15 Snacks Proven to Help Lower Your Blood Pressure Naturally

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High blood pressure raises your risk for heart disease, but simple lifestyle changes, especially what you snack on, can help bring it down. Choosing snacks rich in fiber, potassium, and protein, while limiting salty foods, can help support healthier blood pressure. 

1. Green Smoothie

A green smoothie with leafy vegetables like kale, spinach, and Swiss chard is rich in potassium and magnesium, which helps to lower blood pressure naturally. One study found that increasing daily potassium intake may significantly lower blood pressure, especially in people with high sodium levels. Spinach is also rich in nitrate, a compound that relaxes the blood vessels and lowers blood pressure. 

In addition to leafy greens, add kefir to your green smoothie. This fermented yogurt drink is rich in calcium, which may lower blood pressure. Research found that drinking kefir regularly may result in weight loss and lower systolic (top number) blood pressure.

2. Carrots with Hummus

Carrots and hummus provide the perfect blend of crunchy and creamy snacks. Hummus is rich in magnesium and fiber, which can help reduce blood lipids (fat) and lower blood pressure.

Research found that for every cup of raw carrots a person eats each day, their risk of high blood pressure declines by 10%.

3. Orange Slices

Citrus fruits, such as oranges, can help lower blood pressure due to their vitamins, minerals, and plant compounds. A study found that consuming about four oranges daily can lower blood pressure. 

Kiwifruit can also help with blood pressure. They are rich in vitamin C, fiber, potassium, magnesium, and antioxidants. Research indicates that consuming two kiwis daily is linked to lower blood pressure readings. 

4. Nut and Seed Trail Mix

Nuts and seeds are excellent sources of fiber, protein, and minerals. Research shows that eating a diet rich in plant-based proteins may help lower blood pressure.

Mix your own healthy trail mix with a blend of the following nuts and seeds: 

• Pumpkin seeds
• Pistachios
• Walnuts 
• Cashews 
• Almonds 
• Flaxseed 
• Chia seeds

5. Overnight Oats

Overnight oats are an excellent source of soluble fiber and contain beta-glucan, which is associated with lower cholesterol and blood pressure levels. Consuming a diet rich in oats may also help you achieve and maintain a healthy body weight, which also improves blood pressure. 

To prepare overnight oats, mix oats with low-fat milk, nut-based milk, or kefir. Add fruit, nuts, and seeds for flavor, then let the mixture sit overnight. In the morning, you’ll have a creamy morning snack that will keep you full and satisfied until lunch. 

6. Roasted Chickpeas

Chickpeas are a type of legume rich in magnesium, potassium, and fiber. They can be enjoyed boiled or roasted. Roasted chickpeas are crunchy, making them a tasty snack on their own or as a salad topper. 

7. Lentil Soup

Lentil soup is rich and creamy, and also packed with healthy nutrients, including potassium, magnesium, fiber, and plant-based protein. Lentils are a legume, and you can prepare a large batch of soup each week for easy snacking. 

8. Avocado Toast

Avocado toast makes a satisfying breakfast or snack. Avocados are rich in magnesium and fiber.

Research shows that consuming a high-magnesium diet can reduce the risk of developing high blood pressure. Spread your mashed avocado over whole-grain bread for more fiber. 

9. Bean Salad

Legumes like black beans, pinto beans, and kidney beans are a good source of fiber, protein, potassium, and magnesium. Eating legumes regularly may lower blood pressure over time.

To make bean salad, mix a variety of beans with chopped onion, diced tomatoes, olive oil, and seasonings. 

10. Yogurt with Fresh Berries

Research found that when people with high blood pressure ate one serving of yogurt daily, their blood pressure levels decreased. 

Use unsweetened yogurt or Greek yogurt, which is rich in calcium and protein. Then add a variety of berries for a dose of vitamins and antioxidants. Berries contain anthocyanins, a type of antioxidant linked with improved blood flow and lower blood pressure.

11. Quinoa Salad

Quinoa is a seed that tastes like a grain when cooked. It’s rich in magnesium, fiber, and protein. To incorporate quinoa into your diet, consider preparing a large batch of quinoa salad for weekday lunches or snacks. Add an assortment of veggies, beans, and spices for a hearty bowl packed with flavor.

12. Edamame 

Lightly salted edamame are a delicious snack full of nutrients. Edamame are young soybeans rich in fiber and potassium. Because salt can raise blood pressure, use only a small amount when preparing edamame. 

13. Banana with Peanut Butter

A banana with peanut butter is a classic childhood snack that can meet your adult health needs. Bananas are rich in potassium and provide small amounts of fiber and magnesium. Add peanut butter for a hit of magnesium and healthy fat. 

14. Tuna Salad on Greens

Many types of fish are a good source of magnesium and omega-3 fatty acids, which are known to lower inflammation and blood pressure. Make a batch of tuna salad over the weekend and enjoy it wrapped in leafy greens or with whole-grain crackers. 

15. Vegetable Omelet

Whip up a vegetable omelet for a heart-healthy snack. Eggs are rich in protein, and research found that eating five or more eggs each week can lower blood pressure levels. People who eat eggs regularly are at a lower risk of high blood pressure than those who do not eat eggs. 

Add mineral-rich veggies to make your omelet even healthier. Try tomatoes for lycopene and broccoli for antioxidants. Serve the omelet with a side of roasted potatoes for an additional source of potassium.

Natural Ways to Lower Your Blood Pressure

Fortunately, there are several steps you can take to naturally lower your blood pressure. In addition to diet modifications, consider the following lifestyle changes: 

• Exercise daily
• Maintain a healthy weight
• Avoid smoking and secondhand smoke 
• Manage chronic stress