There are certain foods that complement each other nutritionally. For instance, pairing turmeric with black pepper helps the body absorb this powerful anti-inflammatory spice more effectively. Similarly, collagen found in animal products and seafood is absorbed better when eaten alongside vitamin C-rich foods like bell peppers or citrus fruits.However, the opposite is also true: some food combinations can be outright harmful. One such pairing can be especially risky if you have high blood pressure.According to the Centers for Disease Control and Prevention, high blood pressure was a primary or contributing factor in over 664,000 deaths in the U.S. in 2023. What’s even more concerning is that about half of American adults have high blood pressure.So, which common food pairing should be avoided if you have high blood pressure? Keep reading to find out, along with expert-backed tips on healthier alternatives when cravings strike.Common Food Pairing That’s Bad for Your HeartIf high blood pressure is a concern, it may be time to rethink a regular breakfast of bacon and cheese. Cardiologists told PARADE that this combination can be harmful to heart health when consumed often. “Bacon and cheese are comfort foods for many, yet regular consumption can work against heart health, especially for those with high blood pressure,” explains Dr. Martin Scott Dawson, MD, FACC, a cardiologist with Cooper and Inspira Cardiac Care.Experts emphasize that bacon, in particular, is a food to limit to protect cardiovascular health. It’s high in both sodium and saturated fat. “Too much sodium draws water into the bloodstream, increasing blood volume and forcing the heart to work harder. Over time, this can make blood pressure harder to manage and damage blood vessels. Saturated fat in bacon also raises LDL cholesterol, adding to heart risk,” Dr. Dawson adds.Dr. Karishma Patwa, MD, a cardiologist at Manhattan Cardiology and contributor to LabFinder, echoes these concerns. Cheese, while containing beneficial nutrients like calcium, is also high in saturated fat and sodium. When paired with bacon, the negative effects are amplified. Dr. Dawson notes that cheese in moderation can fit into a balanced diet, but together with bacon, it creates a particularly high-sodium, high-fat meal.Blood Pressure And DietAccording to Medline Plus, managing high blood pressure involves a diet rich in fruits, vegetables, and whole grains, while cutting back on high-sodium, processed, and sugary foods. Key strategies include lowering salt intake, adding potassium-rich foods like bananas and leafy greens, and opting for lean proteins instead of fatty meats. Staying hydrated and moderating alcohol and caffeine are also recommended.Alternatives For Bacon and CheeseFor those who love bacon and cheese, it may be unwelcome news that eating this combo regularly can raise blood pressure. If a bacon, egg, and cheese sandwich is a favorite breakfast, are there healthier ways to enjoy it?Dr. Patwa suggests using egg whites, low-fat cheese, and turkey bacon as a heart-friendly alternative. “These choices reduce saturated fat and sodium without sacrificing flavor,” she says.Another savory option is a breakfast sandwich made with scrambled or poached eggs, avocado, spinach or arugula, tomato, and whole-grain bread, which Dr. Dawson recommends. “This provides healthy fats, protein, fiber, and potassium. It supports blood pressure, helps lower LDL cholesterol, and still offers a filling, satisfying meal,” he explains.For a more plant-based approach, Dr. Dawson suggests scrambling tofu with turmeric and black pepper.Dr. Dawson emphasizes that consistency matters most when managing high blood pressure. “Meals should be enjoyable, not restrictive. Long-term success comes from regular habits rather than perfection. Choosing foods that reduce sodium, increase fiber, and favor healthy fats strengthens heart health over time. Occasional bacon or cheese is fine if portioned thoughtfully. The key is building daily routines around heart-friendly choices while still enjoying the foods you love,” he says.With this in mind, reserve bacon and cheese for special occasions and opt for plant-forward breakfasts most days. This not only supports heart health but also makes indulgent meals feel more special.
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