Manage your high blood pressure by cutting down on these 7 salty foods

If you have high blood pressure, it’s very important to watch your daily sodium intake. Here are some foods high in sodium that you should avoid or limit!

Sodium, or salt, is a necessary mineral for fluid balance, nerve function, and muscle contraction. However, consuming too much sodium can cause health issues, especially if you have hypertension. Health experts say that high-sodium foods can worsen hypertension symptoms and increase your risk of heart problems.

Control hypertension by reducing high-sodium foods
Control hypertension by reducing high-sodium foods.

To take care of your health, it’s crucial to know which high-sodium foods to avoid for managing your blood pressure.

High-Sodium Foods to Avoid for High Blood Pressure Patients

Managing hypertension is possible! You can take control by focusing on your medication, exercise, and diet. Health Shots consulted nutritionist Vidhi Chawla from the Fisico Diet Clinic to learn about the high-sodium foods that individuals with high blood pressure should steer clear of.

Chawla emphasizes, “Reducing salt intake is crucial in managing hypertension. It becomes especially important during summer, as excessive salt consumption can lead to dehydration and worsen the impact of hot weather on blood pressure.”

Here are 7 foods high in sodium that you should avoid to keep your blood pressure in check:

1. Some green leafy veggies

green leafy veggies Control hypertension
Green leafy veggies Control hypertension

Certain green leafy vegetables like celery, spinach, carrots, and beets contain a high amount of salt that can impact your blood pressure. If your blood pressure is consistently high, limit your consumption of these vegetables or eat them in moderation.

2. Cheese

While cheese is a good source of calcium and protein, it can also be high in salt and saturated fat. Consuming excessive amounts of cheese can increase the risk of cardiovascular disease by raising blood pressure and cholesterol levels. If you still want to enjoy cheese, choose low-sodium varieties and consume it in moderation.

3. Canned soups and broths

Many canned soups and broths have high salt content for flavor enhancement and preservation. Look for options with no salt added or low sodium, or consider preparing fresh or frozen soups at home to avoid excessive sodium intake.

4. Pickles and processed meats

Pickles and processed meats to Control hypertension
Pickles and processed meats to Control hypertension

Pickles, sauerkraut, and other fermented foods are often high in salt due to the pickling process. Processed meats such as hot dogs, sausages, bacon, and deli meats also contain significant amounts of sodium as a preservative and flavor enhancer. Limit your consumption of these foods.

5. Bread and baked foods

Some bread and baked goods, particularly those made with refined flour, can have substantial sodium content. Check labels and opt for low-sodium alternatives when available.

6. Condiments and salad dressings

Condiments like soy sauce, ketchup, barbecue sauce, and salad dressings can contribute a significant amount of sodium to your diet. Use them sparingly or choose low-sodium options. You can also make your own salad dressings using vinegar, lemon juice, and herbs.

7. Packaged foods

Packaged snacks like chips and pretzels often have high salt content. Opt for healthier alternatives like fresh fruits and vegetables with hummus or homemade snacks such as air-popped popcorn seasoned with herbs or unsalted nuts.


Make sure to read food labels carefully to check the sodium content of processed and packaged meals. Opt for fresh, whole foods and prepare meals at home whenever possible to have better control over your salt intake. Additionally, staying hydrated by drinking enough water and reducing excessive alcohol consumption can aid in managing blood pressure. Remember to consult a healthcare professional for personalized dietary and lifestyle advice!


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