If you have high blood pressure (hypertension), reducing sodium and emphasizing heart-healthy foods can help lower blood pressure alongside any prescribed treatment. Here are foods that are commonly recommended to limit or avoid:
- Processed meats
- Bacon, sausage, ham, hot dogs, deli meats.
- These are often very high in sodium.
- Canned soups and instant noodles
- Many contain a full day’s worth of sodium in one serving.
- Fast food
- Burgers, fried chicken, pizza, and fries can be high in sodium, saturated fat, and calories.
- Salty snacks
- Potato chips, pretzels, salted nuts, and crackers.
- Pickled and cured foods
- Pickles, olives, and cured fish or meats are preserved with large amounts of salt.
- Sugary drinks
- Soda, sweet tea, and energy drinks may contribute to weight gain and increase cardiovascular risk.
- Excess alcohol
- Drinking too much alcohol can raise blood pressure and reduce the effectiveness of blood pressure medications.
- Foods high in saturated and trans fats
- Deep-fried foods, pastries, and many commercially baked goods.
- High-sodium condiments
- Soy sauce, barbecue sauce, ketchup, and some salad dressings.
- Highly processed frozen meals
- Many frozen dinners are convenient but often contain excessive sodium.
Foods to eat more often
A heart-healthy eating pattern, such as the DASH diet, emphasizes:
- Fruits and vegetables
- Whole grains
- Beans and lentils
- Low-fat dairy
- Fish and lean poultry
- Unsalted nuts and seeds
- Foods rich in potassium, magnesium, and calcium (unless your healthcare provider has advised otherwise)
Sodium goal
Many health organizations recommend aiming for less than 2,300 mg of sodium per day, and some people with high blood pressure may benefit from reducing intake further to around 1,500 mg per day, depending on their individual health needs and their clinician’s advice.
If you’re taking blood pressure medication or have kidney disease, it’s a good idea to discuss any major dietary changes—especially increasing potassium-rich foods or using salt substitutes—with your healthcare provider.
