High blood pressure, or hypertension, affects nearly half of adults in the United States and is a major risk factor for heart disease and stroke. While genetics and lifestyle factors play a role, diet is a critical component in managing blood pressure. Certain foods can cause blood pressure to spike, either temporarily or over the long term. Here are five types of foods that can contribute to elevated blood pressure:

1. Processed Meats and Deli Cuts Bacon, sausages, salami, ham, hot dogs, and other cured meats are often loaded with sodium and preservatives. Sodium drives fluid retention, increasing vascular resistance and, consequently, blood pressure. Major cardiac guidelines recommend curbing the intake of processed meats to manage hypertension. Moreover, these meats are often high in saturated fats, which can further contribute to heart health issues.

2. Pickles and Salty Condiments Pickled vegetables, soy sauce, ketchup, and packaged chutneys frequently contain high salt levels. The brining and preservation processes used to make pickles, for example, pack a substantial amount of sodium into a small serving. A single dill pickle can contain more than two-thirds of the ideal daily sodium intake for an adult. This rapid sodium intake can cause spikes in blood pressure and contribute to long-term health risks.

3. Cheese and Salty Bakery Items Aged cheeses like cheddar, parmesan, and feta, along with many breads, buns, and bagels, often contain "hidden sodium" to enhance taste and shelf life. This routine, often unnoticed, sodium consumption can accumulate across meals, pushing daily intake beyond heart-healthy limits. Even seemingly healthy choices, such as a turkey sandwich, can contribute a significant amount of sodium due to the bread, cheese, and deli meat. On average, a slice of bread can have 100 to 200 milligrams of sodium.

4. Sugary Beverages and Energy Drinks Soft drinks, sweetened juices, and energy drinks are typically high in added sugars and sometimes caffeine. Added sugar promotes weight gain and insulin spikes, while caffeine can acutely elevate arterial pressure. A 24-ounce soft drink can cause an average 15-point increase in systolic blood pressure (the top number) and a 9-point increase in diastolic pressure (the bottom number). Fructose consumption, in particular, has been identified as a major cause of hypertension, as it may increase salt absorption and trigger insulin expression.

5. Foods High in Saturated Fats Foods with high saturated fat content, such as coconut oil, processed meats, and certain desserts, can negatively impact blood pressure. Coconut oil, for instance, is about 90% saturated fat, a higher percentage than butter, beef fat, or lard. Saturated fats can contribute to weight gain and other health issues that indirectly raise blood pressure. Limiting saturated fat intake to no more than 6% of daily calories is generally recommended for most people.

Being mindful of these five food categories and making informed dietary choices can significantly aid in managing and lowering blood pressure, promoting better cardiovascular health.