High Blood Pressure? Doctors Say Avoid These 5 Foods for Better Health
Learn which everyday foods can sabotage your blood pressure—and discover simple swaps to protect your heart
If you’ve been diagnosed with high blood pressure, you’re not alone—and you’re probably wondering what you can do about it. The good news? Simple food swaps can make a real difference in managing your numbers and protecting your heart. But here’s what might surprise you: Some everyday foods you think are harmless could actually be working against you—and even interfering with your blood pressure medication.
We spoke with a doctor and dietitian to get the real story on which foods to skip and what to eat instead. Their advice? Small changes can lead to big results.
What is high blood pressure?
First, let’s start with a refresher on what’s happening in your body when you have high blood pressure.
Woman's World Answers
“High blood pressure, also known as hypertension, is a medical condition in which the force of the blood pressing against the arterial walls is too high,” says Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com. “Your blood pressure is measured in two numbers: systolic pressure (the top number) is the pressure when the heart muscle contracts, and the diastolic pressure (the bottom number) is the pressure when the heart relaxes.”
Dr. Connor says, per the American Heart Association, you can think of your blood pressure as falling into one of these categories:
- Normal blood pressure: below 120/80 mmHG.
- Elevated blood pressure: defined as 120-129/<80 mmHg
- High blood pressure (hypertension stage 1): defined as 130-139/80-89 mmHg
- High blood pressure (hypertension stage 2): defined as 140 or higher/>90 mmHg
2 foods to avoid with high blood pressure
Remember, a healthy diet is all about balance, not perfection. You don’t have to eliminate these foods completely—but limiting them and choosing smarter swaps can make a real difference in your blood pressure numbers.
Processed foods
Example: Foods like chips, canned soups and deli meats are considered processed foods, says Dr. Connor.
Why it hurts: “These foods often have high levels of sodium (salt), which causes water retention,” says Dr. Connor. “The extra fluid retained by the body increases blood volume, which subsequently raises blood pressure since there’s more blood pressure against the arterial walls.”
Expert tips: Dr. Connor recommends turning grocery runs into a “label game,” paying close attention to the amount of sodium in items and choosing ones with under 140 mg of sodium per serving. Dr. Connor also recommends seasoning your food with fresh herbs like garlic, citrus options like lemon or choosing seasoning options that are salt free.
“Choose foods with five ingredients or fewer when possible,” adds Jennifer Scherer, RDN, a medical exercise specialist, certified personal trainer and owner of Fredericksburg Fitness Studio. “Build meals around fresh proteins, vegetables, fruit, beans and whole grains, then season at home.”
Sugary drinks
Example: Drinks like soda, energy drinks and sweet tea are packed with sugar, says Dr. Connor.
Why it hurts: “High amounts of sugar can increase insulin resistance and inflammation within the body,” says Dr. Connor. “Both insulin resistance and inflammation have been linked to high blood pressure, cardiovascular disease and insulin resistance can contribute to diabetes, which can be an underlying cause of hypertension.”
Expert tips: Dr. Connor and Scherer both recommend opting for sparkling water with fruit slices to get the flavor and carbonation you might crave from soda.
If iced tea is more your go-to, Scherer suggests choosing herbal tea and sweetening it with a sugar substitute like stevia instead.
Blood pressure medications
If lifestyle changes aren’t enough to manage your blood pressure, your doctor may prescribe medication. Here’s how each one works to protect your heart, according to Dr. Connor:
Thiazide diuretics
“These medications help the kidneys remove excess sodium and water, which lowers blood volume and decreases pressure.”
ACE inhibitors
“[They] work by relaxing blood vessels by blocking the formation of angiotensin II, a hormone that tightens arteries.”
Calcium channel blockers
“They prevent calcium from entering blood vessel walls, which allows them to relax.”
Beta blockers
“[They] help to slow the heart rate and reduce the force of contraction, which aids in lowering blood pressure.”
3 foods to avoid when on blood pressure medications
Taking your blood pressure medication consistently is essential—but it’s not the whole story. It’s also important to avoid certain foods and drinks that can prevent your medication from working properly. Here are a few things Dr. Connor and Scherer recommend avoiding:
Grapefruit
Why it hurts: “Grapefruit interferes with enzymes that metabolize certain blood pressure medications, particularly calcium channel blockers, which can potentially increase the amount of medication in your system to become too high,” says Dr. Connor.
Expert tip: Want the citrus flavor minus the blood pressure medication impact? Dr. Connor and Scherer recommend swapping grapefruits for oranges and berries.
Black licorice
Why it hurts: “[Black licorice] contains glycyrrhizin (an extract from licorice root), which can raise blood pressure and reduce the effectiveness of medications,” says Dr. Connor.
Expert tip: “If you love black licorice, instead choose licorice-flavored candy without real licorice root [and] make sure you read the label,” says Dr. Connor.
Alcohol
Why it hurts: Dr. Connor and Scherer say drinking alcohol while taking blood pressure medications can increase the risk of side effects like dizziness and fainting and may interfere with how well the medication works to control blood pressure.
Expert tip: “If you have to have a drink, limit intake to no more than one per day, and preferably swap your alcoholic drink for a mocktail,” says Dr. Connor.
A high blood pressure diagnosis might feel overwhelming at first, but here’s the empowering truth: You have more control than you think. Whether you’re managing your numbers with lifestyle changes, medication or both, every small choice matters. These simple food swaps aren’t about deprivation—they’re about taking charge of your health, one bite at a time.
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