What Happens to Your Blood Pressure When You Eat Pickles Every Day

Pickles are a popular snack made from cucumbers preserved in a salty water or vinegar solution. While they have many potential health benefits, pickles are rich in sodium, which can raise your blood pressure. 

1. Your Blood Pressure Will Rise

Eating pickles regularly may increase your blood pressure. A study found that the more pickles a person eats, the higher their blood pressure tends to be. 

Sodium-rich foods like pickles raise blood pressure because of their effects on the body’s fluid balance. When you consume a large amount of sodium, your body retains water to dilute the sodium. This increases the amount of fluid in the blood vessels, raising blood pressure. 

Most healthy adults should aim for less than 2,300 mg of sodium per day, with some experts recommending an ideal target of no more than 1,500 mg per day for optimal heart health. One pickle spear has about 326 mg of sodium. 

2. Your Risk of Obesity Will Increase

Eating a diet rich in salty foods, such as pickles, may raise your blood pressure and your risk of obesity. Research indicates that consuming a high-sodium diet is associated with a higher body mass index (BMI) in both adults and children. 

Obesity is a known risk factor for high blood pressure (hypertension). Having a BMI that is classified as obese puts you at risk of hypertension and certain complications, including heart attack and stroke. To reduce your risk of obesity and hypertension, limit the amount of salt in your diet. 

3. Your Heart Disease Risk Will Increase

Eating a high-sodium diet raises the risk of heart disease. Because pickles are high in sodium, eating them daily can increase the risk of high blood pressure and heart disease.

When your blood pressure is chronically high, the increased pressure can cause the blood vessels to stretch. This can lead to injury and contribute to the build-up of plaque. When blood vessels are blocked with plaque, it can lead to a heart attack or stroke. 

High blood pressure is a serious condition because it raises the risk of severe complications. However, many people with hypertension have no symptoms. Maintaining a healthy blood pressure is critical through a balanced diet, regular exercise, and, if necessary, medication. 

4. Your Risk of Stroke May Increase

When a high-sodium diet causes hypertension, the risk of stroke increases. A stroke occurs when the blood supply to the brain is partially or fully blocked. Most people who have had a stroke have hypertension. 

Stroke is a leading cause of death and disability in the United States. Maintaining a healthy blood pressure is a proven way to reduce your risk of stroke.

If you are at risk of hypertension, consider limiting or avoiding pickles in your diet. Consult with your healthcare provider for personalized nutrition guidance to support your heart and brain health. Meeting with a nutritionist or dietitian may be helpful. 

Pickle Nutrition Facts

Although there are various types of pickles to choose from, one dill or kosher dill pickle spear contains:

• Calories: 5.7
• Water: 38 grams (g)
• Fat: 0.17 g
• Protein: 0.19 g
• Fiber: 0.4 g
• Sugars: 0.5 g
• Sodium: 326 milligrams (mg)
• Calcium: 21.8 mg
• Magnesium: 2.8 mg

How to Lower Sodium in Your Diet

Most people in the United States consume more sodium than the recommended daily amount. Studies show that cutting back by 1,000 mg daily can significantly lower blood pressure and reduce the risk of heart disease.

In fact, reducing dietary sodium may be as effective as antihypertensive medication in lowering blood pressure. 

To reduce the sodium in your diet, consider cutting back on pickles and other salty foods, including:

• Fast food 
• Packaged foods, including crackers, chips, and sauces
• Processed meat
• Canned soup and vegetables