10 Foods That Trigger High Blood Pressure

Watch out for what’s on your plate—it could be affecting your numbers more than you think.

High blood pressure doesn’t always come from stress or age. Often, it’s driven by the food you eat every day. Some ingredients increase fluid retention, stiffen arteries, and interfere with how your body regulates pressure—without you even realizing it.

Below are 10 common foods (not drinks) that are known to influence blood pressure levels over time. While you don’t have to cut them out completely, limiting your intake may help support healthier numbers.

1. Processed Meats

From bacon and sausage to deli turkey and ham, processed meats are among the most sodium-dense items in the grocery store. The salt and preservatives used in curing contribute to water retention, which increases the volume of blood in your vessels—raising pressure as a result. 1, 2

Examples: Bacon, ham, pepperoni, salami, lunch meats.

2. Frozen & Ultra-Processed Foods

Many frozen meals are considered ultra-processed, meaning they’re packed with preservatives, salt, and unhealthy fats. These ingredients help with shelf life—but not your blood pressure. Even small portions can contain over 1,000 mg of sodium, making it easy to exceed daily limits without realizing it. 3

Examples: Frozen pizza, pot pies, microwave dinners, frozen breakfast sandwiches.

3. Salty Packaged Snacks

Most snack foods are loaded with sodium and offer very little nutrition. Their crunch makes them easy to overeat, while the salt can lead to fluid retention and higher blood pressure. 4

Examples: Potato chips, pretzels, cheese puffs, snack mixes.

4. High-Cholesterol Foods

Foods rich in cholesterol—especially when paired with saturated fat—can contribute to plaque buildup in the arteries, making them stiffer and narrower. This restricts blood flow and increases the effort your heart needs to pump, raising blood pressure over time. While some cholesterol in food is okay, excess intake from certain sources can add up fast. 5

Examples: Bacon, sausage, butter, liver, egg yolks, full-fat dairy, fried meats.

5. Fried Foods

Foods cooked in oil—especially those deep-fried—are high in saturated and trans fats. These fats can increase cholesterol, stiffen arteries, and limit blood flow, all of which put extra strain on the heart. 6

Examples: Fried chicken, mozzarella sticks, onion rings, fried shrimp.

6. Bread Baked Goods

Many pastries and desserts are made with refined flour, added sugars, and unhealthy fats. This combination can lead to weight gain and blood sugar spikes, both of which are known to impact blood pressure regulation over time. 7

Examples: Donuts, biscuits, croissants, cakes, sweet rolls.

7. Condiment-Heavy Foods

You might not think of condiments as dangerous, but they often contain high amounts of sodium and added sugar in very small servings. When added generously, they can quietly raise your sodium intake for the day. 8, 9

Examples: Ketchup, barbecue sauce, creamy dressings, soy sauce, teriyaki sauce.

8. Flavored Instant Foods

Instant foods like flavored noodles, rice mixes, and boxed meal kits may seem convenient, but they’re often packed with sodium, preservatives, and artificial flavorings. These additives are used to boost shelf life and taste but can raise blood pressure over time when eaten regularly. 10, 11

Examples: Instant ramen, boxed mac and cheese, seasoned rice packets, instant stuffing mixes.

9. Margarine and Imitation Spreads

Some types of margarine and buttery spreads are made with partially hydrogenated oils, which can contain trans fats—a type of fat known to raise bad cholesterol and potentially increase blood pressure over time. Even spreads labeled as “heart-healthy” may be high in sodium or saturated fat, depending on the brand and ingredients. 12

Examples: Stick margarine, buttery spreads, vegetable oil-based spreads.

10. Pickled or Fermented Foods (High in Sodium)

While fermented foods can be beneficial in moderation, many pickled items are preserved with salt-heavy brines. The sodium content in these foods can be extremely high—even in small servings—which makes them a hidden contributor to elevated blood pressure when eaten frequently. 13

Examples: Pickles, sauerkraut, kimchi, pickled peppers, pickled eggs.

Conclusion:

Managing blood pressure doesn’t mean you have to give up all the foods you enjoy—but being aware of which ones raise the risk gives you more control. Choosing whole, less-processed alternatives and watching your sodium and fat intake can make a noticeable difference in your numbers.

Small changes in your grocery cart can lead to big changes in your blood pressure.

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 †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.