Foods to Avoid If You Have High Blood Pressure

49. Packaged Instant Rice and Pasta Cups – Hidden Sodium in a Cup

Microwavable rice and pasta cups are marketed as quick and easy, but they’re often loaded with sodium and preservatives. A single serving can contain more than 500 mg of sodium—and that’s before adding sauce or seasoning. The convenience disguises how heavily processed these options are, often including flavor enhancers like MSG, which may trigger blood pressure spikes in sensitive individuals. Smart swap: Prep a big batch of brown rice, farro, or quinoa at home and portion it out for the week. Add fresh herbs, lemon, or low-sodium broth to keep flavor high and sodium low.

50. “Reduced-Sodium” Doesn’t Mean Low-Sodium

Labels like “reduced-sodium” can be misleading. These products may still contain high amounts of sodium—they’re just lower than the original version. For example, a reduced-sodium soy sauce still packs 500–600 mg per tablespoon. Foods like canned soups, chips, sauces, and even crackers often hide behind these labels while quietly pushing your daily sodium intake into dangerous territory. Smart swap: Don’t just trust the label—read the nutrition facts. Aim for products with less than 140 mg of sodium per serving, which officially qualifies as low-sodium. And when in doubt, go fresh, not packaged.