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Key Takeaways
- Try low-fat, low-sugar Greek yogurt with unsalted walnuts and fresh or frozen berries.
- Choose snacks low in sodium and high in fruits, vegetables, low-fat dairy, lean protein, whole grains, or beans.
- Include protein and fiber in snacks to help control hunger.
If you have high blood pressure, finding a snack that’s both satisfying and helps maintain healthy blood pressure levels can be tough. So we asked Anna Maria Merz, RD, a registered dietitian at The Ohio State University Wexner Medical Center, for her go-to pick-me-up.
*This interview has been edited and condensed for length and clarity.
Q: If I have high blood pressure, is there a good snack to help satisfy my hunger while also helping to lower my blood pressure?
Merz: One example of a healthy snack for blood pressure would be half a cup of low-fat, low-sugar Greek yogurt with a quarter cup of unsalted walnuts and a quarter cup of berries or another kind of fresh fruit. This snack includes many foods considered good choices for lowering blood pressure.
The Greek yogurt provides low-fat dairy, calcium, protein, and probiotics. Unsalted walnuts are low in sodium and provide many vitamins, including:
- Vitamin E
- B-complex vitamins
- Vitamin C
- Vitamin A
They are also rich in omega-3 fatty acids, which support heart health. Nuts are also a good source of protein and fiber. Berries are rich in antioxidants and many vitamins and minerals, all of which contribute to heart health, including:
- Vitamin C
- Vitamin K
- Vitamin A
- Folate
- Potassium
While fresh berries can be expensive, frozen varieties offer a more affordable option with all the same nutrients. A yogurt bowl with nuts and fruit can be eaten on its own as a snack or as part of a larger meal. It’s an excellent, balanced snack that would fit into most dietary patterns.
Q: What else should I look for in a snack?
As a rule of thumb, dietary choices that can help lower blood pressure should be low in sodium and high in:
- Vegetables
- Fruits
- Low-fat dairy
- Lean proteins like chicken and fish
- Whole grains
- Legumes
It is best to include a fiber and protein source in all snacks and meals to provide important nutrients, sufficient energy, and to help control appetite. Generally, snacks that fall into these categories are healthy for most people, not just those with high blood pressure, unless, of course, you have some kind of allergy or intolerance.
Q: Can you give some other specific examples?
Other examples of healthy snacks to help lower blood pressure include:
- 1 slice of whole wheat toast with avocado slices
- one-half cup of oats made with water or low-fat (skim or 1%) milk and berries
- 1 to 2 mini whole wheat bagels with 1 tablespoon of peanut butter or any nut butter (check the label and ingredient list and choose versions without salt added)
- Unsalted tortilla chips with homemade salsa
- Low-fat cheese with less than 150 mg of sodium per serving
- Fresh fruit
- Raw veggies with hummus