What Meat to Stay Away From With High Blood Pressure

November 14, 2025 •

3 min read

According to the CDC, nearly half of adults in the United States have hypertension and less than a quarter of those have their condition under control. For those managing this condition, understanding what meat to stay away from with high blood pressure is crucial, as dietary changes can significantly impact cardiovascular health.

Quick Summary

Processed and fatty meats are the primary types to avoid when you have high blood pressure. High sodium and saturated fat content in these foods can elevate blood pressure and increase heart disease risk. Opting for leaner, unprocessed proteins like chicken, fish, or plant-based options is a healthier choice.

Key Points

Avoid Processed Meats: Processed meats like bacon, deli meats, and sausages contain high levels of sodium, which directly increases blood pressure.
Limit Red Meat Intake: Fatty cuts of red meat are high in saturated fat, which raises LDL cholesterol and hardens arteries, contributing to hypertension.
Focus on Leaner Protein: Opt for lean protein sources such as fish, skinless chicken breast, and plant-based alternatives like beans and lentils.
Embrace Omega-3s: Fatty fish like salmon and mackerel provide omega-3 fatty acids that help lower blood pressure and reduce inflammation.
Choose Healthy Cooking Methods: To avoid adding unhealthy fat and salt, prepare meat by baking, grilling, or roasting rather than frying.
Read Labels Carefully: Be vigilant about checking nutrition labels for sodium content, especially on packaged and canned goods.

The Link Between Meat, Sodium, and High Blood Pressure

High blood pressure, or hypertension, is a silent condition that increases the risk of heart attack, stroke, and kidney disease. While multiple factors contribute to its development, dietary choices are a major controllable element. Specifically, certain types of meat and their preparation can have a significant negative effect on blood pressure due to high levels of sodium, saturated fat, and additives.

Processed Meats and Their Impact

Processed meats are preserved through curing, salting, or smoking and are notoriously high in sodium. This high salt content is used to enhance flavor and extend shelf life, but it wreaks havoc on blood pressure. When you consume too much sodium, your body retains fluid, which increases the volume of blood and puts extra pressure on your blood vessels. This persistent strain can lead to hypertension. Examples of processed meats to limit or avoid entirely include:

Bacon
Sausages and hot dogs
Deli and luncheon meats (ham, salami)
Corned beef
Salt pork
Jerky

Red Meats and Saturated Fat

Red meat, such as beef, pork, and lamb, often contains higher levels of saturated fat compared to leaner proteins. Saturated fats raise unhealthy low-density lipoprotein (LDL) cholesterol levels in the blood, which can contribute to atherosclerosis (hardening and narrowing of the arteries). This arterial stiffness forces the heart to work harder to pump blood, causing blood pressure to rise. Some studies also suggest that the compounds produced when the body metabolizes red meat, such as trimethylamine N-oxide (TMAO), can negatively impact blood pressure. While lean cuts can be consumed in moderation, it's the fatty, processed varieties that pose the greatest risk.

Healthier Meat and Protein Alternatives

To manage high blood pressure, shifting from high-risk meats to leaner, healthier protein sources is a simple yet effective strategy. This change supports not only blood pressure but overall heart health.

Healthy Protein Alternatives:

Fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help lower blood pressure and reduce inflammation.
Skinless Poultry: Lean chicken and turkey breast are excellent, low-fat protein options. Cooking methods like baking, grilling, and broiling are preferable to frying.
Plant-Based Proteins: Beans, lentils, nuts, and tofu are great sources of protein and fiber, offering heart-healthy benefits. Choosing low-sodium or unsalted varieties is key.
Lean Cuts of Beef: When choosing beef, look for cuts labeled "round," "loin," or "sirloin" to minimize saturated fat intake.

Making the Right Choices: A Comparison


Feature	Processed/Fatty Meat	Lean Protein (Chicken/Fish)
Sodium Content	Very High (added for preservation)	Naturally low (unless processed or seasoned heavily)
Saturated Fat	High	Low (especially skinless poultry)
Cholesterol Impact	Can raise unhealthy LDL cholesterol	Minimal impact on cholesterol
Heart Health Benefits	Increases heart disease risk	Contains beneficial omega-3s (fish) and supports heart health
Recommended Intake	Limit or avoid; less than 50g daily suggested	Up to six 1-ounce servings daily recommended
Additives	Often contains nitrates and other preservatives	None (if unprocessed and fresh)

Cooking Methods Matter

Even with healthier meats, preparation can make a big difference. Avoiding high-sodium marinades, salty rubs, and deep frying is essential. Instead, use herbs, spices, lemon juice, and other salt-free seasonings to add flavor. Cooking methods like grilling, baking, roasting, or stewing with a focus on fresh ingredients will produce a heart-healthy meal. Remember to trim visible fat and pour off any melted fat after cooking. For more guidance, the American Heart Association offers helpful information on healthier protein choices.

Conclusion

Managing high blood pressure requires mindful and consistent effort, with diet playing a starring role. By actively choosing to limit or eliminate processed meats and fatty red meats from your diet, you can significantly reduce your intake of sodium and saturated fat, both of which are major contributors to hypertension. Replacing these options with lean proteins like fish, skinless poultry, and plant-based foods is a positive step toward better heart health and overall well-being.

Frequently Asked Questions

Processed meats are typically high in sodium, which causes the body to retain fluid. This increased fluid volume raises blood pressure by putting more pressure on the blood vessel walls.

You can eat lean, unprocessed red meat in moderation. However, it is best to limit consumption, choose leaner cuts like sirloin, and avoid fatty and processed varieties to minimize saturated fat intake.

Excellent alternatives include fish rich in omega-3s (like salmon), skinless chicken and turkey, and plant-based proteins such as beans, lentils, and tofu.

Yes, unhealthy cooking methods like frying can add saturated and trans fats. Opting for grilling, baking, or roasting without added salt is a much healthier approach.

Many health organizations recommend limiting sodium intake to no more than 2,300 milligrams per day, and ideally less. Always check food labels, as sodium is often hidden in many foods.

Generally, fatty fish like salmon and mackerel are beneficial due to their high omega-3 content. However, be cautious with smoked or cured fish, which can be very high in sodium.

Canned and packaged broths can be extremely high in sodium, which is detrimental to blood pressure. It is best to choose low-sodium versions or make your own broth at home.