10 better-for-blood pressure crunchy snacks

 Preheat your air fryer to 350°F. Thinly slice a medium sweet potato. Rinse the slices in cold water. Spray the sweet potato slices with a little bit of olive oil. Lay the slices out in a single layer and cook for around 10 minutes or until crispy.

Nutrition

Per serving

Calories: 108 | total fat: 1 g | saturated fat: 0 g | sodium: 41 mg | cholesterol: 0 mg | total carbs: 24 g | fiber: 4 g | sugars: 7 g | protein: 2 g | potassium: 542 mg

Roasted chickpeas

Makes 3 servings.

Preheat oven to 350°F. In a colander, rinse and drain a 15-oz can of low-sodium chickpeas. Dry the chickpeas with a few paper towels. Toss with 2 tsps of olive oil, 1 tsp of smoked paprika and 1 tsp garlic powder. Spread on baking sheet and bake for around 40 minutes, tossing every 10 or 15 minutes. Serve immediately.

Nutrition

Per serving

Calories: 112 | total fat: 4 g | saturated fat: 1 g | sodium: 147 mg; | cholesterol: 0 mg | total carbs: 16 g | fiber: 0 g | sugars: 4 g | protein: 4 g | potassium: 27 mg

Red bell pepper with everything bagel avocado mash

Makes 2 servings.

Remove stem and seeds from 1 red bell pepper; slice each half 4 times into thick strips. Halve a ripe avocado and remove pit. In the skin, mash each avocado half with a fork; add a drizzle of lemon juice. Sprinkle each side with ½ tsp everything bagel spice blend. To eat, scoop avocado mixture up with pepper strips.

Nutrition

Per serving

Calories: 164 | total fat: 14 g | saturated fat: 2 g |sodium: 484 mg | cholesterol:0 mg | total carbs: 12 g | fiber: 7 g | sugars: 3 g | protein: 2 g | potassium: 552 mg

Chili-lime jicama

Peel and cut half of a medium jicama into sticks. Toss with 1 tsp lime juice and ¼ tsp chili powder.

Nutrition

Per serving

Calories: 128 | total fat: 0 g | saturated fat: 0 g | sodium: 20 mg | cholesterol: 0 mg | total carbs: 29 g | fiber: 16 g | sugars: 6 g | protein: 2 g | potassium: 508 mg

Carrot sticks with lemon hummus

Dip 10 carrot sticks into 2 Tbsps of store-bought lemon hummus.

Nutrition

Per serving

Calories: 115 | total fat: 6 g | saturated fat: 0 g | sodium: 228 mg | cholesterol: 0 mg | total carbs: 12 g | fiber: 4 g | sugars: 5 g | protein: 3 g | potassium: 237 mg

Celery sticks with tzatziki

Cut 3 celery ribs into thirds for long, dippable sticks. Mix ½ cup of nonfat plain Greek yogurt with ¼ cup shredded cucumber, 1 chopped garlic clove and any herbs like dill or mint to taste.

Nutrition

Per serving

Calories: 139 | total fat: 0 g | saturated fat: 0 g | sodium: 101 mg | cholesterol: 0 mg | total carbs: 11 g | fiber: 0 g | sugars: 8 g | protein: 24 g | potassium: 381 mg

“Cheesy” popcorn

Spray 2 cups of air-popped popcorn with a bit of olive oil and toss with 1 tablespoon nutritional yeast seasoning. It adds a bit of cheesy flavor.

Nutrition

Per serving

Calories: 206 | total fat: 2 g | saturated fat: 0 g | sodium: 4 mg | cholesterol: 0 mg | total carbs: 39 g | fiber: 8 g | sugars: 0 g | protein: 9 g | potassium: 158 mg

Homemade salsa with cucumber dippers

Makes 2 servings.

In a bowl, combine 3 plum tomatoes, diced; ½ small red onion, diced; ½ small jalapeño, seeds removed and diced; ¼ cup chopped cilantro; 2 Tbsps lime juice and 2 garlic cloves, minced. Mix and serve with 1 medium cucumber, sliced into rounds.

Nutrition

Per serving

Calories: 81 | total fat: 1 g | saturated fat: 0 g | sodium: 29 mg | cholesterol: 0 mg | total carbs: 19 g | fiber: 3 g | sugars: 11 g | protein: 4 g | potassium: 666 mg

Dry roasted edamame

A ⅓ cup serving of this snack food is perfect for eating on its own or mixed with dried fruit, nuts or whole grain cereal for a protein-packed trail mix.

Nutrition

Per serving

Calories: 130 | total fat: 5 g | saturated fat: 1 g | sodium: 140 mg | cholesterol: 0 mg | total carbs: 9 g | fiber: 6 g | sugars: 1 g | protein: 14 g | potassium: 530 mg

Unsalted in-shell pistachios

In-shell pistachios are a tasty and fun food to eat. Even if you’re used to the salted varieties, the unsalted ones will make for a surprisingly savory treat. Try ½ cup unsalted in-shell pistachios for a satisfying crunchy snack.

Nutrition

Per serving

Calories: 160 | total fat: 13 g | saturated fat: 2 g | sodium: 0 mg | cholesterol: 0 mg | total carbs: 8 g | fiber: 3 g | sugars: 2 g | protein: 6 g | potassium: 280 mg