High Blood Pressure, also known as the silent killer, is one of the major risk factors for heart disease. Heart disease is the leading killer worldwide! One way that you can lower your blood pressure is by changing your diet. Here are a few foods to avoid with high blood pressure!

Foods to Avoid if you Have High Blood Pressure

1. Salt

You should be careful about salt and sodium if you have high blood pressure. Those who have high blood pressure should limit their daily sodium intake to 1,500 milligrams.

Heart.org says, “More than 70% of the sodium we consume comes from packaged, prepared and restaurant foods. The rest of the sodium in the diet occurs naturally in food (about 15 percent) or is added when we’re cooking food or sitting down to eat (about 11 percent).  So even if you never use the salt shaker, you’re probably getting too much sodium.”

Before you stop salting your food, stop buying so much processed foods and eating out at restaurants so much!

2. Processed Foods

Processed foods like prepared microwave meals, packaged snacks, breakfast cereals, and cakes and cookies are full of salt, saturated fat, and preservatives that contribute to weight gain and unhealthy blood pressure levels. Instead of grabbing a bag of chips or popping some microwave popcorn, eat some fruits, vegetables, or air pop your own popcorn! A good rule to follow is to shop the perimeter of the grocery store. If you stay out of the center aisles, you’re much more likely to buy whole, non-processed foods.

3. Deli Meat

Deli and lunch meats are sodium bombs as they are cured, seasoned, and preserved with salt. Instead of layering your sandwiches with deli meat, slice or shred chicken breast!

4. Canned and Bottled Foods

Canned soups, tomato products, broths, vegetables, pickles, and sauces are full of salt and sodium. If you must eat canned or bottled foods, look for low sodium versions. You can also make your own homemade versions, like pickles, tomato sauce, and even homemade ketchup! It can be a fun DIY project at home!

5. Chicken Skin

The most delicious part of the chicken is filled with unhealthy fats and carcinogens! Rotisserie chickens are so convenient, but they are so unhealthy for you. Take a few extra minutes to prepare your own skinless chicken breasts to add to your diet.

6. Sugar

Excessive sugar has been linked to obesity, and high blood pressure is more common in those who are overweight or obese. Avoid refined carbohydrates and sugar in things like candy, cookies, cake, and brownies.

Foods to eat if you have high blood pressure




4.Dark Chocolate


6.Leafy Greens


8.Greek Yogurt






14.Chia and Flax Seeds

Supplements that Improve Heart Health

These supplements are some of the very best on the market!

  • Circulation Boost: An l-arginine supplement that helps lower your blood pressure.
  • HeartBeet Complete: A beetroot powder supplement that is just like eating a whole beet!
  • L-arginine Plus: An l-arginine supplement that also contains l-citrulline and other essential vitamins and minerals.