Foods to Avoid If You Have High Blood Pressure

57. Bottled Pasta Sauces – Flavor with a Side of Salt

Jarred pasta sauces seem innocent enough, but many are sodium bombs in disguise. A half-cup serving can contain 500–700 mg of sodium, not counting the added sugars and preservatives. Pour it over salted pasta and top it with cheese, and you’ve unknowingly assembled a blood pressure nightmare. Smart swap: Simmer your own sauce using fresh tomatoes, garlic, onions, olive oil, and herbs like basil and oregano. Not only will you control the salt and sugar, but you’ll boost your intake of lycopene—a compound linked to reduced blood pressure and heart disease risk.

58. Breaded Fish Fillets – Healthier Than Red Meat? Not Always

Frozen breaded fish may seem like a better protein option than red meat, but the pre-breading process often adds excessive sodium, refined carbs, and unhealthy oils. Some brands sneak in over 800 mg of sodium per fillet. Plus, these fillets are often fried before freezing, compounding their inflammatory profile. Smart swap: Buy fresh or frozen unbreaded fish (like salmon or cod) and bake it at home. Use a homemade crust of crushed almonds or oats with herbs and lemon zest. You’ll retain the protein and omega-3 benefits while skipping the salt and saturated fat.