Dietitian Shares the Best Snack to Lower Blood Pressure

If you have high blood pressure, it can be difficult to find a snack that is both satisfying and helps maintain healthy blood pressure. So we asked Anna Maria Merz, RD, a registered dietitian at The Ohio State University Wexner Medical Center, for her go-to appointment.

*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 helping to lower my blood pressure?

Merz: An example of a healthy snack for blood pressure would be a half cup of low-fat, low-sugar Greek yogurt with a quarter cup of unsalted nuts and a quarter cup of berries or another type of fresh fruit. This snack includes many foods considered good choices for lowering blood pressure.

Greek yogurt provides low-fat dairy, calcium, protein and probiotics. Unsalted nuts 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

Although fresh berries can be expensive, frozen varieties offer a more affordable option with the same nutrients. A bowl of yogurt with nuts and fruit can be eaten alone as a snack or as part of a larger meal. It’s a great balanced snack that fits most diets.

Q: What else should I look for in a snack?

Generally, food choices that can help lower blood pressure should be low in sodium and high in:

• Vegetables
• Fruits
• Low-fat dairy products
• Lean proteins like chicken and fish
• Whole grains
• Legumes

It is best to include a source of fiber and protein in all snacks and meals to provide important nutrients, sufficient energy and to help control appetite. In general, snacks falling into these categories are healthy for most people, not just those with high blood pressure, unless, of course, you have some sort of allergy or intolerance.

Q: Can you give other specific examples?

Other examples of healthy snacks to help lower blood pressure include:

• 1 slice of whole wheat toast with avocado slices
• half a cup of oatmeal made with water or low-fat milk (skim or 1%) and berries
• 1 to 2 mini whole-wheat bagels with 1 tablespoon peanut butter or any nut butter (check the label and ingredient list and choose versions without added salt)
• Unsalted Tortilla Chips with Homemade Salsa
• Low-fat cheese with less than 150 mg of sodium per serving
• Fresh fruit
• Crudités with hummus