High blood pressure (hypertension) is a condition where the force applied by your blood on the walls of your arteries is consistently too high. According to the American Heart Association (AHA), you have hypertension if your blood pressure is persistently higher than 130/80 millimeters of mercury (mmHg).
Hypertension is considered a silent condition because you can have it without having any symptoms. Actually, almost a half of all hypertensive adults worldwide do not know that they have the condition. When hypertension is not managed, it can cause serious health concerns like stroke, kidney disease, and heart disease.
Managing hypertension often feels like a balancing act, especially when it comes to choosing the right foods. While homemade snacks are ideal, busy schedules don’t always allow for hours in the kitchen. That’s where store-bought snacks can come in handy.
What makes a snack hypertension-friendly?
The DASH (Dietary Approaches to Stop Hypertension) diet is recommended for preventing and managing hypertension. This diet can help reduce your blood pressure, and you may not even need to take blood pressure-lowering drugs if you combine it with regular exercise, weight loss, and reduced or no alcohol intake.
The DASH diet focuses on the consumption of fruits, vegetables, low-fat dairy products, lean meats, nuts, seeds, and legumes. It also supports reduced consumption of added sugars and limiting daily salt (sodium) intake to a maximum of 2,300 mg per day. If you have hypertension, you need to aim for no more than 1,500 mg of sodium daily.
While most store-bought snacks are high in sodium, added sugars, trans fats, and saturated fats, DASH-based snacks are low in these nutrients but rich in potassium, calcium, magnesium, protein, and fiber.
12 hypertension-friendly snacks you can buy at your local store
Whether you’re looking for something to curb midday cravings, or a quick bite on the go, the key is knowing what to pick. By focusing on snacks that are low in sodium, rich in potassium, and full of nutrients that support blood pressure, you can enjoy the convenience of store-bought foods without compromising your health.
Here are 12 options that may be just right for you:
Unsalted walnuts
Walnuts contain magnesium, potassium, and calcium, minerals known to support healthy blood pressure levels. They are also packed with omega-3 fatty acids, fiber, and antioxidants. So, eating them helps to reduce inflammation and improves heart health.
You can enjoy walnuts on their own, mix them into low-fat yogurt, or pair them with fresh fruit for a balanced treat.
Whole grain crackers
Whole grain crackers are rich in fiber, potassium, and magnesium. Not only do they help you feel full longer, but also help control your blood pressure.
You can choose to pair the crackers with potassium-rich dips that support overall heart health, such as low-sodium hummus and guacamole. You can also have them with reduced-fat yogurt.
Fruit and nut bars
Fruit and nut bars can be a portable and healthy source of energy. The dried fruits contained in them are a source of fiber and potassium, while the nuts are a good source of magnesium, calcium and healthy fats. These contained nutrients are good for regulating blood pressure and maintaining overall health.
Many of these bars might be a rich source of healthy nutrients but can also pack a lot of sugars. Look for a bar with minimal added sugars.
Low-fat or fat-free Greek yogurt
Low-fat or fat-free Greek yogurt is rich in calcium and probiotics. So not only does it help you lower blood pressure, but also contributes to a healthy gut. This creamy, protein-rich snack also keeps you full longer, so you stay on track with your calorie targets without needing to reach for other snacks.
Opt for plain, unsweetened varieties to avoid added sugars. For some bit of flavor, you can add a handful of fresh berries or a drizzle of honey to one cup of plain yogurt.
Raw veggies with low-sodium dips
Crunchy vegetables like carrots, celery, and bell peppers are nutrient dense and naturally low in sodium and calories. They are high in potassium, fiber, vitamins, and antioxidants. So they not only help to lower blood pressure, but may also reduce your cancer risk and lower your blood levels of bad cholesterol.
Pairing they with a low-sodium dips (like guacamole) adds flavor and healthy fats without compromising their health benefits. Enjoy 1 cup of sliced veggies with 2–3 tablespoons of dip for a balanced snack.
Dark chocolate
When consumed in moderation, dark chocolate can be a heart-healthy snack. It’s rich in flavonoids, a group of substances that can improve blood flow, support healthy blood pressure, and reduce DNA damage.
You need to choose dark chocolate with minimal added sugars and a cocoa content of at least 70%. Because dark chocolate is calorie dense, aim to consume 1-2 small squares per day to enjoy its benefits without excess calories.
Edamame or Roasted chickpeas
Edamame and roasted chickpeas are crunchy snacks that’s are naturally rich in plant-based protein, fiber, magnesium, and potassium. They boost heart health and help to maintain steady blood pressure levels.
Look for low-sodium (unsalted) varieties to avoid excess salt. Enjoy 1 cup of steamed edamame or a handful of roasted chickpeas as a satisfying snack.
Fresh fruits
Fresh fruits like berries, apples, mangoes, oranges, and melons are hydrating snacks good for all people with hypertension. They are rich in fiber, potassium, vitamins, and antioxidants. In addition to keeping your blood pressure low, they reduce your bad cholesterol and their fiber supports regular bowel movements.
Fresh fruits are versatile and can be enjoyed as part of a smoothie. Have 1 cup of mixed berries, or pair a medium apple or orange with a small handful of nuts for a wholesome snack.
Brown rice cakes with avocado or nut butter
Brown rice cakes are a low-calorie, crunchy base that can be topped with nutrient-rich options like nut butter or avocado for added flavor. Avocados provide healthy fats and potassium, while nut butter offers protein and magnesium to help regulate blood pressure.
Top 1-2 rice cakes with 2 tablespoons of mashed avocado or nut butter. Choose unsalted rice cakes to keep sodium levels in check.
Unsalted popcorn
Unsalted, no butter popcorn is a healthy whole grain snack that’s low in calories and high in fiber. It is a hypertension- and diabetes-friendly snack that also decreases the risk of cardiovascular disease.
You can have 2–3 cups of air popped popcorn seasoned with herbs and a sprinkle of nutritional yeast for flavor.
Unsalted or lightly salted beet chips
Beet chips are a crunchy, nutrient rich alternative to traditional potato chips. Beet chips are high in dietary nitrates, which promote widening of blood vessels (vasodilation). This eases blood flow and reduces blood pressure. The blood pressure lowering effect is supported by the high fiber and potassium content in beets.
You can also pair beet chips with hummus or guacamole for added flavor and nutrients. To ensure that you make a healthy choice, check the nutrition facts labels for minimal added salt and oils.
Low-sodium cottage cheese
Cottage cheese is a creamy snack that can be enjoyed on its own or paired with fruits, nuts, or vegetables. It is high in protein and calcium, 2 nutrients that aid in achieving a healthy blood pressure.
Enjoy 1/2 cup of low-sodium cottage cheese with a handful of fresh berries, unsalted nuts, or sliced cucumber. Choose fat-free or low-fat varieties of cottage cheese.
Takeaway
Snacking doesn’t have to be a challenge for people with hypertension. By picking heart-healthy options like unsalted nuts, fresh fruits, beet chips, or low-sodium cottage cheese, you can enjoy flavorful and convenient snacks without compromising your health. The key is focusing on low-sodium, nutrient-rich options that support better blood pressure management, such as those high in potassium, fiber, and healthy fats.
Reading labels carefully and prioritizing whole, minimally processed snacks is essential.
Building healthy snacking habits is just as important as selecting the right foods. Practice portion control to avoid overeating, and plan your snacks ahead of time to reduce reliance on unhealthy options. Incorporating variety keeps things interesting and ensures you get a wide range of nutrients.
With these tips and snack ideas, managing hypertension becomes more manageable and enjoyable. Small, consistent choices like these can make a big difference in your journey toward better heart health.
