8 Worst Processed Foods That Spike Blood Pressure

Processed foods are often high in added sugar, sodium, trans fat, and other ingredients that may increase blood pressure. As high blood pressure may increase the risk of heart disease and other issues, diet plays a key part in prevention.

1. Frozen Meals

Sodium levels are typically high in frozen meals, such as pizza, TV dinners, and burritos. Manufacturers add extra sodium to frozen meals to extend shelf life and enhance flavor, with some products containing 25% or more of the daily recommended sodium intake for adults.

Per the Dietary Guidelines for Americans, sodium intake should not exceed 2,300 milligrams (mg) per day. Excess sodium intake is linked to an increased risk of hypertension.

2. Cured Meats

Meats may be cured for preservation by adding salt, spices, nitrites, and nitrates.

Studies show that nitrites in cured meats may increase blood pressure and, thus, the risk of heart disease. Researchers believe that nitrites may increase oxidative damage, leading to hypertension. However, more research is needed.

3. Sugar-Sweetened Beverages

Energy drinks, sodas, and other sugar-sweetened beverages may increase the risk of high blood pressure, especially if consumed in excess.

Sugar-sweetened beverages are one of the primary sources of added sugar, which may cause inflammation and hypertension. According to one meta-analysis, individuals with high consumption of sugar-sweetened beverages have a 12% higher risk of developing high blood pressure compared to those with lower intake of sugar-sweetened beverages.

4. Packaged Snacks

Many types of chips, crackers, and sweets are high in sodium and saturated or trans fats, which may spike blood pressure.

Overconsumption of packaged snacks and other ultra-processed foods can lead to inflammation, oxidative stress, and altered blood lipids. These factors may lead to high blood pressure.

When choosing snacks, look for ones that are lower in added sugar, sodium, and saturated or trans fats.

5. Fast Food

Fast food is commonly found in quick-service restaurants and is often loaded with sodium, saturated and trans fats, and added sugar, which helps facilitate mass production and preservation.

Compared to people with low intake of fast food, people who consume more fast food have an increased risk of hypertension. One study suggested that living in an area with a high density of fast food restaurants may increase the risk of high blood pressure.

It’s essential to keep in mind that the location of fast food restaurants may also correlate with urban settings and may or may not be the only food source for some populations. Eating fast food in moderation may be okay for most healthy people. Look for healthier options on the menu.

6. Fried Foods

Fried foods, such as chicken and French fries, are a common source of sodium, saturated, and trans fats, all of which may contribute to clogged arteries and high blood pressure.

According to a meta-analysis, fried food consumption is associated with an increased risk of hypertension, as well as other health issues like obesity. Another study found that women with high fried food intake have significantly increased risks of pre-hypertension and hypertension.

7. Alcohol

Alcohol may cause both acute and chronic high blood pressure.

Having three or more alcoholic drinks per day is associated with an elevated risk of high blood pressure, which may lead to heart disease. There is also evidence that alcohol affects the central nervous system, which may cause high blood pressure immediately after consuming it.

8. Canned Goods

Some canned goods may raise blood pressure due to high sodium content.

While not all canned foods are high in sodium, those that are may raise blood pressure. Rinsing canned foods before consuming them may help lower their sodium content.

Interestingly, there is preliminary evidence that bisphenols, including bisphenol A (BPA), found in many canned food linings, may affect hormones, leading to increases in blood pressure. However, more research is needed.

Foods That May Lower Blood Pressure

At this point, you may be wondering what foods may help manage high blood pressure.

Consuming specific nutrients and food groups regularly is associated with a lower risk of hypertension. These foods include:

• Fruits and vegetables
• Nuts
• Whole grains
• Low-fat dairy
• Dietary fiber
• Potassium

Diets like the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet are recommended for people with hypertension. These diets emphasize dietary fiber and healthy fats, while limiting sodium, unhealthy fats (including saturated and trans fats), and alcohol.