15 Foods That Can Raise Blood Pressure Levels, Ranked by Sodium Content

High blood pressure, or hypertension, is a dangerous condition that can lead to heart attack and stroke. Eating certain foods can contribute to this condition, especially those that are high in sodium. If you're looking to reduce your risk of developing high blood pressure, it's important to know which foods to avoid. In this blog post, we'll discuss 15 foods that can raise your blood pressure levels, ranked by their sodium content.

1) Bread and rolls

Bread and rolls are an easy way to add carbs and calories to any meal. Unfortunately, they can also contribute to high blood pressure levels if you’re not careful. The average slice of bread contains 150-200 milligrams of sodium, depending on the brand and variety. A single serving of white bread contains as much as 230 milligrams of sodium. Whole wheat bread tends to contain slightly less sodium than white bread, with around 200 milligrams per slice.

If you're looking for a healthier alternative, try substituting your regular bread and rolls with a lower-sodium variety. You can find bread and rolls with as little as 25 milligrams of sodium per slice. Switching to lower-sodium options can help reduce your risk of high blood pressure levels.

2) Cured meats

Cured meats are among the worst offenders when it comes to high sodium content. These meats, including salami, bacon, ham, and sausage, have been treated with a variety of salts and other preservatives in order to preserve their flavor and extend their shelf life. This process results in significant levels of sodium, and therefore contributes to high blood pressure.

When eating cured meats, it’s best to opt for low-sodium varieties. Or better yet, limit your consumption altogether and opt for leaner proteins such as fish, tofu, or skinless chicken. And remember to read food labels – you might be surprised by how much sodium is hidden inside these processed meats.

3) Pizza

Pizza is a popular food, but it can be high in sodium. Depending on the toppings, a slice of pizza can contain anywhere from 350 to 700 milligrams of sodium. The more cheese, meat, and other toppings added to the pizza, the higher the sodium content will be. If you are looking to reduce your sodium intake, opt for pizzas with fewer toppings or choose thin-crust pizzas, which have less dough and therefore less sodium than traditional crusts. When possible, go for homemade pizza made with low-sodium ingredients such as fresh vegetables and low-sodium tomato sauce.

4) Poultry

Poultry is a staple in many diets, but it can also be a major contributor to high blood pressure. Chicken and turkey are often seen as healthier options than other meats, but if they’re prepared with a lot of sodium, they can significantly contribute to high blood pressure. Chicken breast and chicken thighs can have up to 600 mg of sodium per 3-ounce serving, while turkey has even more, with up to 800 mg per 3-ounce serving. To reduce your sodium intake, opt for low-sodium poultry, or better yet, skip the poultry altogether and opt for leaner proteins like fish or beans.

5) Soup

Soups can be high in sodium, as many canned soups and soup mixes are loaded with salt for flavor. Consuming too much sodium can lead to high blood pressure.

When looking for a soup that is lower in sodium content, it's important to look for low-sodium options or those made with low-sodium broth. Look for labels that indicate "no added salt" or "low-sodium".

You can also make your own soup at home with fresh vegetables, herbs, and low-sodium broths. This will ensure that you have control over the ingredients and amounts of salt.

When eating out, ask your server to omit salt and other condiments such as soy sauce when possible. Try to opt for a broth-based soup instead of a cream-based one and avoid any soups with bacon, processed meats, or cheese, as these all tend to be very high in sodium.

6) Sandwiches

Sandwiches are one of the most convenient and tasty lunch and dinner options. Unfortunately, they can also be a major source of sodium in your diet. The bread, meats, and cheese that are often used to make sandwiches all contain high levels of sodium. To keep your blood pressure under control, opt for whole-grain bread, lean meats, and low-fat cheese, or skip the cheese entirely. Be sure to check the label of any sandwich spread or condiments, such as mayonnaise, mustard, or dressing, as these can add a significant amount of sodium to your sandwich. If possible, opt for low-sodium versions or make your own condiments with less sodium.

7) Cheese

Cheese is a staple in many diets and can be found in dishes such as pizza, sandwiches, and salads. It can also be enjoyed on its own. Unfortunately, cheese is high in sodium, which can lead to high blood pressure. A single slice of cheddar cheese can contain up to 200 milligrams of sodium. Other types of cheese such as Swiss, feta, and parmesan are also high in sodium content.

When shopping for cheese, look for varieties that are low in sodium or made with no added salt. Low-fat cheeses can also help reduce the amount of sodium you consume. If you are trying to lower your blood pressure, opt for aged cheeses such as cheddar and Parmesan, as they have naturally lower levels of sodium than younger varieties.

Remember that even if you're choosing low-sodium cheese, it's still important to watch your portion size to avoid overdoing it on the sodium content. Enjoying cheese in moderation can help you maintain a healthy blood pressure level.

8) Snacks

Snacks can be a major source of sodium and contribute to high blood pressure levels if they are not chosen carefully. Highly processed snack foods like chips, crackers, popcorn, pretzels, nuts, and granola bars are often loaded with sodium. A single serving of these items can contain anywhere from 120 to 360 mg of sodium, so it's important to read the labels and compare products to find the lowest sodium options. Other snack choices that are lower in sodium include fresh fruit, vegetables with low-sodium dips, yogurt, and peanut butter.

9) Breakfast cereals

Breakfast cereals are often thought of as a healthy way to start the day, but many popular varieties can actually be high in sodium. Cereal made with processed grains is typically higher in sodium than those made with whole grains. For example, Corn Flakes have 230 milligrams of sodium per 3/4 cup serving. Cheerios, a cereal made with whole grain oats, has only 90 milligrams of sodium per 1 cup serving. In addition, breakfast cereals that contain added sugar or artificial ingredients often have higher sodium levels than those made with whole grain oats or other natural ingredients. When choosing breakfast cereal, always read the nutrition label and opt for those with the lowest sodium content.

10) Salad dressings

Salad dressings are one of the most commonly consumed foods that can cause high blood pressure. Many dressings contain a significant amount of sodium, and when consumed in large quantities, they can lead to an increase in blood pressure levels. Some common salad dressings that are high in sodium include Caesar dressing, Italian dressing, and Thousand Island dressing.

When choosing salad dressings, opt for low-sodium varieties like vinaigrettes and balsamic dressings. Alternatively, you can make your own homemade salad dressing using olive oil and vinegar, and add spices and herbs to add flavor. This will help you lower your sodium intake and reduce your risk of developing high blood pressure.

11) Ice cream and frozen yogurt

Ice cream and frozen yogurt are two popular desserts that can quickly add up in terms of sodium content. One cup of regular ice cream contains around 80 milligrams of sodium, while one cup of frozen yogurt contains around 40 milligrams. If you’re looking to reduce your blood pressure, try low-fat or fat-free options instead. Low-fat ice cream typically contains around 60 milligrams of sodium, while fat-free ice cream has less than 20 milligrams. Consider making your own frozen treats at home with fresh fruit and milk or yogurt, as this is an even healthier way to indulge in a frozen treat.

12) Cake

Cake is a popular dessert, but it can also be a source of high blood pressure. Most cakes contain an alarming amount of sodium, often topping 300 milligrams per serving. Cakes with cream cheese frosting contain an especially high amount of sodium, ranging from 180 to 380 milligrams. When baking a cake at home, opt for unsalted butter and low-sodium ingredients like vanilla extract and baking powder. Additionally, consider reducing the amount of sugar and fat used in recipes for a healthier option.

13) Cookies

Cookies are a popular treat that many people enjoy, but they can also be one of the main sources of sodium in your diet. Store-bought cookies are often high in sodium, as are those made from mixes and cookie dough. Depending on the type, a single cookie can contain anywhere from 40-80mg of sodium, and if you’re having more than one, that adds up quickly. If you’re watching your sodium intake, try making your own cookies with natural ingredients, like oats, nuts, and dried fruit, or look for low-sodium cookies at the store.

14) Sweetened coffee and tea

Coffee and tea are two of the most popular beverages in the world, so it’s no surprise that they can contribute to high blood pressure. Many popular coffee and tea drinks contain added sugar and flavored syrups, which can significantly increase the amount of sodium they contain. For example, a 16-ounce cup of sweetened coffee or tea may contain as much as 600 milligrams of sodium – more than a third of the recommended daily limit for sodium intake.

To keep your sodium intake from becoming too high, try to limit your consumption of sweetened coffee and tea. If you do decide to drink these beverages, opt for unsweetened versions that contain no added sugar. You can also choose lower-sodium options like herbal teas, which typically contain little to no sodium at all. Additionally, look for low-sodium brands of coffee and tea, which can help reduce your overall sodium intake.

15) Energy and sports drinks

Energy and sports drinks are packed with sodium, and can be a major contributor to high blood pressure. Many popular brands contain up to 130 milligrams of sodium per 8-ounce serving, and regular consumption of these drinks can quickly add up. It’s important to note that even though these drinks provide you with energy, they can also be detrimental to your health. If you are looking for an energy or sports drink, opt for low-sodium versions that contain only 25 milligrams or less of sodium per serving. As an alternative, consider hydrating yourself with water and supplementing with electrolytes if necessary.