Worst foods for high blood pressure
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Worst Foods for High Blood Pressure
High blood pressure, or hypertension, is a significant risk factor for cardiovascular diseases and other health complications. Diet plays a crucial role in managing blood pressure levels. Certain foods can exacerbate hypertension and should be avoided or consumed in moderation by individuals with high blood pressure.
High-Sodium Foods
Sodium and Blood Pressure
High-sodium foods are among the worst offenders for individuals with hypertension. Consuming foods rich in sodium leads to an increase in plasma sodium concentration, which directly raises blood pressure. Sodium can also cause changes in endothelial cell stiffness and glycocalyx integrity, contributing to hypertension.
Common High-Sodium Foods
Processed foods, canned soups, and fast foods are typically high in sodium. Reducing the intake of these foods can help manage blood pressure levels effectively.
Energy Drinks
Caffeine and Blood Pressure
Energy drinks, which are popular non-alcoholic beverages, have been shown to increase arterial blood pressure. This effect is primarily due to their high caffeine content. Studies, including clinical, interventional, and randomized trials, have consistently demonstrated the hypertensive effects of energy drinks.
Foods Containing Liquorice
Glycyrrhetic Acid and Hypertension
Liquorice root and products containing liquorice, such as candies, teas, and certain cookies, can cause significant increases in blood pressure. Liquorice contains glycyrrhetic acid, which reduces the activity of the 11β-hydroxysteroid dehydrogenase type 2 enzyme. This reduction leads to the activation of mineralocorticoid receptors by cortisol, resulting in hypertension, hypokalemia, and metabolic alkalosis.
Alcoholic Beverages
Alcohol and Blood Pressure
The relationship between alcohol consumption and blood pressure is well-documented. Chronic alcohol intake, especially binge drinking, has pronounced hypertensinogenic effects. Recent studies suggest that even low doses of alcohol can increase the risk of cardiovascular complications, indicating that the safest amount of alcohol consumption is zero.
Red and Processed Meats
Meat Intake and Hypertension
High intake of red and processed meats is positively associated with an increased risk of elevated blood pressure. Studies have shown that diets high in these types of meats can lead to higher incidences of hypertension . Conversely, diets rich in plant foods, such as whole grains, fruits, vegetables, and nuts, are inversely related to elevated blood pressure.
Conclusion
Managing high blood pressure involves careful dietary choices. Foods high in sodium, energy drinks, liquorice-containing products, alcoholic beverages, and red and processed meats are among the worst foods for individuals with hypertension. Avoiding or limiting these foods can help maintain healthier blood pressure levels and reduce the risk of cardiovascular complications. Adopting a diet rich in fruits, vegetables, whole grains, and low-fat dairy products, as recommended by dietary patterns like the DASH diet, can be beneficial in managing and preventing hypertension .
Sources and full results
Most relevant research papers on this topic