High blood pressure, or hypertension, impacts nearly half of U.S. adults. It can increase your risk of developing heart disease and can also harm your kidneys, eyes, and more.
The good news is that there are meals and snacks high in nutrients that regulate blood pressure, like magnesium, potassium, fiber, and omega-3 fats. A healthy diet is one of the best ways to support heart health and reduce heart disease risk factors, after all.
Here are 19 snacks that can help lower your blood pressure.
Hummus is a good source of magnesium and fiber. A half-cup serving provides 6.75 grams of fiber, which is 24% of the daily value (DV).
Fiber decreases blood lipid levels, supports the health of the blood vessel walls, improves insulin sensitivity, and reduces oxidative stress, all of which may reduce high blood pressure.
- How to eat it: Pair it with fresh veggies, like carrots, broccoli, and bell peppers, which are also high in fiber and other nutrients needed for blood pressure control.
Avocados are high in magnesium, which is necessary for blood pressure regulation. A 201-gram avocado contains 58.3 milligrams of magnesium, or 13.8% of the DV.
Studies show that people with low magnesium levels are more likely to have high blood pressure. Following a high magnesium diet can reduce the risk of high blood pressure.
- How to eat it: Slice or mash avocado onto a slice of bread, such as sourdough or sprouted bread, and sprinkle with salt, pepper, and chili flakes.
Tuna is also a good source of magnesium, providing 56.8 milligrams or 13.5% of the DV per 172-gram can. It’s also high in omega-3 fatty acids, which may reduce blood pressure levels by lowering inflammation and promoting the release of nitric oxide.
- How to eat it: Tuna can be enjoyed on its own, with crackers, or added to salad.
Pumpkin seeds are an excellent source of magnesium, providing 154 milligrams, or 37% of the DV, per ounce. They are also high in plant-based protein, providing 8.45 grams per ounce.
Some research shows that diets high in plant-based protein, such as vegetarian diets, are associated with lower blood pressure levels compared to animal-based diets.
- How to eat it: Pair it with dried fruit for a quick, healthy snack.
Chickpeas are full of magnesium, providing 78.7 milligrams, 19% of the DV, per cup.
Chickpeas are also high in potassium, another mineral that’s critical for regulating blood pressure levels. A cup of chickpeas contains 477 milligrams of potassium, or 10% of the DV.
- How to eat it: Enjoy them solo as a simple snack or as a heart-healthy salad topper.
Greek yogurt is a good source of calcium, which is required for muscle function, including the function of the smooth muscles in blood vessels that maintain blood pressure and flow.
A cup of Greek yogurt provides 251 milligrams of calcium, or 19.4% of the DV.
- How to eat it: Pair it with fiber-rich berries for a creamy, sweet snack.
Almonds are an easy and healthy snack option that is full of blood pressure-lowering vitamins and minerals. An ounce of almonds contains 76.5 milligrams of magnesium, or 18% of the DV.
- How to eat it: Almonds pair well with dried fruit, like dried apricots and dried cherries, which are a good source of fiber.
Chia seeds are an excellent source of blood pressure-regulating nutrients, like fiber, calcium, and magnesium.
One ounce of chia seeds contains 9.75 grams of fiber, which covers 34% of your daily fiber needs, 23% of the DV for magnesium, and 14% of the DV for calcium.
- How to eat it: Top it with other blood pressure-lowering foods, like pumpkin seeds, and fresh fruit, like berries.
Cashews are high in magnesium, with 82.8 milligrams, 20% of the DV, per ounce.
Regularly eating nuts, like cashews, may protect your heart health by lowering blood pressure and other heart disease risk factors, such as high cholesterol and high blood sugar.
- How to eat it: Enjoy them on their own or paired with other foods that may lower blood pressure, like fresh or dried fruit.
A cup of edamame contains 24% of the DV for magnesium, 29% of the DV for fiber, and 14% of the DV for potassium, all of which are essential for healthy blood pressure control.
- How to eat it: Frozen edamame can be enjoyed as a quick snack, but just be sure to go easy on the salt, as too much sodium can increase blood pressure.
Quinoa is a nutrient-dense grain that’s high in magnesium, providing 118 milligrams per cooked cup, or 28% of the DV.
Quinoa is also high in fiber, with the same serving containing 5.18 grams, or 18.5% of the DV.
- How to eat it: It makes a delicious base for easy grain salads, which can be enjoyed as a snack. Top quinoa with beans and roasted vegetables for a plant-based snack option.
Large bananas provide 8% of your daily potassium needs and also provide smaller amounts of magnesium and fiber.
Two tablespoons of peanut butter provide nearly 13% of your daily magnesium needs, making it a good option for those with high blood pressure.
- How to eat it: Smear banana rounds with natural peanut butter.
Dark chocolate provides a number of minerals that are essential for blood pressure control, like magnesium.
An ounce of dark chocolate with 70–85% cacao solids contains 64.6 milligrams of magnesium, or 15% of the DV.
- How to eat it: For a quick and sweet snack or dessert option, dip a square of dark chocolate in magnesium-rich peanut butter.
Kefir is a fermented yogurt drink that’s high in calcium, packing 316 milligrams, 24% of the DV, per cup. Kefir also provides smaller amounts of potassium and magnesium and is a source of probiotics.
Studies show that drinking kefir may reduce body weight and significantly lower systolic (the top number) blood pressure.
- How to eat it: Enjoy it on its own or use it as a base for smoothies, which can be made with other blood pressure-lowering foods, like fresh or frozen fruit.
Overnight oats are easy to prepare and high in a kind of soluble fiber called beta-glucan, which may lower heart disease risk factors like high cholesterol and blood pressure.
Oats may also help reduce body weight, which can lower blood pressure and benefit overall heart health.
- How to eat it: Top your overnight oats with fresh fruit and chopped nuts for an extra dose of nutrients.
Canned salmon is a protein-rich food that’s packed with omega-3 fats, potassium, calcium, and magnesium. A 454-gram can of salmon contains 74.3% of the DV for calcium, 31.4% of the DV for potassium, and 36.6% of the DV for magnesium.
Canned salmon is so high in minerals because it’s canned with bones, which are soft and safe to eat, and provide a source of calcium and magnesium.
- How to eat it: Enjoy it on top of magnesium-rich greens, like spinach, for a healthy snack.
Black beans are high in fiber, potassium, and magnesium. A cup of cooked black beans covers 29% of the DV for magnesium, 13% of the DV for potassium, and over half of your daily fiber needs.
- How to eat it: Mix black beans with chopped tomatoes, cucumbers, onions, and olive oil for a fiber-rich snack.
Sipping on whey protein-based smoothies may reduce high blood pressure, blood sugar, and blood lipid levels.
Whey protein may also help you lose body fat, which can reduce high blood pressure.
- How to eat it: Whip up a quick whey protein and berry smoothie to curb hunger between meals.
Lentils are among the healthiest foods you can eat and are high in several nutrients like magnesium, potassium, and fiber.
A cup of lentils covers over half of your daily fiber needs and over 15% of your daily magnesium and potassium needs.
- How to eat it: Make lentil soup. It’s a perfect heart-healthy snack because it’s easy to make, can be prepared in bulk, and stored in the fridge.
In addition to following a healthy diet rich in nutrient-dense foods, there are other ways to lower your blood pressure and support heart health.
- Quit smoking: Smoking damages blood vessels, negatively impacting circulation and increasing your risk of high blood pressure and heart disease.
- Increase physical activity: Exercise improves high blood pressure levels and can help keep your heart healthy and strong.
- Lose weight: Being overweight or obese can negatively increase heart disease risk factors, like high blood pressure and high blood lipid levels.
- Reduce stress: Research shows that stress can significantly impact blood pressure. Finding ways to manage your stress, such as yoga and meditation, may help.
Some people with high blood pressure may benefit from dietary supplements, like magnesium and omega-3s.
Talk to your healthcare provider if you’re interested in supplements that may help lower your blood pressure.
Having high blood pressure can significantly increase your risk of heart disease.
Fortunately, dietary changes, such as snacking on heart-healthy foods like beans, nuts, seeds, fish, and fruit, can help you manage your blood pressure levels.
