10 better-for-blood pressure crunchy snacks
If you’re a salt-and-crunch craver, crinkly packages of pretzels, puffs and chips are tempting go-to munchies. However, when you’re trying to rein in your blood pressure, the high sodium content in many snacks can get in the way of your health goals.
Luckily, if you think beyond the bag, there are plenty of delicious snacks that can satisfy a salty/crunchy craving while staying lower in sodium. The snacks below fit the bill, whether you’re looking to get cooking, keep things simple or grab it on the go. Bonus: They all contain heart-healthy fiber and potassium.
Each makes one serving unless otherwise noted.
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Ingredients
Preparation
- 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)- 108 Calories
- 1 g Total Fat
- 0 g Saturated Fat
- 41 mg Sodium
- 0 mg Cholesterol
- 24 g Total Carbs
- 4 g Fiber
- 7 g Sugars
- 2 g Protein
- 542 mg Potassium
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Ingredients
Preparation
- 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)- 112 Calories
- 4 g Total Fat
- 1 g Saturated Fat
- 147 mg Sodium
- 0 mg Cholesterol
- 16 g Total Carbs
- 0 g Fiber
- 4 g Sugars
- 4 g Protein
- 27 mg Potassium
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Ingredients
Preparation
- Peel and cut half of a medium jicama into sticks.
- Toss with 1 tsp lime juice and ¼ tsp chili powder.
Nutrition
(per serving)- 128 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 20 mg Sodium
- 0 mg Cholesterol
- 29 g Total Carbs
- 16 g Fiber
- 6 g Sugars
- 2 g Protein
- 508 mg Potassium
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Ingredients
Preparation
- Dip 10 carrot sticks into 2 Tbsps of store-bought lemon hummus.
Nutrition
(per serving)- 115 Calories
- 6 g Total Fat
- 0 g Saturated Fat
- 228 mg Sodium
- 0 mg Cholesterol
- 12 g Total Carbs
- 4 g Fiber
- 5 g Sugars
- 3 g Protein
- 237 mg Potassium
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Ingredients
Preparation
- 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)- 130 Calories
- 5 g Total Fat
- 1 g Saturated Fat
- 140 mg Sodium
- 0 mg Cholesterol
- 9 g Total Carbs
- 6 g Fiber
- 1 g Sugars
- 14 g Protein
- 530 mg Potassium
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Ingredients
Preparation
- 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)- 160 Calories
- 13 g Total Fat
- 2 g Saturated Fat
- 0 mg Sodium
- 0 mg Cholesterol
- 8 g Total Carbs
- 3 g Fiber
- 2 g Sugars
- 6 g Protein
- 280 mg Potassium
Exercise and activity are also great for your blood pressure and overall health. Try these exercises that will make you happy.
Source:
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.