What Food Additives Cause High Blood Pressure? Uncovering the Hidden Risks

October 29, 2025 •

5 min read

According to the World Health Organization, an estimated 1.4 billion adults worldwide had hypertension in 2024. While many factors contribute, a significant and often overlooked aspect is the ingredients used in processed foods. Knowing what food additives cause high blood pressure is crucial for managing this condition and making healthier dietary choices.

Quick Summary

Many common food additives in processed and packaged goods, including excessive sodium, certain sugars, inorganic phosphates, and potentially some artificial sweeteners, can lead to elevated blood pressure levels.

Key Points

Excess Sodium is a Major Factor: Sodium, including that found in table salt, MSG, and sodium nitrite, is a primary food additive that raises blood pressure by causing fluid retention and constricting blood vessels.
Added Sugars are a Hidden Risk: High consumption of added sugars, especially high-fructose corn syrup, can contribute to hypertension by causing metabolic issues and increasing salt absorption.
Inorganic Phosphates Boost Blood Pressure: Found in many processed foods and soft drinks, inorganic phosphates can activate the sympathetic nervous system and significantly elevate blood pressure.
Artificial Sweeteners have a Debated Effect: While evidence is mixed, some studies link high intake of certain artificial sweeteners (like aspartame and erythritol) to increased cardiovascular risk and potential impacts on vascular health.
Processed Fats Contribute to Risk: Saturated and trans fats, often used as additives, indirectly increase blood pressure by contributing to weight gain and heart disease.
Reading Labels and Cooking at Home are Key: The best defense is to reduce processed food consumption, carefully read nutrition labels, and prepare meals with fresh ingredients to control additive intake.

The Hidden Perils of Excessive Sodium

Sodium is a well-known culprit for high blood pressure, and food additives are a primary source in many diets. Sodium additives don't just come from table salt; they're pervasive in processed and packaged foods, contributing to fluid retention and putting extra strain on your heart and blood vessels. While the human body requires a certain amount of sodium for proper nerve and muscle function, the amounts found in ultra-processed products far exceed what is necessary. The World Health Organization recommends reducing daily sodium intake to less than 2 grams (equivalent to 5 grams of salt) to help control blood pressure.

One of the most widely used sodium-containing additives is monosodium glutamate (MSG). Often used to enhance flavor in soups, seasonings, and fast food, MSG contributes to overall sodium intake. Some studies have linked high MSG consumption to increased blood pressure, particularly in individuals with pre-existing conditions or among women. Research has also explored its potential role in oxidative stress and altered renal function, which can further impact blood pressure regulation.

Sodium nitrite, another additive, is frequently used as a preservative in processed meats like deli cuts, bacon, and sausages. It not only extends shelf life but also enhances color. However, studies have shown a connection between higher exposure to nitrites from additives and an increased risk of hypertension. This is different from the naturally occurring nitrites in vegetables, which are often associated with protective effects.

The Sweet Danger of Added Sugars and Fructose

While salt has long been targeted as the main dietary trigger for high blood pressure, mounting evidence points to added sugars as a significant threat. Diets high in added sugar, particularly fructose and high-fructose corn syrup (HFCS), can elevate blood pressure through several mechanisms.

Metabolic Dysfunction: Excessive fructose consumption can lead to metabolic issues, including insulin resistance, which can contribute to high blood pressure.
Increased Salt Absorption: Some research suggests fructose may increase the absorption of salt, indirectly raising blood pressure.
Vascular Effects: Studies on rats have shown that fructose can increase sympathetic nervous system activity and vascular resistance, both of which raise blood pressure.

High-fructose corn syrup is an especially prevalent additive in processed desserts, cereals, and sweetened beverages like sodas. A study found that high fructose intake (at least 74g/day) was associated with a higher risk for elevated systolic blood pressure levels in US adults.

Inorganic Phosphates: The Silent Blood Pressure Booster

Less commonly known than sodium, inorganic phosphates are a group of additives used to improve texture and extend the shelf life of many processed foods. They are found in items like packaged baked goods, processed cheeses, and dark-colored colas.

Research from the University of Basel demonstrated that increased dietary intake of inorganic phosphate significantly elevated both systolic and diastolic blood pressure in healthy young adults. The mechanism involves the activation of the sympathetic nervous system, which controls heart rate and blood pressure. Excessive phosphate intake has been linked to adverse cardiovascular outcomes, making it a critical, yet often overlooked, additive to monitor.

Artificial Sweeteners: An Unclear Link to Hypertension

The relationship between artificial sweeteners and high blood pressure is complex and still under investigation. Some studies suggest a potential link, while others show minimal or no effect, especially with moderate consumption.

Potential Mechanisms: Research indicates that some sweeteners could impact the gut microbiome, which is connected to metabolic health and blood pressure regulation. Other studies suggest they may affect the lining of blood vessels, but more research is needed.
Observational Studies: A 2022 study in The BMJ associated higher artificial sweetener consumption with an increased risk of cardiovascular diseases, including stroke and coronary heart disease.
Erythritol Concerns: A 2023 study found an association between higher blood erythritol levels and an increased risk of major cardiovascular events, though the link may be related to increased blood clot formation rather than a direct effect on blood pressure.

This conflicting evidence suggests that while artificial sweeteners may not be a direct cause of hypertension for everyone, their impact on overall cardiovascular health warrants caution, particularly for individuals with existing risk factors.

Comparative Overview of High Blood Pressure Additives


Additive Group	Primary Function	Food Sources	Mechanism of Action	Notable Impact on Blood Pressure
Sodium-based (e.g., salt, MSG, nitrites)	Preservative, flavor enhancer	Canned soups, cured meats, condiments	Increases fluid retention, constricts blood vessels	Direct and significant impact on raising BP
Added Sugars/HFCS	Sweetener, preservative	Sugary drinks, desserts, processed snacks	Causes insulin resistance, increases salt absorption, activates sympathetic nervous system	Direct link to higher BP, especially with high consumption
Inorganic Phosphates	Texturizer, preservative	Soft drinks, processed meats, baked goods	Activates sympathetic nervous system	Linked to elevated BP, even in healthy adults
Artificial Sweeteners	Sugar substitute	'Diet' sodas, sugar-free desserts	Potential effects on gut microbiome and vascular health	Evidence is mixed; some studies show a link to CVD risk, especially with high intake
Saturated/Trans Fats	Flavor, consistency, shelf life	Crackers, cookies, fried foods	Contributes to weight gain, cholesterol buildup	Indirectly raises BP by increasing risk factors

Steps to Limit Your Intake and Protect Your Health

Read Nutrition Labels Carefully: Pay close attention to the sodium, sugar, and fat content on food labels. The American Heart Association recommends aiming for less than 2,300 mg of sodium per day, ideally no more than 1,500 mg for most adults.
Cook at Home: Preparing meals from scratch using fresh ingredients allows you to control exactly what goes into your food. Use herbs and spices instead of salt for flavor.
Choose Whole Foods Over Processed: Prioritize fresh fruits, vegetables, lean meats, and whole grains. These foods are naturally lower in additives and higher in nutrients like potassium, which helps regulate blood pressure.
Be Wary of 'Diet' and 'Sugar-Free' Claims: Don't assume that sugar substitutes are a safe replacement. Check ingredient lists and consume these products in moderation until more conclusive research is available.
Rinse Canned Foods: For necessary canned items like beans or vegetables, rinsing them before use can help reduce their sodium content.

Conclusion

Understanding what food additives cause high blood pressure is a powerful tool for taking control of your cardiovascular health. While sodium is a well-established risk, emerging research highlights the significant roles of added sugars, inorganic phosphates, and potentially some artificial sweeteners. By prioritizing fresh, whole foods and becoming a diligent label-reader, you can significantly reduce your intake of these harmful additives. This approach, alongside other healthy habits like regular exercise, can be highly effective in managing and preventing hypertension and its associated risks. For more detailed information on healthy eating to manage blood pressure, consult resources like the Dietary Approaches to Stop Hypertension (DASH) eating plan or the American Heart Association.

Frequently Asked Questions

MSG, or monosodium glutamate, contains sodium, which is known to contribute to high blood pressure. Some studies have linked higher MSG intake to increased blood pressure, particularly in certain populations like women and those on antihypertensive medication. Its effect may be independent of or in addition to its sodium content.

Inorganic phosphates, common additives in processed foods, can raise blood pressure by activating the sympathetic nervous system, which controls heart rate and blood vessel constriction. Studies have shown this can lead to elevated systolic and diastolic blood pressure, even in healthy adults.

The research on artificial sweeteners and blood pressure is inconsistent. Some observational studies suggest a link between high intake and increased cardiovascular disease risk, while others show minimal effects. The impact may vary by individual and the specific type of sweetener. It is best to consume them in moderation.

The DASH (Dietary Approaches to Stop Hypertension) diet is a eating plan recommended for managing high blood pressure. It emphasizes foods like fruits, vegetables, whole grains, and low-fat dairy while limiting red meat, sweets, and, most importantly, sodium. It has been shown to effectively lower blood pressure.

Some evidence suggests that added sugars like HFCS might be a more significant factor than sodium in promoting hypertension. Fructose can cause metabolic changes, insulin resistance, and increase salt absorption. High intake is independently associated with higher blood pressure levels.

Hidden sodium is prevalent in many processed foods that don't necessarily taste salty. This includes canned soups and vegetables (unless specified low-sodium), condiments like ketchup and soy sauce, deli and cured meats, and many packaged meals. Checking the nutrition label is the best way to identify these hidden sources.

While it is not necessary to avoid all additives, being mindful of your intake of those with known links to high blood pressure is important. Prioritizing fresh, unprocessed foods and reducing consumption of highly processed items containing excessive sodium, sugar, and phosphates is a key step toward better heart health.