If you have hypertension or are keeping an eye on your blood pressure, finding tasty snacks that won’t negatively affect it can feel nearly impossible. You want to eat things with low amounts of sodium, saturated fat, or anything else that may raise blood pressure.
But you also want to satisfy cravings for sweet or salty snacks. The good news is there are lots of blood pressure-friendly foods that can help with this conundrum.
Read on for some snack ideas that taste good and adhere to hypertension nutrition guidelines.
Strawberry and Yogurt Parfait
Let’s start with something perfect for breakfast or an afternoon pick-me-up: a strawberry yogurt parfait combines the natural sweetness of fruit with thick, protein-packed yogurt and crunchy granola.
The ingredients come together in delicious layers that look as good as they taste. Strawberries contain antioxidants and vitamin C, while yogurt offers a good dose of calcium. The granola adds some sweetness and texture.
This snack provides a nice balance of carbohydrates, protein, and fiber to keep you full and may help lower blood pressure numbers.
Air-Fryer Sweet Potato Chips
Utilizing an air fryer results in a crispy, crunch-packed version of sweet potato chips. With just a small amount of oil and salt for seasoning, you get all the savory snack satisfaction with a fraction of the fat and sodium of traditional potato chips.
Sweet potatoes deliver antioxidants, such as beta-carotene, and fiber, to support digestion and blood sugar balance, plus an array of vitamins and minerals.
Spinach and Egg Sweet Potato Toast
Here’s a savory take on avocado toast that uses vitamin C-rich sweet potato as the base rather than bread. Toppings include spinach, offering phytonutrients and fiber, plus a protein-packed fried egg. A sprinkle of hot sauce gives a spicy kick.
Together, these elements make for a balanced snack full of different flavors and textures in each bite. Plus, the produce provides antioxidants to support vascular health.
Traditional Greek Tahini Dip
Bring the flavors of the Mediterranean to your snacking game with this Greek tahini dip made from sesame seeds. Sesame seeds deliver plant-based protein and healthy fats. Their rich, nutty flavor gets boosted by the addition of olive oil, lemon, garlic, and parsley.
Kale Chips
When you want that salty crunch, reach for kale chips over potato chips. Kale serves up antioxidants such as vitamins A and C, plus K for bone health. The green also contains glucosinolates, compounds that may also boost heart health.
Baked kale chips are made by massaging the leaves with oil and seasoning them with a little salt before baking to a crisp texture. The result is reminiscent of potato chips but way more nutritious than their greasy counterpart.
Raspberry Yogurt Cereal Bowl
Sometimes you want something a bit sweet, but cereal with milk might not make the cut if you’re watching blood pressure. Enter this yogurt spin, with fresh raspberries and yogurt topped with crunchy mini shredded wheat cereal, mini chocolate chips, pumpkin seeds, and cinnamon.
The yogurt offers calcium to help regulate blood pressure and gut-friendly probiotics. Sweet, antioxidant-rich raspberries add a pop of color and flavor.
A sprinkling of mini chocolate chips contributes a touch of sweetness while pumpkin seeds provide magnesium, zinc, and plant protein. Cinnamon ties everything together with its subtle spiciness and potential to level out blood sugar.
Air-Fryer Crispy Chickpeas
For the perfect crunchy, salty snack that helps lower blood pressure and heart disease risk, turn canned chickpeas into crispy bites with an air fryer. Make sure to pat the chickpeas dry before air frying. Then, coat them with a touch of toasted sesame oil along with smoked paprika, crushed red pepper, and salt.
The air fryer gives them a wonderfully crispy texture. Chickpeas offer plant-based protein, complex carbs, and soluble fiber that supports heart health, while sesame oil contains polyunsaturated fats, which are also beneficial for cardiovascular wellness.
Peanut Butter and Banana Sprouted Grain Toast
Start your day or refuel midday with this fiber-rich snack starring peanut butter and banana slices atop a crispy slice of sprouted grain toast. The toast utilizes whole grains, making it easier to digest while preserving essential fiber and nutrients, such as magnesium, that are often lacking in the standard refined white version.
Creamy peanut butter provides plant-based protein and healthy monounsaturated fats to help lower LDL (“bad”) cholesterol and blood pressure. Bananas offer potassium, an essential mineral for fluid balance and blood pressure regulation. Their simple carbs and fiber also help sustain energy.
Banana and Walnuts
When you need something fast, grab this two-ingredient snack starring a potassium-rich banana paired with omega-3-rich walnuts. Bananas provide antioxidants such as vitamin C and dopamine as well as fiber in an easy-to-eat package.
Their potassium content makes them perfect for helping regulate blood pressure. Walnuts add protein, fiber, and magnesium for blood pressure support, along with anti-inflammatory omega-3 fatty acids.
Pistachio and Peach Toast
Ricotta cheese turns whole wheat toast into a decadent base for juicy peach slices and chopped pistachios in this beautiful, satisfying snack that comes together in just five minutes.
The part-skim ricotta cheese offers a boost of protein, calcium, and probiotic cultures that support digestive and heart health. Peaches provide fiber, vitamin C, and antioxidants called phenolic acids that may protect vascular health.
Pistachios lend protein, fiber, and antioxidants such as lutein and zeaxanthin for eye health, while the honey brings out the sweetness of the fruit and the cinnamon adds a subtle spiciness.
Manage Your Blood Pressure with Imperial Center Family Medicine
Finding snacks that align with your goals to prevent or manage hypertension doesn’t mean giving up all the foods you love. With a bit of nutrition know-how, you can enjoy sweet and savory snacks packed with blood pressure benefits.
Imperial Center Family Medicine’s team of caring medical experts is here to provide personalized nutrition advice and hypertension management strategies that work for your specific situation. Contact us today at 919-873-4437 or schedule an appointment online.