Reviewed by Dietitian Kelly Plowe, M.S., RD
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Key Points
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Losing weight is often recommended for hypertension since extra weight raises blood pressure.
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Protein- and fiber-rich meals boost fullness, while potassium and magnesium support heart health.
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For snacks, dietitians suggest unsalted nuts, popcorn, yogurt with fruit, chia pudding and more.
Weight loss is often recommended for people with hypertension because carrying excess weight is linked to higher blood pressure levels and increased strain on the heart., Research shows that even modest weight loss can help lower blood pressure, making sustainable eating habits helpful for managing both.
That’s where snacking comes in. Foods that provide protein and fiber increase satiety and reduce cravings, while those that include potassium and magnesium help regulate blood pressure., Choosing nutrient-dense snacks can increase satisfaction between meals, supporting both weight loss and heart health. Ahead, dietitians share snack ideas that do just that.
Strained (Greek-style) Yogurt with Fruit
Dietitians agree that strained (Greek-style) yogurt is a great snack option for weight loss if you have high blood pressure, especially when paired with high-potassium fruits like bananas and kiwis., “Greek yogurt is a good source of protein to keep you feeling full, while banana and kiwi provide potassium to help manage sodium levels in the body,” says Dawn Menning, M.S., RD, CDCES.
Potassium helps the kidneys excrete excess sodium and supports the relaxation of blood vessel walls, both of which play an important role in blood pressure regulation.
Not a fan of bananas and kiwi? Maya Oueichek, M.B.A., RDN, recommends pairing strained (Greek-style) yogurt with berries and chia seeds. In addition to supporting satiety, yogurt’s protein helps preserve lean muscle mass during weight loss. Berries contribute fiber and potassium, while chia seeds provide omega-3 fats and magnesium—nutrients that support healthy blood pressure.,,,
Hummus with Veggies
“Hummus is rich in plant-based fiber, protein and magnesium,” says Oueichek, nutrients that are helpful for weight loss and managing hypertension. For veggies, she recommends carrots and bell peppers because they’re a good source of potassium and naturally low in sodium., “This combo promotes fullness, stable blood sugar and supports vascular function,” Oueichek adds, all of which are important for weight loss and managing blood pressure.
It’s important to keep sodium in check if you have high blood pressure, so choose low-sodium hummus options or make your own at home. “Excess sodium intake is directly linked to elevated blood pressure,” says Oueichek. Try our Garlic Hummus recipe, and enhance flavor with lemon juice, garlic and spices instead of salt.
Unsalted Nuts
Nuts support heart health by improving blood lipids, supporting healthy blood pressure and reducing inflammation. These benefits come from their mix of unsaturated fats, plant protein, fiber, phytosterols and minerals potassium and magnesium—nutrients linked to cardiovascular protection.
Enjoying nuts with a side of fruit can make an even more satisfying snack. “Fruit paired with a handful of nuts promotes satiety since fiber, protein and healthy fat slow digestion,” says Sheri Gaw, RDN, CDCES. She notes that this combination also provides potassium and magnesium, minerals that aid in blood pressure control.
The fiber and protein in nuts can also help reduce cravings, which may support weight loss, says Menning. Go with unsalted varieties to best support your blood pressure.
Chia Pudding
“Chia seed pudding provides healthy fat, protein, fiber, magnesium and potassium—nutrients that help slow digestion, regulate hunger and support heart health and blood pressure control,” says Gaw. Research suggests chia seed consumption may help lower both systolic and diastolic blood pressure, likely due to its effects on vascular function and inflammation.
Chia seeds are also a source of omega-3 fatty acids, which have been linked to cardiovascular benefits, including reduced inflammation. Preparing Chia Seed Pudding with cow’s milk adds calcium and protein, further supporting heart health and satiety.,
Air-Popped Popcorn
Air-popped popcorn contains fiber, which has been linked to benefits for digestive health, blood sugar regulation, heart health and weight management. A fiber-rich snack helps slow digestion and promote fullness, which can keep you feeling full and satisfied between meals.
Dietitians recommend being thoughtful when seasoning your snacks. Oueichek suggests sprinkling popcorn with smoked paprika, cinnamon, cumin or chili powder instead of salt. “Or you can add nutritional yeast to give it a cheesy, savory flavor without adding sodium,” says Menning. Nutritional yeast also provides B vitamins, fiber and a small amount of protein.
Other Ways to Lose Weight and Support Healthy Blood Pressure
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Exercise regularly. Physical activity helps lower blood pressure by strengthening the heart and improving blood vessel function, while also supporting weight loss. Aim for 150 minutes of moderate aerobic activity plus 2 days of resistance training per week.
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Prioritize sleep. Missing out on quality sleep is associated with increased appetite and energy intake. It can also negatively affect blood pressure. Aim for seven to nine hours of quality sleep each night.
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Limit alcohol intake. Alcohol can raise blood pressure and add to overall caloric intake, making both heart health and weight loss harder to manage.
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Manage stress. Chronic stress can elevate cortisol levels and blood pressure. “Simple practices like breathing exercises, mindfulness, yoga or regular walks can be effective,” says Oueichek.
Our Expert Take
Snacks can help you lose weight and manage blood pressure when chosen thoughtfully. Balanced choices that combine protein and fiber increase satiety, while nutrients like potassium and magnesium support heart and blood vessel health. Rather than skipping snacks, aim to be intentional. Choose whole, nutrient-dense foods—like fruit, vegetables, yogurt, nuts and whole grains—to help you reach your goals.
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