Is chicken good for someone with high blood pressure?

December 2, 2025 •

3 min read

With an estimated 1.13 billion people worldwide living with hypertension, diet plays a crucial role in management. This raises the important question: Is chicken good for someone with high blood pressure? The answer is yes, with a significant caveat—it depends entirely on the cut and preparation method.

Quick Summary

Lean, skinless chicken can be a heart-healthy protein choice for individuals with high blood pressure when prepared properly without excess sodium, unhealthy fats, or charring.

Key Points

Lean is better: Opt for skinless chicken breast, which is low in saturated fat and calories, making it a heart-healthy protein source.
Preparation is paramount: Unhealthy cooking methods like frying or high-heat grilling can turn chicken into a risk factor for high blood pressure.
Avoid processed products: Be wary of packaged and processed chicken, which is often enhanced with high levels of sodium.
Limit sodium: Use herbs, spices, and other low-sodium flavorings instead of salt or salty marinades.
Embrace healthy cooking: Bake, steam, or poach chicken to retain moisture and health benefits without adding unnecessary fats.
Combine with healthy foods: Pair chicken with vegetables, whole grains, and healthy fats as part of a balanced, hypertension-friendly diet.

The Nutritional Benefits of Lean Chicken for Hypertension

When managed properly, chicken can be a heart-healthy component of a hypertension-friendly diet. The primary benefits come from its profile as a lean protein. Lean meats, particularly skinless chicken breast, are low in saturated fat, which, when consumed in excess, can increase cholesterol levels and negatively impact blood pressure. Chicken is also a rich source of high-quality protein, which can help promote satiety and manage weight—a key factor in controlling blood pressure.

Beyond basic nutrition, research has identified more specific benefits. Some studies suggest that certain peptides derived from chicken protein may have a blood pressure-lowering effect by acting similarly to some blood pressure medications, relaxing blood vessels. Furthermore, chicken is a source of essential nutrients like B vitamins (especially B6), phosphorus, and selenium, which contribute to overall cardiovascular health.

The Critical Role of Preparation: What to Avoid

The way chicken is prepared is arguably the most important factor for those with high blood pressure. Unfortunately, many popular preparation methods turn a healthy protein into a dietary risk. Excessive sodium is a major concern. Many packaged chickens are “enhanced” with a saltwater solution to add flavor and moisture, significantly increasing their sodium content from a natural 50-75 mg per serving to over 400 mg. Processed and pre-marinated chicken products are also notorious for their high sodium and preservative levels.

High-temperature cooking methods like grilling and broiling can also pose a risk. Research has linked the formation of certain chemicals during high-temperature cooking and charring of meat to increased oxidative stress and a higher risk of developing high blood pressure. Frying chicken adds unhealthy fats and calories, which can contribute to weight gain and worsen hypertension.

Healthy Cooking Methods for Chicken

To maximize chicken's heart-healthy benefits, focus on these cooking techniques:

Baking: Season with herbs, spices, and a squeeze of lemon juice instead of salt. Wrap in parchment paper to retain moisture.
Poaching: Gently simmer chicken breasts in a low-sodium broth or water with herbs. This keeps the meat tender and moist.
Steaming: A quick and healthy option that requires no added oil or fat.
Stir-frying: Use a small amount of healthy oil, like olive oil, and load up on plenty of fresh vegetables. Opt for low-sodium soy sauce or use alternative seasonings.

Choosing the Right Cut

Prioritize skinless chicken breast: This is the leanest option with the lowest fat content.
Remove the skin: If you use other cuts like thighs or drumsticks, always remove the skin before cooking to eliminate saturated fat.
Opt for fresh, unprocessed chicken: Check labels to ensure no sodium solutions or preservatives have been added.

Comparison Table: Healthy vs. Unhealthy Chicken


Feature	Healthy Chicken Option	Unhealthy Chicken Option
Cut	Skinless chicken breast	Chicken with skin, processed nuggets
Preparation	Baked, steamed, poached, or lightly sautéed	Deep-fried, high-heat grilled, pan-fried in butter
Sodium Level	Low (natural sodium only)	High (enhanced or processed)
Fat Content	Low saturated fat	High saturated and trans fats
Recommended for Hypertension?	Yes, as part of a balanced diet	No, increases risk factors

Incorporating Chicken into a Balanced Diet

For those with high blood pressure, chicken should be part of a larger, balanced eating plan like the DASH (Dietary Approaches to Stop Hypertension) diet or a Mediterranean-style diet. The best approach is to combine lean chicken with a variety of other heart-healthy foods.

Here are some excellent combinations:

Served with vegetables: Serve baked chicken with a large side salad of leafy greens, broccoli, or asparagus.
Paired with whole grains: Combine poached chicken with a bowl of quinoa, brown rice, or whole-wheat pasta.
Incorporated into salads: Add shredded chicken to a salad with nuts, seeds, and an olive oil-based dressing.
Made into kebabs: Grill chicken kebabs with plenty of vegetables over moderate heat, avoiding charring.

Conclusion: Making Smart Choices for High Blood Pressure

Ultimately, is chicken good for someone with high blood pressure? Yes, but the answer depends on informed choices. By selecting lean, skinless cuts and using heart-healthy cooking methods, chicken can be a valuable source of protein and nutrients that supports, rather than hinders, blood pressure management. Avoiding processed products and high-sodium preparations is just as important as choosing the right cut. By focusing on whole, fresh ingredients and healthy cooking, you can easily integrate chicken into a diet that helps control hypertension and supports overall cardiovascular health. For more on dietary approaches, the National Institutes of Health provides extensive resources.

Frequently Asked Questions

It is not recommended to eat chicken with the skin on if you have high blood pressure. The skin contains significant amounts of saturated fat, which can raise cholesterol and worsen hypertension. Removing the skin before cooking is a simple step to make it healthier.

No, processed and pre-marinated chicken products are generally not safe. They often contain high levels of sodium and preservatives, which can negatively impact blood pressure. It is best to choose fresh, unprocessed chicken and marinate it at home with low-sodium ingredients.

The best cooking methods are baking, steaming, or poaching. These techniques cook the chicken thoroughly without adding unhealthy fats or requiring a lot of salt.

High-heat grilling that causes charring can potentially increase blood pressure over time due to chemical formation and oxidative stress. It is better to cook at moderate temperatures or use alternative methods like baking.

Skinless chicken breast is the leanest and best choice. While other cuts like thighs can be okay, they should always be consumed without the skin and in moderation.

While chicken itself does not directly lower blood pressure, it contributes beneficial peptides and lean protein that support heart health. Consuming it as part of a diet rich in fruits, vegetables, and whole grains can help reduce overall blood pressure.

Yes, lean chicken is generally considered a healthier alternative to red meat for managing high blood pressure. It typically has lower levels of saturated fat, which is a key factor in heart health.