7 Foods and Drinks to Limit if You Have High Blood Pressure

What you eat and drink plays a big role in your blood pressure and overall heart health.
 High blood pressure (hypertension) affects nearly half of adults in the United States, and it increases the risk of heart attack, stroke, and other serious conditions.

If you’ve been diagnosed with high blood pressure—or want to lower your risk—it’s important to be mindful of foods high in sodium, added sugars, and unhealthy fats. These ingredients can raise your blood pressure and put extra strain on your heart and blood vessels.

Here are seven common foods and drinks you should limit or avoid to help keep your blood pressure in check.

1. Bread

Bread might not seem like a salty food, but many store‑bought breads contain more sodium than you’d expect. One slice can have as much as 230 mg of sodium, and that adds up quickly if you’re eating toast for breakfast or a sandwich at lunch.

Too much sodium makes your body retain fluid, which can raise blood pressure. Instead, look for bread labeled “low sodium” or “no salt added,” and check the nutrition label before buying. Whole‑grain bread with minimal sodium and no added sugars is the better choice.

2. Chicken (Especially Processed or Pre‑Seasoned)

Plain chicken breast is naturally low in sodium, but many packaged or frozen chicken products are injected with saltwater during processing to improve flavor and texture. This can add anywhere from 40 to over 300 mg of sodium per serving.

Whenever possible, buy fresh, unseasoned chicken and season it yourself. That way, you control how much salt goes into your meal.

3. Sauces and Condiments

People often replace table salt with sauces and condiments, thinking it’s a healthier option. The problem is that many sauces—like ketchup, soy sauce, barbecue sauce, and salad dressings—are high in both sodium and added sugar.

Using these regularly can easily push your daily sodium intake over the recommended limit. Try making your own dressings and sauces at home using herbs, spices, vinegar, or lemon juice.

4. Canned Soup

Canned soups, broths, and stocks are quick and convenient, but they often contain very high levels of sodium. A single can of chicken soup can have up to 2,100 mg of sodium—well above the daily recommended limit of 1,500 mg for people with high blood pressure.

If you enjoy soup, look for “low sodium” or “reduced sodium” versions. Better yet, make your own at home so you can control the ingredients.

5. Processed Meats

Cold cuts, ham, bacon, sausage, and other processed meats are among the worst offenders for sodium content. Just six slices of bacon can give you about half of your daily sodium limit.

High sodium levels in these foods can raise blood pressure quickly and make it harder to keep it under control. Limit processed meats as much as possible and choose fresh, lean meats instead.

6. Alcohol

If you suffer from high blood pressure, it is extremely important to limit the intake of alcohol. Alcoholic beverages can increase your blood pressure and worsen your overall well-being. In small doses, alcohol can relax your blood vessels and lower blood pressure. 

But drinking more than 4-5 drinks in two hours has the opposite effect. It causes veins to tighten and constrict, increasing your blood pressure. Besides, alcoholic drinks can interfere with blood pressure medications and reduce the effectiveness of high blood pressure treatment. 

7. Sandwiches

Sandwiches often combine several high‑sodium ingredients—bread, deli meat, cheese, and condiments. A typical turkey sandwich with mayo and cheese on whole‑wheat bread can contain up to 1,300 mg of sodium, nearly your full daily limit.

If you like sandwiches, make them at home using low‑sodium bread, fresh lean meat, and vegetables. Skip or limit the cheese and go easy on condiments.