Blood Pressure-Friendly Snack Recipes

Keep your blood pressure in check with these nutritious and satisfying snack options. These recipes focus on whole foods and heart-healthy ingredients while limiting sodium content.

Sweet Snacks

Berry Greek Yogurt Parfait

Ingredients:

  • 1 cup plain Greek yogurt
  • ½ cup mixed berries
  • 1 tablespoon honey
  • 2 tablespoons unsalted nuts
  • 1 tablespoon chia seeds

Instructions: Layer yogurt, berries, and toppings in a glass. Drizzle with honey.

Benefits: High in protein, calcium, and antioxidants

Apple Cinnamon Oat Bites

Ingredients:

  • 1 cup rolled oats
  • 1 apple, diced
  • 2 tablespoons almond butter
  • 1 teaspoon cinnamon
  • 1 tablespoon honey
  • ¼ cup ground flaxseed

Instructions: Mix ingredients, form into balls, refrigerate for 30 minutes.

Benefits: Good source of fiber, healthy fats, and sustained energy

Savory Snacks

Roasted Chickpea Mix

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • Fresh herbs (rosemary, thyme)
  • Black pepper to taste

Instructions: Roast seasoned chickpeas at 400°F for 25-30 minutes until crispy.

Benefits: High in fiber and plant-based protein

Vegetable and Hummus Platter

Ingredients:

  • 1 cup homemade hummus
  • Carrot sticks
  • Cucumber slices
  • Bell pepper strips
  • Cherry tomatoes
  • Celery sticks

Instructions: Arrange vegetables around hummus for easy dipping.

Benefits: Rich in vitamins, minerals, and healthy fats

Snacking Guidelines

  • Keep portions moderate
  • Choose whole, unprocessed foods
  • Avoid high-sodium snacks
  • Plan snacks in advance
  • Stay hydrated throughout the day