Control High Blood Pressure by Reducing These 7 High Sodium Foods in Your Diet


Sodium (salt) is an essential mineral that plays a vital role in maintaining fluid balance, nerve function and muscle contraction. However, excessive sodium intake can lead to various health complications, especially if you already have high blood pressure, commonly known as hypertension. According to health experts, eating foods high in sodium can exacerbate symptoms of high blood pressure and increase your risk of cardiovascular health. In the interest of your health, you need to know which sodium-rich foods you should avoid to manage your blood pressure.

Foods High in Sodium that High BP Patients Should Avoid

Although hypertension cannot be totally treated, it can be managed! For this, you need to pay attention to your medications, your exercises and your diet. Health Shots spoke with nutritionist Vidhi Chawla of the Fisico Diet Clinic to find out which foods high in sodium people with high blood pressure should avoid.

Chawla says, “Reducing your salt intake is key when it comes to treating hypertension (high blood pressure). This becomes even more important in the summer, as excessive salt intake can cause dehydration and increase the effects of hot weather on blood pressure.

Here are 7 sodium-rich foods you should avoid to manage your blood pressure:

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1. Some green leafy vegetables

Green leafy vegetables are incredibly beneficial to health. But some green leafy vegetables like celery, spinach, carrots, and beets contain a significant amount of salt that can affect your blood pressure. If your BP is constantly high, avoid eating these vegetables or eat them in moderation!

greens for high bp
Don’t overdo green leafy vegetables to manage your high BP. Image courtesy: Adobe Stock

2. Cheese

Although cheese is an excellent source of calcium and protein, it is often also high in salt and saturated fat. This means that eating too much cheese can increase your risk of cardiovascular disease (CVD) by raising your blood pressure and cholesterol. If you still want to eat it, choose low-sodium varieties and consume them in moderation.

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3. Canned soups and broths

To enhance flavor and preserve the product, many ready-to-eat canned soups and broths are high in salt. Look for no-salt-added and low-sodium versions, or opt for fresh or frozen varieties. To avoid all of these options, make your own freshly cooked soups!

4. Pickles and charcuterie

Pickles, sauerkraut, and other fermented foods usually contain a lot of salt due to the pickling process. As a preservative and flavor enhancer, processed meats like hot dogs, sausages, bacon, and deli meats also contain significant levels of sodium. So you should limit how often you eat these foods.

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pickles for high bp
Pickle is yum but not good for high blood pressure patients. Image Courtesy: Shutterstock

5. Bread and pastries

Some breads and baked goods, especially those made with refined flour, can contain significant amounts of sodium. Check labels and opt for lower sodium options when available.

6. Condiments and dressings

Condiments such as soy sauce, ketchup, barbecue sauce and salad dressings can be a significant source of sodium. Use them sparingly or choose low sodium versions! You can also make your own dressing with vinegar, lemon juice and herbs.

Read also : Low levels of sodium can also be dangerous! Here’s how to maintain it

7. Packaged foods

Chips, pretzels and other packaged foods are often high in salt. Choose healthier options such as fresh fruits and vegetables with hummus, or homemade snacks such as herb-seasoned popcorn or perhaps unsalted nuts.

chips for high BP
If you crave salty snacks, opt for healthier varieties. Image Courtesy: Shutterstock

To take with

Remember to check food labels carefully to determine the salt level of processed and packaged meals. To have better control over the amount of salt you eat, choose fresh, whole foods and prepare meals at home whenever possible. Additionally, drinking enough water and reducing excessive alcohol consumption can help manage blood pressure. Plus, consult a healthcare professional for personalized diet and lifestyle recommendations!


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