Foods to Avoid If You Have High Blood Pressure

55. Packaged Instant Mashed Potatoes – Creamy Convenience, Hidden Salt

That fluffy bowl of instant mashed potatoes might feel comforting, but it’s often packed with sodium, preservatives, and hydrogenated oils. A single serving can exceed 400 mg of sodium—before adding butter or gravy. Some mixes also include artificial flavors and emulsifiers that affect gut health and inflammation, indirectly impacting blood pressure. Smart swap: Make mashed potatoes from scratch using boiled Yukon golds or sweet potatoes, a drizzle of olive oil, roasted garlic, and unsweetened almond milk. Add herbs for flavor instead of salt. You’ll get fiber, potassium, and heart-healthy nutrients—without the hidden sodium trap.

56. Commercial Granola – The Sugary Health Halo

Granola wears a health halo, but most store-bought varieties are loaded with added sugars, sodium, and inflammatory oils. One serving can contain 15 grams of sugar and more sodium than a bag of chips. That combination spikes blood sugar, raises insulin levels, and leads to fluid retention—an underrecognized trigger for hypertension. Smart swap: Make your own granola at home using rolled oats, nuts, cinnamon, unsweetened coconut, and a small amount of honey or maple syrup. Bake it in the oven for crunch without the chemical additives.