4 Dietitians Share the Best Snacks to Lower Blood Pressure

Smart snacking can help maintain healthy blood pressure. Dietitians share the best foods for heart health and why they work.

1. Cottage cheese with oranges and walnuts

“One of my favorite heart-healthy snacks that helps lower blood pressure is a combination of oranges, low-sodium cottage cheese, and pistachios.

• Oranges provide potassium, which helps balance sodium levels.
• Cottage cheese contains calcium, which plays a key role in regulating blood pressure.
• Pistachios are a source of potassium, magnesium and healthy fats, nutrients that can help support vascular health.

The ingredients in this nutrient-rich snack contain vitamin C, protein, and antioxidants. This snack is easy to make: layer cottage cheese with orange slices and sprinkle pistachios on top for a quick, balanced, heart-healthy treat. —Lauren Manaker, MS, RDN, based in Charleston, South Carolina

2. Banana ice cream

“Bananas are a staple snack in our household. One banana contains approximately 34 milligrams (mg) of magnesium and 451 mg of potassium, two nutrients that support healthy blood pressure. Bananas also contain beneficial plant compounds, fiber, and natural starches that feed healthy gut bacteria and support digestion.

In the warmer months, we make banana “ice cream” by blending frozen bananas and soaked chia seeds until a creamy consistency for a naturally sweet dessert. For variety, we sometimes mix in a portion of unsweetened, undutch cocoa powder for an extra boost of antioxidants, then add a small drizzle of local honey to balance its natural bitterness. A pinch of Ceylon cinnamon also adds warmth and flavor. —Regina Windsor, MPH, RDN, based in Colorado

3. Air-popped popcorn

“My favorite heart-healthy snack is popcorn. But not the popcorn you buy at the store or movie theater, which is full of salt and butter and is actually bad for your vessels, raising your cholesterol and blood pressure. The popcorn my family and I eat is the kind made at home from popcorn kernels.

Popcorn kernels are a whole grain rich in fiber, which helps you feel fuller longer, lowers your cholesterol levels, and improves your cardiovascular and digestive health. I like to add a little melted clarified butter to my popcorn for added flavor. You can also pop your grains with a spoonful of olive oil for a healthier alternative.

When making popcorn at home, you can control the amount of salt you add. Instead, you can add flavor by sprinkling the popcorn with a mixture of Italian herbs and parmesan, or adding a pinch of cinnamon or nutmeg. If you want to make it spicy, add ground chili peppers and dehydrated lime juice. —Sandra Arévalo, MPH, RDN, based in Nyack, NY

4. Greek Yogurt with Berries and Nuts

“One of my favorite snacks to help manage blood pressure is Greek yogurt topped with chopped berries and nuts. The berries are rich in anthocyanins and other antioxidants, while Greek yogurt provides essential minerals that help regulate blood pressure. Topping it with chopped nuts adds a satisfying crunch as well as omega-3 fatty acids, which support heart health.”

I often play with yogurt toppings to create different flavor profiles, including raspberries with dark chocolate chips, banana slices and cinnamon, or toasted sesame seeds with a drizzle of honey. » — Allison Herries, MS, RDN, based in Metuchen, NJ.