Which meat is not good for blood pressure? A comprehensive guide for a heart-healthy diet

October 5, 2025 •

5 min read

According to the American Heart Association, nearly half of U.S. adults have high blood pressure, and many are unaware of the impact their diet has on this condition. For those seeking better cardiovascular health, understanding which meat is not good for blood pressure is a crucial first step toward making informed nutritional choices.

Quick Summary

Processed meats and fatty red meats are generally considered detrimental for blood pressure due to their high sodium and saturated fat content. Limiting or avoiding these options while increasing lean proteins, fish, and plant-based sources can significantly improve heart health.

Key Points

Processed Meat is the Top Concern: Cured and packaged meats like bacon, sausages, and deli slices are typically very high in sodium and preservatives, which directly contribute to hypertension.
Red Meat's Risks Come from Fat and Metabolism: Fatty cuts of beef, pork, and lamb are high in saturated fat and can produce harmful metabolites like TMAO, potentially raising blood pressure over time.
Choose Leaner Protein Alternatives: Lean poultry (skinless chicken, turkey), fatty fish (salmon, tuna), and plant-based proteins (beans, lentils) are excellent, heart-healthy choices.
Control Your Sodium Intake: A major factor in blood pressure is sodium. Processed meats contain high amounts of salt added during production, making home-cooked meals preferable.
Opt for Heart-Healthy Eating Patterns: Following a balanced dietary pattern like the DASH diet, which emphasizes fruits, vegetables, and low-fat dairy while limiting red and processed meat, is highly effective.
Always Read Food Labels: Checking the sodium and saturated fat content on packaging is essential, especially for processed meat products, to make the healthiest choice.

The Primary Culprits: Processed and Red Meats

When it comes to managing blood pressure, not all meats are created equal. The most significant risks are posed by processed meats and certain types of red meat. Both categories contain components that can directly and indirectly elevate blood pressure readings, a condition known as hypertension.

Processed Meats: A Major Source of Sodium and Preservatives

Processed meats are preserved through curing, salting, smoking, or adding chemical preservatives. These processes result in high levels of sodium, which is directly linked to increased blood pressure.

Here are some of the most common processed meats to limit or avoid:

Deli and luncheon meats: A single 2-ounce serving of cold cuts can contain a substantial amount of sodium, significantly contributing to a person's daily intake.
Bacon: Just four slices of bacon can pack hundreds of milligrams of sodium, along with a high saturated fat content.
Sausages and hot dogs: These are typically high in both sodium and saturated fats, making them poor choices for heart health.
Cured meats: Items like ham and salami are preserved with high amounts of salt and nitrates, which contribute to elevated blood pressure.
Dried meats: Beef jerky is another example of a processed meat loaded with salt for preservation and flavor.

Beyond sodium, these products often contain nitrates and nitrites. Studies show that these additives can contribute to blood pressure elevation, especially when consumed in high amounts.

Red Meat: Saturated Fats and Hidden Compounds

While unprocessed red meat is not as consistently linked to hypertension as its processed counterpart, high consumption, particularly of fatty cuts, can be problematic. The primary concerns associated with red meat include its saturated fat content and other metabolic byproducts.

Saturated fat: Red meats like beef and lamb often contain significant amounts of saturated fat. A diet high in saturated fat can raise LDL ('bad') cholesterol, which contributes to plaque buildup in arteries and increases cardiovascular risk, placing more strain on the heart and raising blood pressure.
Gut microbiome metabolites: Studies show that when L-carnitine, a compound found in red meat, is digested by gut bacteria, it produces a metabolite called trimethylamine-N-oxide (TMAO). High levels of TMAO are associated with an increased risk of high blood pressure and other cardiovascular diseases.

What to Choose Instead: Healthy Alternatives

Replacing problematic meats with heart-healthy alternatives is a key strategy for managing and preventing high blood pressure. Leaner protein sources offer nutritional benefits without the negative side effects of high sodium and saturated fat.

Here are some excellent options:

Lean Poultry: Skinless chicken breast and ground turkey (93% lean or higher) are low in saturated fat and high in protein.
Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties that can help lower blood pressure. The American Heart Association recommends at least two servings of fatty fish per week.
Lean Beef and Pork: Opt for lean cuts like pork tenderloin or beef sirloin. As part of a modified DASH diet, these can be included in moderation without negatively impacting blood pressure.
Plant-Based Proteins: Excellent sources include beans, lentils, chickpeas, and tofu. These are naturally low in sodium and saturated fat and high in fiber and other nutrients that support heart health.
Eggs: A great source of high-quality protein, eggs can be a valuable part of a balanced, low-sodium diet.

Comparison of Meat Choices for Blood Pressure

To better understand the differences, here is a comparison of different meat choices based on their nutritional impact on blood pressure.


Feature	Processed Meat (e.g., Bacon)	Fatty Red Meat (e.g., Untrimmed Beef)	Lean Meat/Fish (e.g., Skinless Chicken, Salmon)
Sodium Content	Very High	Low to Moderate	Low
Saturated Fat	High	High	Low
TMAO Precursors	Present	High	Low (with Fish providing Omega-3s)
Preservatives	Nitrates/Nitrites	None	None
Overall BP Impact	Significant Risk	Potential Risk	Low Risk / Protective
Preparation	No control over salt/fat	Requires careful trimming, healthy cooking	Healthy cooking methods readily applicable

Making Heart-Healthy Dietary Choices

Managing blood pressure through diet extends beyond just avoiding specific meats. It's about a holistic approach to nutrition, prioritizing a balanced and varied intake of heart-healthy foods.

Read Labels Carefully: Always check the sodium content on packaged foods. Even items labeled 'reduced sodium' may still be high in salt. For processed meats, look for versions with the lowest sodium levels or avoid them altogether. The same goes for fat content; look for lean versions of meat and opt for lower-fat dairy.
Cook at Home: Preparing your own meals from scratch is one of the best ways to control the amount of sodium, fat, and other additives in your food. Use herbs and spices to add flavor instead of salt.
Follow the DASH or Mediterranean Diet: These eating patterns, rich in fruits, vegetables, whole grains, and lean proteins, have been clinically shown to lower blood pressure. Both diets naturally limit the intake of processed foods and fatty meats.
Practice Portion Control: If you do consume red meat, opt for lean cuts and limit your portion size. This reduces your intake of saturated fat and other associated compounds.
Explore Plant-Based Options: Incorporating more meatless meals can significantly benefit your cardiovascular health. Beans, lentils, and nuts are versatile, nutritious, and free from the pitfalls of processed meats.

Conclusion

In summary, the meat that is not good for blood pressure primarily includes processed varieties like bacon, sausages, and deli meats due to their excessive sodium and nitrite content. High consumption of fatty red meats also poses a risk from saturated fats and metabolic byproducts like TMAO, which increase cardiovascular strain. To support healthy blood pressure, the best strategy is to minimize these items and instead focus on a balanced diet rich in lean poultry, fatty fish, and plant-based protein sources. Adopting comprehensive dietary patterns like the DASH or Mediterranean diets is a proven path toward long-term cardiovascular wellness. By reading food labels and cooking at home, you can take control of your sodium and fat intake and make a significant difference in your heart health.

For more information on dietary guidelines, consult reputable resources such as MedlinePlus's guide on diet and high blood pressure.

Frequently Asked Questions

Yes, bacon is particularly bad for blood pressure because it is a processed meat that contains very high levels of sodium and saturated fat. Excessive salt intake disrupts your body's fluid balance, leading to increased blood pressure.

The high sodium content in processed meats causes your body to retain more fluid, which increases the volume and pressure of blood flowing through your arteries. Over time, this extra pressure can cause damage to your blood vessels.

You can eat lean red meat in moderation. Studies have shown a stronger link between processed red meat and hypertension, while the effect of unprocessed red meat is less certain. Choose lean cuts and limit your portion size to minimize saturated fat intake.

Nitrates and nitrites, used as preservatives in processed meats, have been shown to contribute to blood pressure elevation. They can interact with sodium to create a synergistic effect on blood pressure.

Good alternatives for sandwiches include lean protein sources like fresh, skinless chicken or turkey breast, or even plant-based fillings like hummus or mashed avocado. These options avoid the high sodium and saturated fat found in processed deli meats.

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to help lower inflammation and blood pressure. Aim for at least two servings per week to get the benefits.

Yes, a modified DASH diet can include modest amounts of lean, unprocessed red meat. However, the focus remains on prioritizing fruits, vegetables, whole grains, and other lean protein sources.