Planning a trip? Foods to avoid with high blood pressure (and what to eat instead)

Traveling can be an exciting way to explore the world, visit family or unwind from daily stress. But if you’re one of the millions of people managing high blood pressure, hitting the road can bring added concerns. One common question is whether you can safely travel with high blood pressure. The good news is yes, you can! One of the easiest ways to support your health on the go is by packing the right foods, especially when it comes to snacks.

What causes high blood pressure?

Your blood pressure refers to the force of blood pushing against the walls of your arteries as your heart pumps. According to the Centers for Disease Control and Prevention (CDC), nearly half of adults (48%) in the US have high blood pressure, also known as hypertension. High blood pressure is defined by a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mm Hg.

Most people may not feel bad with high blood pressure, however, if this pressure is too high for too long, it can damage your arteries and increase your risk for heart disease, stroke and kidney problems.

Common causes of high blood pressure include a diet high in salt (sodium), lack of physical activity, excess weight, smoking, chronic stress and excessive alcohol use. Genetics and age can also play a role, as blood pressure tends to rise as we get older.

When you travel, especially across time zones or at high altitudes, your body can experience stress in addition to changes in sleep, diet and hydration. All of these can affect your blood pressure. That’s why it’s important to take extra care, starting with what you eat.

Is it safe to travel with high blood pressure?

Yes, you can travel with high blood pressure as long as it’s well managed. Talk to your doctor before your trip, especially if you’re flying internationally, heading to high altitudes or have recently had any health issues.

High blood pressure often doesn’t cause noticeable symptoms. However, if your blood pressure becomes dangerously high, you might notice warning signs like morning headaches, dizziness or lightheadedness, shortness of breath, blurred vision, chest pain or an irregular heartbeat. Seek medical attention if you experience any of these symptoms.

 In addition to taking your medications as prescribed (consider packing them in your carry-on rather than in your checked luggage when traveling), staying active and drinking water, your diet plays a key role in controlling hypertension. That includes choosing healthy travel snacks that support your blood pressure rather than spike it. 

Healthy travel snacks for high blood pressure

Planning ahead makes a big difference when managing your blood pressure while traveling. Try to choose snacks that are low in sodium, high in potassium and fiber and provide steady energy without a sugar crash.

Here are some healthy snacks for high blood pressure that are easy to pack and good for your heart:

Unsalted nuts

Almonds, walnuts and pistachios are rich in healthy fats and magnesium, both of which support heart health. When choosing nuts, choose unsalted or “lightly salted” varieties to avoid excess sodium. These make for a convenient, shelf-stable snack you can toss into your carry-on or glove compartment. Just remember to watch your portion size. A small handful (about one ounce) is plenty to get the benefits without going overboard on calories.

Fresh fruit

Fruits like apples, bananas, grapes and oranges are naturally low in sodium and high in potassium, which helps counteract the effects of salt in the body. Bananas, in particular, are a great travel snack due to their high potassium content and portability. Apples and oranges can be pre-sliced and stored in a small container or baggie for quick access while on the road or in the air.

Cut-up veggies and hummus

Crunchy vegetables like carrots, cucumbers and bell pepper strips make for refreshing, fiber-rich snacks. Pairing them with a few spoonfuls of hummus adds protein and healthy fat to help keep you full. To stay travel-friendly, pack your hummus and pre-cut veggies in a small cooler or insulated lunch bag if you’re going to be out for more than a couple of hours.

Low-sodium trail mix

Trail mix can be a great snack option if you make it yourself or choose a brand labeled low sodium. A heart-healthy mix might include unsalted nuts, sunflower seeds, dried fruit without added sugar, and a few dark chocolate chips. This combination provides fiber, protein and natural sweetness without spiking your blood pressure.

Whole-grain crackers with nut butter

Whole-grain crackers are a good source of fiber, and they pair well with peanut or almond butter for a satisfying snack that’s easy to transport. Look for crackers that are labeled “low in sodium,” and pack single-serve nut butter packets to keep portions under control. This combo offers a nice balance of carbohydrates, protein and healthy fat to help sustain your energy.

Low-fat or Greek yogurt

Yogurt contains calcium, which plays a role in maintaining healthy blood pressure. Low-fat or nonfat Greek yogurt is a smart pick for travelers because it’s higher in protein and usually comes in convenient single-serve containers. Choose plain or low-sugar varieties and store with an ice pack if you’re going to eat it later in the day.

Roasted chickpeas or edamame

Roasted chickpeas and edamame are crunchy, protein-packed snacks that are easy to carry and satisfying to eat. They’re also rich in fiber, which supports heart health. Look for low-sodium versions at the store, or make your own at home by seasoning with herbs and baking them until crisp.

Popcorn

Popcorn can be a surprisingly heart-healthy snack if it’s not coated in butter and salt. Air-popped popcorn seasoned with herbs or a dash of garlic powder makes a low-calorie, high-fiber option that’s great for munching on during a long drive or flight. Skip the microwave varieties that come loaded with sodium and artificial flavors. 

Hydration matters, too

Don’t forget about what you drink. Airplane cabin pressure typically has very low humidity and can lead to dehydration. Dehydration can raise your blood pressure and make travel fatigue worse. Water is your best friend. Consider carrying a refillable water bottle so you can sip throughout your journey. 

What foods to avoid with high blood pressure

Knowing which foods to avoid is just as important as choosing the right ones when it comes to managing high blood pressure. Certain foods can raise your blood pressure quickly or make it harder to control over time. Try to limit or avoid the following items, especially while traveling, when it's easier to grab convenience foods that may not support your health.

Salty foods
Salt is one of the biggest contributors to high blood pressure. Common travel snacks like chips, pretzels and salted nuts can pack a surprising amount of sodium into a small serving. Even foods that don’t taste salty, like crackers or granola bars, can contain hidden salt, so it’s important to check the label.

Processed meats
Items like deli meats, bacon, sausage and beef jerky are often high in sodium and preservatives, which contribute to elevated blood pressure. If you're looking for protein on the go, opt for grilled chicken, low-sodium tuna or plant-based options.

Sugary drinks, caffeine and alcohol
Sodas, energy drinks and sweetened coffee beverages may spike your blood sugar and blood pressure, especially when consumed in large amounts. Too much caffeine can raise blood pressure temporarily, and alcohol can interfere with medications and long-term heart health. Stick with water, herbal teas or low-sugar electrolyte drinks when you're on the move. 

5 tips for managing high blood pressure while traveling

Traveling can throw off your usual habits, but that doesn’t mean your health has to take a back seat. The following tips can help you stay on track and enjoy your travels while keeping your blood pressure in a healthy range:

1. Stick to a routine

Try to maintain your usual schedule as much as possible, especially when it comes to meals, sleep and taking medications. A steady routine helps your body stay balanced, even when your surroundings change.

2. Move when you can

Physical activity helps regulate blood pressure. During layovers or rest stops, take a short walk or stretch. Even standing up and walking the aisle on a plane can make a difference if you're on a long flight.

3. Pack a blood pressure monitor

A portable monitor allows you to keep tabs on your numbers, especially during longer trips or if you're traveling to a higher altitude. Monitoring your blood pressure gives you peace of mind and helps you spot any changes early.

4. Limit restaurant meals

Eating out often means extra salt. When you do dine out, look for menu items labeled heart-healthy, low sodium or steamed and grilled. Avoid heavily processed or fried foods and ask for dressings and sauces on the side.

5 .Watch your sodium intake

It's easy to consume too much salt while traveling, especially through snacks, fast food or pre-packaged meals. Reading nutrition labels and choosing foods marked “low sodium” can help you stay within recommended limits. 

Healthy travel with high blood pressure starts with smart snacking

Traveling with high blood pressure doesn’t mean you have to miss out on fun, flavor or convenience. The right snacks can help keep you energized, satisfied and on track with your health goals. Whether you’re flying, driving or cruising, smart snack choices are your passport to a healthier, more enjoyable trip.

Need help managing your high blood pressure before your next adventure? Take our heart health quiz or talk to a heart specialist for guidance.