10 Seemingly Harmless Foods That Ruin Your Blood Pressure

There are many foods that we eat every day without realizing their impact on us. Eating healthy is more than just cutting out junk food. If you look more closely, many of these everyday foods have a significant effect on your health. Most foods that cause high blood pressure are already in your kitchen right now!

It’s not easy to keep up with what’s healthy for your body and what’s not. From blood pressure issues to diminished energy levels, these small problems can add up quickly. Avoiding these ten sneaky regular foods will make it easier to live a healthy lifestyle.

1. Bottled Pasta Sauces

It’s usually more convenient to just add bottled pasta sauce rather than having to make the whole thing. But this convenience comes at a cost. Salt is the only way these companies can preserve the sauce, so it’s no surprise that they’re all high in sodium.

Salt isn’t the only cause of high blood pressure. Most pasta sauces contain hidden sugar. Sugar can make your blood vessels stiff over time. Don’t be too surprised if you start noticing blood pressure issues if you’re having these sauces too regularly. Sometimes, making the extra effort for a homemade sauce can be worth it in the long run. 

2. Canned Soups

Soups are everyone’s go-to when they’re sick. Canned soups might be easier to have, but they aren’t as good for you as they seem. One can of soup can easily contain 600mg to 1200mg of salt. That’s more salt than you should be consuming in the entire day.

It seems like extra effort, but making your own soup is much healthier in the long run. Your blood pressure and heart will thank you. If that still seems too difficult, you can try finding canned soups labeled “no salt added.”

3. Salad Dressings

Salads are always considered healthy, especially if you’re trying to keep track of your calories. While salads might be great, store-bought salad dressings are quite the opposite. Two spoonfuls of ranch dressing alone have over 300mg of salt. Many cream-based dressings contain salt and unhealthy oils. These dressings can raise your blood pressure and clog your arteries. 

It’s healthier to make your own dressings, and it doesn’t take long at all! All you need is some olive oil and vinegar. Add a few spices and herbs, and your blood pressure will thank you later.

4. Processed Meats and Deli Meats

Who doesn’t enjoy a good deli turkey sandwich at the end of a long day? It might seem like a treat in the moment, but your blood pressure might think otherwise. These meats are heavily salted to keep them fresh. 2 ounces of meat alone can contain 500mg-700mg of salt and tons of saturated fat. 

Processed meats can affect your weight loss journey, heart health, and blood pressure. No organ is safe from its side effects. It takes work to cook meat at home, but your body is worth that work. 

5.  Cheese

The cheesier the better, right? Cheeses are actually incredibly high in sodium. As a result, it makes your body retain extra water, which raises blood pressure. The more processed the cheese, the saltier it probably is. 

Cheese might not taste salty, but eating it in large quantities can raise your blood pressure. Some packaged cheese snacks are even more dangerous because of the additional fat they contain. The deadly combination of saturated fats and salts ends up raising blood pressure and stiffening arteries.

6. Frozen Dinners

There’s nothing more convenient than frozen dinners. It’s not easy having to cook every day. Yet, once you see their sodium levels, you might start reconsidering your frozen dinners. Some frozen meals can contain more than half a day’s limit of sodium in one serving alone!

The amount of salt added to these meals is meant to preserve the flavour. Chances are, the yummier the meal tastes, the more salt it has. Most of these meals are also low in potassium, a key nutrient that helps your body maintain stable blood pressure. Instead, try meal-prepping for the week so you never have to rely on frozen meals!

7. Restaurant Foods

Since salt enhances all flavours, it’s no surprise that restaurants use a lot of it. It doesn’t matter how healthy your restaurant order is; it will still contain more salt than any home-cooked meal. After a few too many meals out at restaurants, you’ll start noticing more frequent spikes in your blood pressure. 

Don’t worry, you don’t have to stop eating out altogether. Instead, don’t be afraid to ask the restaurant to make changes to your meals. Ask them not to add extra salt and to share how they prepare their food so you can make informed decisions. 

8. Instant Noodles

Who doesn’t enjoy a pack of instant noodles as a late-night snack? Surprisingly, instant noodles are a convenience food with one of the highest sodium contents. Their seasoning packets alone can contain up to 1800mg of sodium! These late-night snacks could be ruining your blood pressure.

Whether you make them fried or boiled, neither method makes them any less healthy. When boiled, the broth absorbs all the salt. With each spoonful of noodles and broth, all you’re getting is salt. Frying adds unhealthy fats on top of the salt, which can affect your health in worse ways. The best solution is just not to have them at all.

9. Breakfast Cereals

Many kids are used to starting their day with cereal. Yet, what they don’t realize is that they might be setting these kids up for blood pressure issues in the future. Some cereals contain up to 300mg of salt per bowl. Imagine having that much salt every single day, first thing in the morning!

Milk also has salt, so adding that to cereal only makes it worse for your blood pressure. Make sure to check cereal labels carefully before buying so you can choose those with less than 140 mg of salt. Even better, try replacing breakfast cereals with oatmeal instead

10. Pickled Foods

Ever wonder how pickles can last so long? Traditional pickling uses salt as the main preservative for a long shelf life. Eating pickles with every meal can weaken your body’s ability to balance fluids. This results in an increased risk of long-term high blood pressure. 

Even small servings of pickles can push your body’s sodium intake levels if taken regularly. A good alternative to pickles is vinegar and fresh herbs like dill, which can give a similar flavour without all the salt.  

Final Thoughts

These foods might not seem scary or threatening on their own, but their effects can slowly pile up when combined. Most health issues can be addressed through diet rather than taking medicine. To be able to do that, you must be informed and aware of the side effects of what you consume. 

Eating foods that are high in sodium regularly puts more pressure on your blood vessels. A diet with this much sodium will set you up for a life with blood pressure issues. By removing these meals from your daily routine, you’ll be making a conscious effort to be kinder to your body. 

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