Smart swap: Use unsweetened almond, oat, or soy milk, and add natural flavor with cinnamon, pure vanilla extract, or a small drizzle of maple syrup. Your coffee stays delicious—and your heart stays calm.