How food affects blood pressure
High blood pressure (hypertension) damages arteries over years and raises the risk of stroke, heart attack, kidney disease and dementia. Excess sodium makes the body retain water and stiffens vessels; alcohol, excess weight and low potassium also push pressure up. Diet changes can lower systolic pressure by 5–15 mmHg, comparable to a medicine. See DASH diet, low-sodium meals and snacks and alimentos para bajar la tensión (Spanish).
Where the salt hides
Around 70–75% of the sodium we eat comes from processed and restaurant foods rather than the salt shaker. Bread, cheese, deli meats, soups, sauces, breakfast cereals and ready meals are everyday sources even when they do not taste salty. Reading labels is the best defence: 600 mg of sodium or more per 100 g is high, and 120 mg or less is low (as a guide). See low-sodium meals and snacks.
Foods to limit or avoid
- Cured and processed meats: bacon, ham, sausages, salami, hot dogs, deli turkey.
- Canned and packet soups and instant noodles.
- Ready meals, pizza, burgers and fast food.
- Salty snacks: crisps, salted nuts, pretzels, savoury crackers.
- Cheese, particularly processed, blue and feta; enjoy small portions.
- Bread, rolls and baked goods, which can be a major source in total.
- Sauces and condiments: soy sauce, ketchup, barbecue sauce, stock cubes, pickles, olives, pesto.
- Canned vegetables and beans with added salt (rinse them).
- Pickled and smoked fish, anchovies and canned fish in brine.
- Salt substitutes without advice (they contain potassium).
Other foods and drinks that raise pressure
- Alcohol: more than moderate drinking raises blood pressure; limit to no more than 1 drink a day for women and 2 for men, or less.
- Black licorice: glycyrrhizin can raise blood pressure and lower potassium; avoid large amounts.
- Caffeine: causes a short rise in some people; moderate intake (up to 3–4 cups of coffee) is generally acceptable.
- Sugary drinks and sweets contribute to weight gain and, indirectly, to higher pressure.
- Energy drinks with high caffeine and stimulants.
- Saturated and trans fats harm arteries and cholesterol.
- Grapefruit can interact with some blood pressure medicines; ask your pharmacist.
What to eat instead
- Vegetables and fruit, especially leafy greens, beetroot, berries, bananas and oranges (rich in potassium unless advised otherwise).
- Whole grains: oats, brown rice, whole-grain bread.
- Legumes, nuts and seeds (unsalted).
- Low-fat dairy, fish, poultry and lean meat; oily fish twice a week.
- Olive oil and unsaturated fats.
- Herbs, spices, garlic, lemon and vinegar instead of salt.
- See high-potassium foods to avoid if you have kidney disease or take certain medicines.
The DASH eating plan
The Dietary Approaches to Stop Hypertension diet emphasises vegetables, fruit, whole grains, low-fat dairy, fish, poultry, legumes and nuts, with little red meat, sweets and saturated fat. In trials, DASH lowered systolic pressure by about 6–11 mmHg in people with normal or high blood pressure, and the lower-sodium version lowered it further. Typical daily servings: 6–8 grains, 4–5 vegetables, 4–5 fruit, 2–3 low-fat dairy, up to 6 oz lean meat or fish, 4–5 nuts, seeds or legumes per week. See dieta DASH (Spanish).
Practical tips to cut sodium
- Cook from fresh ingredients as often as possible.
- Read labels and compare brands; choose “no added salt” or “reduced sodium”.
- Rinse canned beans, vegetables and fish.
- Taste before salting; use herbs, spices, lemon and garlic.
- Ask for dressings and sauces on the side, and for no added salt when eating out.
- Make gradual changes; taste adapts in 2–4 weeks.
- Limit processed meats and cheese to occasional foods.
Beyond food
- Aim for a healthy weight; losing about 1 kg can lower pressure by about 1 mmHg.
- Exercise at least 150 minutes a week of moderate activity.
- Quit smoking and limit alcohol.
- Manage stress and prioritise sleep. See deep breathing for anxiety.
- Monitor blood pressure at home as your doctor advises.
- Take prescribed medicines as directed.
When to see a doctor
- Readings of 140/90 mmHg or higher on repeated measurements.
- Readings of 180/120 mmHg or higher, with or without symptoms.
- Headaches, visual changes, chest pain, breathlessness or swelling.
- Kidney disease, diabetes or heart disease and uncertainty about diet.
- Pregnancy with high blood pressure.
- Before using supplements, licorice products or salt substitutes.
Three common situations
Someone who never adds salt but has hypertension: hidden sodium in bread, cheese, sauces and processed meats is likely the source.
A person who loves ham sandwiches and instant soups: swap for home-roasted chicken, fresh vegetables and homemade soups.
A patient on spironolactone considering a salt substitute: ask your doctor, because of the potassium content.
Key points to remember
Limit processed and cured meats, canned soups, ready meals, salty snacks, cheese and condiments, plus alcohol and licorice. Follow a DASH-style diet rich in fruit, vegetables, whole grains and legumes, cook from fresh and read labels. Our nutrition team can build a plan for you.
This guide is for general information and does not replace an assessment by your own doctor or dietitian.
Questions about foods to avoid with high blood pressure
These answers are general information and do not replace an examination or individual medical advice.
What foods should I avoid with high blood pressure?
Processed and cured meats, canned soups, ready meals, salty snacks, cheese, sauces, alcohol and black licorice.
How much sodium is safe?
Under 2,300 mg a day, and ideally about 1,500 mg for many adults with hypertension.
Is coffee bad for high blood pressure?
Moderate coffee is generally fine; caffeine can raise pressure briefly in some people.
Are salt substitutes safe?
They contain potassium and can be unsafe with kidney disease or certain medicines; ask your doctor.
Does the DASH diet work?
Yes, it lowers blood pressure by several mmHg and more when combined with less sodium.
Can diet replace medicine?
Diet helps, but many people still need medicine; do not stop without advice.
Sources
- NHS · High blood pressure (hypertension)
- NHS · Salt: the facts
- NHLBI · DASH eating plan
- WHO · Hypertension fact sheet
- NHS · What are processed foods?
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.