7 Common Foods That Could Influence Cortisol and Blood Pressure: Processed Cheese and More

What you eat on a regular basis can have a bigger effect on your hormones and heart health than you may think. Some familiar snacks and breakfast favorites may look harmless, but ingredients such as too much sodium, refined carbohydrates, added sugars, and unhealthy fats can contribute to blood pressure concerns and metabolic stress when they are eaten often.

Some foods may also indirectly affect cortisol, the body’s main stress hormone, especially when they cause blood sugar swings. Health and nutrition experts say a few everyday grocery staples may be worth cutting back on if you want to support healthier cortisol levels and keep blood pressure in a healthy range.

From seemingly simple breakfast choices to easy snacks and sandwich fillings, here are seven foods experts suggest watching closely.

1. Buttered Popcorn

Popcorn is often praised as a filling, low-calorie, and fiber-rich snack that can fit into a weight-loss plan. But what you add to it, especially butter, can greatly change its nutritional value.

“Whether you're snacking at the movies or you're pulling it fresh from the microwave, buttered popcorn has more cons than pros,” says registered dietitian Destini Moody, RD, CSSD, LD at Live it Up. “Typically, air-popped popcorn is a great, low-calorie snack that's full of fiber. However, once you add the buttery compounds, you end up with a snack that is full of saturated fat and sodium, both of which can raise cortisol in excess amounts.”

2. Bagels

Bagels are one of the most popular breakfast foods, but they are also among the less nutritious choices. Along with refined carbs, registered dietitian Jesse Feder says they can also be unexpectedly high in sodium, which makes them a weaker option for heart health.

“Bagels may seem like a safe bet when it comes to your blood pressure but they are usually quite high in sodium,” he says. “One bagel can set you back 400-800mg of sodium depending on the type and size. This can contribute to increases in blood pressure which can damage your blood vessels over time and lead to heart disease.”

3. Processed Cheese

Processed cheese is a convenient topping for sandwiches, burgers, and quick snacks, but it can also contain high levels of sodium and saturated fat. Too much sodium may raise blood pressure, while diets heavy in saturated fat can hurt cardiovascular health. If you are trying to maintain healthy blood pressure, relying on processed cheese frequently may not be the best option. Reading nutrition labels and choosing lower-sodium alternatives can help you make a more heart-friendly choice.

4. 'Diet' Or 'High Protein' Cereals

Cereal is a popular breakfast food and an easy choice for busy mornings, especially for people who need something quick before heading out the door. Many products are marketed as “diet” cereals or high-protein options, but not all of them are as healthy as they sound.

“Reaching for a quick bowl of well-marketed cereal between meals seems wise, at least that's what the afternoon commercials would like you to think,” says Moody. “However, most cereals that are marketed as low-calorie are also low in fiber. This means a higher glycemic index, which means a spike in your blood sugar, which, in turn, leads to a spike in cortisol.”

5. Granola Bars

Granola bars are a classic example of something that seems healthy but can contain less desirable ingredients. Many store-bought versions are loaded with refined sugar, so some people prefer making them at home or choosing bars with a short list of natural ingredients.

“The sum of a granola bar's parts sounds nice: nuts, oats, seeds, honey,” says Moody. “All of the buzzwords of superfoods. However, these bars also tend to contain a lot of added and refined sugar, which can raise cortisol if you include granola bars as part of your daily routine.”

6. Sugary Coffee Drinks

Your flavored latte or iced coffee may feel like a harmless daily boost, but many specialty coffee drinks contain more added sugar than you might expect. Drinking sugary beverages often can trigger blood sugar spikes and crashes, which may increase physical stress. Over time, too much added sugar can also contribute to weight gain and metabolic issues that may hurt cardiovascular health. Choosing unsweetened coffee, limiting flavored syrups, and paying attention to added sugar can make your caffeine habit healthier.

7. Deli Meat

Ham, roast beef, and bologna are common deli meats that many people keep in the refrigerator for sandwiches. Even though they are convenient, eating them regularly can take a serious toll on health. Dr. Bargout says they are among the worst choices when it comes to blood pressure and heart health.

Nutritionist Susan Schachter, co-founder of 120/Life, says, “Processed meats, such as bacon, sausage, and deli meats, are high in sodium, unhealthy fats, and preservatives. They can contribute to weight gain, high cholesterol levels, and hypertension.”