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.
Crispy, naturally sweet, and ready in minutes—this is a craveable crunch you’ll want on repeat.
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Ingredients
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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
- 1g Total Fat
- 0g Saturated Fat
- 41mg Sodium
- 0mg Cholesterol
- 24g Total Carbs
- 4g Fiber
- 7g Sugars
- 2g Protein
- 542mg Potassium
Spiced, crunchy, and heart healthy, these roasted chickpeas are a moreish snack and a great topping for salad, pasta or just about anything!
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Ingredients
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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
- 4g Total Fat
- 1g Saturated Fat
- 147mg Sodium
- 0mg Cholesterol
- 16g Total Carbs
- 0g Fiber
- 4g Sugars
- 4g Protein
- 27mg Potassium
Crispy bell pepper spears and creamy avocado mash are a great combination for your taste-buds and for your blood pressure!
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Ingredients
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Preparation
- 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)- 164 Calories
- 14g Total Fat
- 2g Saturated Fat
- 484mg Sodium
- 0mg Cholesterol
- 12g Total Carbs
- 7g Fiber
- 3g Sugars
- 2g Protein
- 552mg Potassium
Jicama, spice and everything nice! This snack raises the heat, but not your blood pressure.
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Ingredients
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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
- 0g Total Fat
- 0g Saturated Fat
- 20mg Sodium
- 0mg Cholesterol
- 29g Total Carbs
- 16g Fiber
- 6g Sugars
- 2g Protein
- 508mg Potassium
This classic combo is tasty, easy on your heart and convenient any time!
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Ingredients
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Preparation
- Dip 10 carrot sticks into 2 Tbsps of store-bought lemon hummus.
Nutrition
(per serving)- 115 Calories
- 6g Total Fat
- 0g Saturated Fat
- 228mg Sodium
- 0mg Cholesterol
- 12g Total Carbs
- 4g Fiber
- 5g Sugars
- 3g Protein
- 237mg Potassium
Celery sticks are made for dipping, and this zesty Tzatziki is a dip worth savoring!
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Ingredients
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Preparation
- 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)- 139 Calories
- 0g Total Fat
- 0g Saturated Fat
- 101mg Sodium
- 0mg Cholesterol
- 11g Total Carbs
- 0g Fiber
- 8g Sugars
- 24g Protein
- 381mg Potassium
The cheesy flavor of nutritional yeast takes this reliable snack from capable to craveable!
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Ingredients
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Preparation
- 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)- 206 Calories
- 2g Total Fat
- 0g Saturated Fat
- 4mg Sodium
- 0mg Cholesterol
- 39g Total Carbs
- 8g Fiber
- 0g Sugars
- 9g Protein
- 158mg Potassium
This refreshing snack turns vegetables into the main event!
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Ingredients
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Preparation
- 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)- 81 Calories
- 1g Total Fat
- 0g Saturated Fat
- 29mg Sodium
- 0mg Cholesterol
- 19g Total Carbs
- 3g Fiber
- 11g Sugars
- 4g Protein
- 666mg Potassium
These tasty beans pack a protein punch! This recipe is a great way to swap processed salty snacks with nutritional goodness.
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Ingredients
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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
- 5g Total Fat
- 1g Saturated Fat
- 140mg Sodium
- 0mg Cholesterol
- 9g Total Carbs
- 6g Fiber
- 1g Sugars
- 14g Protein
- 530mg Potassium
Slow‑snack your way to satisfaction with this fun, crunchy handful of heart‑healthy goodness.
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Ingredients
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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
- 13g Total Fat
- 2g Saturated Fat
- 0mg Sodium
- 0mg Cholesterol
- 8g Total Carbs
- 3g Fiber
- 2g Sugars
- 6g Protein
- 280mg Potassium
Exercise and activity are also great for your blood pressure and overall health. Try these exercises that will make you happy.
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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.