Hypertension (high blood pressure) commonly affects millions worldwide and increases the risk of heart disease and stroke. Dietary choices can significantly influence blood pressure control.

How Common Is High Blood Pressure?

High blood pressure, or too much blood flowing through the arteries at once, is a growing global concern. It affected approximately 1.36 billion people in 2019, more than double the number diagnosed in 1990.1

1. Salty Foods

Too much sodium causes your body to retain water, which increases blood volume and pressure on artery walls. This can lead to complications like heart disease and stroke.2

The 2025-2030 Dietary Guidelines for Americans recommend that the average healthy adult limit their daily sodium intake to 2,300 milligrams or less.3

Salty foods include:4

• Canned soups
• Condiments
• Processed meats
• Packaged snacks
• Pizza

2. Foods High in Saturated Fat

Saturated fat causes plaque build-up in arteries, which narrows them and restricts blood flow. This can raise blood pressure.2

The latest Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of your daily total calories.3 The American Heart Association takes a stricter approach, advising that saturated fat be limited to less than 6% of daily calories.5

Foods rich in saturated fat include:6

• Cream-based sauces
• Fatty cuts of meat
• Fried foods
• Full-fat dairy products
• Processed meats

3. Foods High in Added Sugars

There's a clear link between long-term added sugar intake and increased abdominal (belly) fat, a risk factor for hypertension. Foods high in added sugars can cause blood sugar spikes, which stress cardiovascular health and trigger inflammation.78

The Dietary Guidelines for Americans recommend that no single meal exceed 10 grams of added sugar.3

Foods with added sugars include:910

• Breakfast cereals and bars
• Candy
• Patries
• Sweetened yogurts
• Syrups

4. Sugary Beverages

Sugar-sweetened beverages can contribute to weight gain and insulin resistance, which increases your risk of high blood pressure. The high sugar content can cause significant blood sugar spikes, which may negatively affect blood and lymph flow in your body.11

Sugary beverages include:

• Energy drinks
• Regular soda
• Sports drinks
• Sweetened coffee drinks
• Sweet iced tea

5. Alcohol

Your blood vessels typically relax when you drink alcohol, possibly decreasing your blood pressure temporarily. After drinking a large amount or drinking for a long period, your blood pressure can go back up—sometimes higher than before.12

Alcohol’s effects vary from person to person, but consuming large amounts can contribute to weight gain and dehydration.

Alcohol may also interact with some medications, including some that affect blood pressure.

Alcoholic drinks include:

• Beer
• Cocktails
• Hard seltzers
• Liquors and liqueurs
• Wine

6. Processed Frozen Foods

Frozen foods can be convenient, but many ultra-processed foods—like frozen meals—contain high levels of sodium, fat, and sugar. They have been linked to an increased risk of hypertension.13

Frozen foods include:

• Frozen French fries
• Frozen lasagna
• Frozen pizza
• Frozen pot pies
• Frozen TV dinners

7. High-Cholesterol Foods

Foods high in cholesterol can negatively affect blood pressure, contributing to atherosclerosis (plaque buildup that narrows and stiffens the arteries). Research has linked high cholesterol levels to an increased risk of hypertension.14

High-cholesterol foods also contain saturated fats and other ingredients that may affect blood pressure.

High-cholesterol foods include:

• Butter
• Beef, including hamburgers, bacon, and sausage
• Cheese
• Organ meats
• Shellfish

8. High-Fat Fast Foods

High-fat fast food often contains saturated and trans fats, which may contribute to weight gain, high cholesterol levels, and body inflammation. Fast food may also contain a lot of sodium, which can affect fluid balance and blood pressure. 

High-fat fast foods include:

• French fries
• Fried chicken
• Fried fish
• Hamburgers
• Pizza

9. Condiments

Condiments are often high in sodium and may contain added sugar. Portion control can help lower the risk of high blood pressure. Small amounts that can add up quickly, making it easy to underestimate how much you use.

Condiments include:

• Barbecue sauce
• Ketchup and mustard
• Soy sauce
• Teriyaki sauce
• Vinaigrettes and creamy dressings

10. Processed or Packaged Snacks

Processed and packaged snacks are typically high in sodium, added sugars, and unhealthy fats. Packaged snacks are designed to have a long shelf life, so sodium-containing compounds are often used as preservatives.15

Many processed snacks also lack essential nutrients, making them less filling and requiring you to consume more to satisfy your hunger. 

Processed foods include:

• Candy bars
• Cheese-flavored snacks
• Packaged cookies
• Potato chips, pretzels, packaged popcorn
• Snack mixes

What To Eat if You Have High Blood Pressure

Some foods contribute to high blood pressure, but research has shown that other foods can help lower it and reduce the risk of hypertension. Fresh fruits, vegetables, nuts, whole grains, and oily fish can benefit many aspects of health, including blood pressure levels.16

Here are a few foods to prioritize:

• Foods rich in vitamins and minerals, such as leafy greens and fresh fruit
• Fiber-rich whole grains like oatmeal and quinoa can help improve cholesterol levels and other aspects of heart health
• Nutrient-dense foods like fatty fish, nuts, and seeds, which contain healthy fats instead of saturated fats 

When Should You See a Doctor?

Lifestyle habits, including diet, physical activity, stress management, and sleep quality, can affect blood pressure levels. If your blood pressure remains high, you may need professional support.

People with a complex medical history and complex dietary needs may benefit from individualized support. A registered dietitian can help you plan meals that support your personal nutrition needs.

Medication Support

Seek guidance from a doctor regarding medication concerns. If you have symptoms from prescribed blood pressure medications, seek help from a doctor promptly.