By adopting a healthier diet, exercising more, and limiting certain foods, you can significantly improve your blood pressure.

High blood pressure affects many people, often without any obvious symptoms. However, it can lead to serious long-term complications, including cardiovascular disease. The good news is that a healthier lifestyle can really make a difference.

Reducing your sugar and fat intake, increasing your fruit and vegetable intake, and exercising more are all simple steps that can help you better control your blood pressure. This simple list will help keep your numbers in check.

8 Foods & Drinks To Limit When You Have Hypertension

1. Very salty foods

Salt is the number one enemy for people with high blood pressure. And it's everywhere—even in products we don't always think about. Watch out for:

• Pizza, hamburgers, pre-made sandwiches
• Deli meats, hot dogs
• Chips and crackers

Tip: Read nutrition labels for excess sodium, often listed as "salt" or "sodium."

2. Sauces & Condiments

These flavourful additions are often salt bombs. Consume in moderation, or make your own:

• Ketchup
• Soy sauce
• Barbecue sauce
• Salad dressings

See also: Homemade Salad Dressings That Taste Better Than Store Bought

3. Soups & Preserves

Shelf-stable products—like that can of chicken noodle sitting in your cupboard—are often full of sodium to help extend their best before date. Try fresh or frozen veggies instead of canned ones as an easy switch.

4. Prepared & Frozen Meals

Whether it's pizza, lasagna, or other ready-made meals, you'll be shocked when you look at the sodium levels. Although not always easy, cooking or meal-prepping at home will help control the ingredients you ingest. 

See also: 17 Meal-Prep Recipes For Busy Weekdays

5. Deli Meats & Cheeses

Did you know that most of the foods at the deli counter are soaked in a brine bath to help preserve them? Your sliced turkey, ham, and Swiss have tons of sodium that you can easily avoid with the unprocessed versions.

If you can't do away with deli meats, we suggest limiting ham, bacon, pepperoni, sausages, and very mature cheeses.

6. Pickled Foods

The fermentation process involves a high concentration of salt. Avoid pickles, olives, kimchi, and sauerkraut if you can.

7. Alcohol

You can still have a glass of wine, cocktail, or cold beer, but too much alcohol can increase your blood pressure.

See also: Canada's Best Non-Alcoholic Beverages, Mocktails, & Wines

8. Caffeine

Caffeine can cause a temporary increase in blood pressure, especially in sensitive people or if consumed excessively. Simply having a bite to eat before your morning cup can help your numbers.

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