What Really Happens to Your Blood Pressure After You Eat a High-Salt Meal
If you have high blood pressure—or it runs in your family—you likely already know that you need to minimize the amount of salt in your diet. 'Sodium can cause vascular damage primarily through raising blood pressure,' says Dr. Michael Fattouh, MD, a cardiologist at Montefiore Einstein.Dr. Fattouh explains that salt promotes fluid retention. 'You can think of this as having too much water in the pipes. This increases the pressure in your arteries, causing stress and damage to the vessels, while also causing your heart to work harder,' he says. 'High sodium causes you to retain fluid, which your kidneys need to dilute the sodium content. This increases your circulating blood volume, causing an increase in blood pressure, and we know high blood pressure over time is not good for you, adds Dr. Richard Kettelkamp, DO, a cardiologist at UnityPoint Health, St. Luke's Hospital. The detrimental impact too much sodium has on heart health is why the American Heart Association recommends capping sodium intake at 2,300 milligrams a day, or ideally 1,500 milligrams a day.Perhaps you're wondering if one high-salt meal can really cause that much damage. Is enjoying a burger and fries every once in a while all that bad? To answer that question, it helps to know exactly what happens to blood pressure after eating a high-salt meal.
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How Eating a High-Salt Meal Impacts Blood Pressure Immediately Afterward
What is considered a 'high salt' meal? Dr. Fattouh says that, generally, a high sodium meal contains 700 milligrams or more of sodium, but he says that even less than that can be high for certain people, such as those with high blood pressure.'High sodium meals are unfortunately not hard to come by. A cheeseburger and fries may have more than 1,000 milligrams of sodium,' he explains. Other examples of high-sodium foods include canned soup, frozen pizza, a sandwich with cold cuts and beef jerky.Related:
Dr. Kettelkamp adds that there is more sodium in many foods than people realize. 'It's not just table salt, it's what you cook with. Margarine and butter have quite a bit of sodium. There's a huge amount of sodium in soda. Canned vegetables and canned soups also have a lot of sodium and it's in a lot of prepared and processed foods too,' he says.
So what happens immediately after eating a high-salt meal? According to Dr. Kettelkamp, within an hour, there is a rise in blood pressure, which is related to the regulation of sodium in the blood. 'Excessive sodium intake can lead to high blood pressure within a couple hours and in people who are more sensitive, some effects on your vessels are seen in as little as 30 minutes,' adds Dr. Fattouh.Additionally, Dr. Michael Barry, MD, a cardiologist and partner with Clearwater Cardiovascular Consultants, says that after eating a high-sodium meal, fluid retention often occurs in the kidneys. This, he says, can eventually lead to increased blood pressure readings. Related:
The Long-Term Impact of Eating High-Sodium Meals
Dr. Kettelkamp says that while the average person isn't going to have a heart attack or stroke immediately after eating a high-sodium meal, regularly consuming excessive sodium does increase the likelihood of experiencing these detrimental cardiovascular events. 'Consistent high sodium intake can cause hypertensive urgency, or spikes in blood pressure, potentially leading to heart attacks and strokes. Usually, these patients already have high blood pressure, which is worsened by a high-sodium meal,' Dr. Barry adds. Related:
Scientific research shows that regularly eating high-sodium foods is linked to kidney disease, strokes and heart disease. People who consume more than 4,000 milligrams of sodium a day increase their stroke risk between two and five times compared to those who keep sodium intake under 1,500 milligrams a day.
If this is a sobering wake-up call, remember that there are many other delicious ways to flavor your food besides reaching for the salt shaker. Flavoring your food with spices and herbs is actually beneficial for heart health because they are full of antioxidants, which help lower blood pressure. And when it comes to store-bought foods, don't forget to do your label reading to see how much sodium is in each serving; it is often more than you think.
By being mindful of your sodium intake, you will not only be keeping your blood pressure in check, you'll be supporting your entire cardiovascular system. It's advice worth taking to, well, heart.
Up Next:Sources:
Dr. Richard Kettelkamp, DO, cardiologist at UnityPoint Health, St. Luke's Hospital
Dr. Michael Fattouh, MD, cardiologist at Montefiore Einstein
Dr. Michael Barry, MD, cardiologist and partner with Clearwater Cardiovascular Consultants
What Really Happens to Your Blood Pressure After You Eat a High-Salt Meal first appeared on Parade on Jul 16, 2025
This story was originally reported by Parade on Jul 16, 2025, where it first appeared.
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The One Supplement You Should Never, Ever Take If You Have High Blood Pressure originally appeared on Parade. If you have high blood pressure, you're likely already aware of the foods you should minimize. Bacon, cheesy entrees, soda and pastries should all only be consumed in moderation. You probably know what you should prioritize too, namely lots of fruits, vegetables, whole grains, plant-based proteins, chicken and you've looked into herbal supplements as a way to further lower your blood pressure. After all, herbs are high in antioxidants, which means they support cardiovascular health, right? While it's true that most herbs are beneficial for heart health—and a great way to add flavor to food in place of salt—there is one herbal supplement that cardiologists warn against taking if you have high blood pressure. It sounds beneficial, but the reality is that it can do more harm than good, and even be dangerous. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 The Supplement To Avoid If You Have High Blood Pressure We talked to three cardiologists and they all say that people with high blood pressure should avoid taking licorice supplements. 'Licorice root can raise blood pressure by causing sodium retention and potassium loss. This leads to an imbalance that places strain on the cardiovascular system and may lead to serious complications in people with hypertension, says Dr. David G. Rizik, MD,an interventional cardiologist and chief medical officer at High Level Science. Dr. Khashayar Hematpour, MD, a cardiologist with Memorial Hermann and UTHealth Houston, says this too. He says that some people with high blood pressure want to take a licorice root supplement as a way to lower inflammation or to combat symptoms like ulcers and acid reflux. (He adds that licorice supplements are also sometimes taken to soothe a sore throat.) But taking one can be detrimental to heart health if you already have high blood pressure. Related: 'The substance that is in licorice root is glycyrrhizin, and that has a direct effect on increasing your blood pressure, causing fluid retention and lowering your potassium,' Dr. Hematpour says. This means that if you have high blood pressure, you should avoid consuming licorice in any form, such as teas or candies. 'The Food and Drug Administration warns that consuming two ounces of black licorice a day for two weeks will cause potentially serious cardiovascular problems due to increased blood pressure,' Dr. Hematpour says. If you have high blood pressure and you do consume licorice, Dr. Rohit Vuppuluri, DO, an interventional and vascular cardiologist at Chicago Heart & Vascular Specialists, says that this can cause blood pressure to be raised even more, which can lead to symptoms like a headache, blurry vision and swelling due to fluid retention. Dr. Rizik adds that it could even cause arrhythmias, which are an abnormal heart rhythm. 'It's not worth experimenting with if you're managing hypertension,' he says. Related: More Effective Ways To Lower Your Blood Pressure Besides licorice root, Dr. Rizik says that people with high blood pressure should avoid bitter orange because it contains compounds that raise blood pressure. In fact, it's best to talk to your cardiologist or primary care doctor before starting any new supplements if you have high blood pressure. 'I would recommend to anyone considering adding a new supplement to their routine to consult with their physician first, especially if they have high blood pressure or any other medical condition. Everyone is different, and your doctor will be able to advise you on whether a supplement is safe to take, and in what quantity,' Dr. Hematpour says. Related: Instead of relying on supplements, all three cardiologists recommend focusing on having a heart-healthy diet, such as the DASH diet, which was specifically created to keep blood pressure levels in check. Dr. Hematpour says the Mediterranean diet is another eating plan to follow that has been scientifically shown to reduce blood pressure and support cardiovascular health. These diets, he explains, emphasize foods rich in antioxidants, which help lower inflammation. Dr. Vuppuluri adds on to this advice, saying, 'A heart-healthy, anti-inflammatory lifestyle is key. This includes a diet rich in fruits, vegetables, olive oil, nuts, whole grains and fatty fish, along with regular physical activity and seven to eight hours of quality sleep per night.' If you do want to take a supplement that supports your cardiovascular health, Dr. Rizik recommends an omega-3 fatty acid supplement. But you can also get this heart-healthy nutrient by consuming fatty fish, olive oil, nuts and seeds. Diet can play a powerful role in managing blood pressure, but when it comes to taking any supplements, it's best to talk to your doctor first. That way, if you do decide to take a supplement, you'll know it's truly supporting your cardiovascular health. Up Next:Sources Dr. David G. Rizik, MD,interventional cardiologist and chief medical officer at High Level Science Dr. Khashayar Hematpour, MD, cardiologist with Memorial Hermann and UTHealth Houston Dr. Rohit Vuppuluri, DO, interventional and vascular cardiologist at Chicago Heart & Vascular Specialists The One Supplement You Should Never, Ever Take If You Have High Blood Pressure first appeared on Parade on Aug 10, 2025 This story was originally reported by Parade on Aug 10, 2025, where it first appeared.
