High blood pressure, often called the “silent killer,” is now one of the leading causes of heart attacks and strokes.

Blood pressure refers to the force exerted by blood against the walls of your blood vessels. It is measured in two numbers — systolic pressure (when the heart beats) and diastolic pressure (when the heart rests between beats). For a healthy adult, normal blood pressure is 120/80 mmHg.

Most people discover they have hypertension during routine health check-ups, as it usually develops without noticeable symptoms. Once diagnosed, managing it becomes crucial to avoid serious complications — and prevention is always the best approach.

The good news is, hypertension can be controlled by making simple changes in your diet and lifestyle. Avoiding certain foods plays a key role, especially if you have a family history of high blood pressure. Unfortunately, many of the foods that contribute to hypertension also happen to be our favourites, thanks to added flavours, sodium, and taste enhancers that harm our health.

Here’s a list of foods you should limit or avoid to help keep your blood pressure in check:

# Pickles

Packed with salt for preservation, pickles are a major trigger for early-onset hypertension. If you’re at risk, limit or skip them altogether.

# Baked Products

Bread, rolls, and other baked goods often contain a surprisingly high amount of sodium to enhance flavour. If you’re watching your blood pressure, keep these to a minimum.

# Cakes and Pastries

Don’t be fooled into thinking they only contain sugar. Many desserts combine sugar and salt in a way that makes them addictive — and harmful for blood pressure.

# Alcohol

While it may seem harmless in moderation, alcohol can damage blood vessels and worsen hypertension-related complications. Pairing it with fried foods is even more dangerous.

# Processed Foods

From ready-to-eat snacks to packaged meals, processed foods are loaded with salt for preservation, making them a major risk factor for high blood pressure.

# French Fries

A favourite fast food, but one that’s high in both fat and sodium. This combination significantly raises hypertension risk — for adults and children alike.

# All Salty Dishes

Excess salt increases water retention in the body, raising the pressure on your blood vessels. Cutting back on salt is a simple but powerful step to control hypertension.

# Canned Soups

Despite their vegetable content, packaged soups often contain high levels of sodium and preservatives. They might save you cooking time, but they can harm your long-term heart health.