• Eating snacks rich in magnesium, potassium, calcium, and fiber can help lower blood pressure and support heart health.
• Magnesium and potassium help relax blood vessels and reduce sodium’s effects in the body.
• Balanced snack combinations using these nutrients can keep you full while promoting healthy blood pressure levels.

One of the best ways to manage high blood pressure (hypertension) is to follow an eating pattern high in nutrients like magnesium, fiber, calcium, and potassium, while reducing your intake of sodium. Fortunately, there are many snacks that can help keep you satiated between meals while keeping your blood pressure in check. Here’s how to build the best snacks to lower blood pressure, plus heart-healthy snack combos you’ll want to reach for again and again. 

1. Snack Foods High in Magnesium

Magnesium stimulates the production of nitric oxide, a molecule that relaxes blood vessels and increases blood flow, helping to maintain normal blood pressure. 

Studies show that following a high-magnesium diet is an effective way to both reduce the risk of developing hypertension and lower blood pressure in people with existing hypertension.

Here are some of the best sources of magnesium: 

• Spinach: 157 milligrams (mg), 37% of the Daily Value (DV)
• Avocados: 58.3 mg per 201-gram avocaodo , 14% of the DV
• Pumpkin seeds: 154 mg per ounce, 37% of the DV
• Hemp seeds: 210 mg, 50% of the DV
• Chickpeas: 78.7 milligrams per cup, 19% of the DV 
• Edamame: 99.2 mg per cup, 24% of the DV
• Chia seeds: 95 mg per ounce, 23% of the DV
• Cashews: 82.8 mg per ounce, 20% of the DV

2. Snack Foods High in Potassium

Potassium regulates blood pressure by relaxing blood vessels and promoting sodium excretion in the urine. Increasing your potassium intake can help lower blood pressure and protect heart health, especially for people with hypertension who are at high risk of heart disease.

The following foods are good sources of potassium: 

• Dried apricots: 1,510 mg per cup, 32% of the DV
• Baked potato, with skin: 941 mg per medium potato, or 20% of the DV
• Avocado: 975 mg per 201-gram avocado, 20% of the DV
• Salmon: 544 mg per ½ fillet, 11.5% of the DV
• White beans: 1,190 mg per cup canned, 25% of the DV
• Edamame: 675 mg per cup cooked, 14% of the DV

3. Snack Foods High in Calcium

Calcium is a mineral that’s needed for the function of the smooth muscles in blood vessels that maintain your blood pressure and blood flow. 

Not getting enough calcium in your diet can increase your risk for developing high blood pressure and heart disease.

These foods are amongst the richest sources of calcium you can eat:

• Yogurt: 415 mg per 8 ounces, 32% of the DV
• Sardines, canned with bones: 325mg per 3-ounce serving, 25% of the DV 
• Milk, nonfat: 299mg per cup, 23% of the DV
• Kefir: 316 mg per cup, 24% of the DV
• Spinach, boiled: 246 mg per cup, 18% of the DV
• Salmon, canned with bones: 181 mg per 3-ounce serving, 14% of the DV
• Cottage cheese: 251 mg per cup, 19.4% of the DV

4. Snack Foods High in Fiber

Fiber is one of the best nutrients you can eat for a healthy heart. Fiber helps support healthy blood pressure levels by decreasing blood lipid levels, maintaining the health of the blood vessel walls, reducing oxidative stress, and improving insulin sensitivity.

Add these foods to your diet for a boost of fiber: 

• Dried figs: 14.6 grams per cup, 52.1% of the DV
• Avocados: 13.5 grams per 201-gram avocado, 48% of the DV
• Raspberries: 8 grams per cup, 28.5% of the DV
• Chia seeds: 9.75 grams per ounce or 34.82% of the DV
• Cacao nibs: 8 grams per ounce, 28.57% of the DV
• Artichoke Hearts: 9.69 grams per cup, 34.6% of the DV
• Pears: 7.1 grams per large 230-gram fruit or 25.3% of the DV

Blood Pressure-Friendly Snack Combinations 

Now that you know which foods contain the most important nutrients for heart health, you can build nutritious and filling snacks that support healthy blood pressure levels.

These delicious snack combinations are rich in magnesium, potassium, calcium, and fiber and are excellent options if you’re watching your blood pressure. 

• Dried apricots and pumpkin seeds: This filling combination is high in potassium and magnesium. Plus, it’s portable and shelf-stable.
• Chia pudding, raspberries, and cacao nibs: Chia pudding is an excellent source of magnesium and fiber and can be topped with other blood pressure-friendly ingredients, like cacao nibs and berries.
• Roasted chickpeas: High in protein, fiber, magnesium, and potassium, roasted chickpeas are one of the most heart-healthy snacks you can eat.  
• Greek yogurt, berries, and hemp seeds: Rich in calcium, Greek yogurt is the perfect base for fiber and mineral-rich hemp seeds and berries. 
• Kefir, avocado, and frozen berries: A smoothie made with kefir, frozen berries, and avocado chunks is a creamy, naturally sweet drink that makes a perfect snack. 
• Eggs, spinach, and cottage cheese: Egg muffins made with eggs, cottage cheese, and spinach are a high-protein snack that will keep you full for hours.  
• Avocado, whole-grain toast, and salmon: Avocados are among the best foods for blood pressure regulation. Top whole grain toast with smashed avocado and canned salmon for a flavorful snack. 

Source link

Kristina Dawson