Foods to Avoid If You Have High Blood Pressure

53. Protein Powders and Meal Replacements – Check the Label

That protein shake might be sabotaging your blood pressure. Many commercial powders and meal replacement drinks are packed with hidden sodium (up to 400 mg per scoop), added sugars, and artificial sweeteners. These additives can increase inflammation and disrupt metabolic balance—especially if used daily. Smart swap: Opt for clean protein powders with minimal ingredients, no added salt, and less than 150 mg sodium per serving. Better yet, blend a homemade smoothie with Greek yogurt, banana, spinach, and chia seeds for a blood pressure-friendly energy boost.

54. Restaurant Sushi – A Sodium-Laced Illusion

Sushi might look like a light, healthy choice—but the devil’s in the details. From the sodium-heavy soy sauce and seasoned rice to cured fish and spicy mayo, one typical sushi meal can clock in at over 1,000 mg of sodium. Even the wasabi and pickled ginger contribute to your daily salt load. And if you’re eating rolls with tempura, cream cheese, or imitation crab, you’re also getting added fats and preservatives. Smart swap: Make sushi at home using brown rice, fresh vegetables, and sashimi-grade fish, with coconut aminos or low-sodium tamari. Skip the extras and focus on clean, simple ingredients that keep your blood pressure—and your palate—in check.