In This ArticleView AllIn This ArticleWhat to Look for in a Blood Pressure-Friendly SnackThe 6 Best Bedtime Snacks for High Blood PressureOther Tips to Manage Your Blood PressureThe Bottom Line
In This ArticleView All
View All
In This Article
What to Look for in a Blood Pressure-Friendly Snack
The 6 Best Bedtime Snacks for High Blood Pressure
Other Tips to Manage Your Blood Pressure
The Bottom Line
Snacking often gets a bad rap–especiallywhen you do it before bed. But, for the 47% of U.S. adults who have hypertension (high blood pressure) according to theCenters for Disease Control and Prevention, a before-bed snack may actually be beneficial for your health. Indeed, as long as you choose the right foods, having a bite to eat at night can help you manage high blood pressure—and these snacks are great at other times of the day, too.
Pictured Recipe:Cinnamon-Roll Overnight Oats
When deciding what to eat, here’s what makes the best snacks if you have high blood pressure:
Best and Worst Late-Night Snacks, According to a Dietitian
Here are tasty and dietitian-approved snack combinations to satisfy that late-night craving and support a heart-healthy diet for healthy blood pressure levels:
1. Banana with Nut Butter
Thisclassic combinationis great because bananas are high in potassium, while nut butters contain magnesium. Nut butters also pack unsaturated fatty acids and protein, which can help you feel satisfied.
2. Oatmeal with Fruit and Unsalted Nuts or Seeds
Oatmeal isn’t just for breakfast. It can be a great before-bed snack as well! Oatmeal is a fiber-rich whole grain, which is a DASH-approved food. Top it with fiber- and antioxidant-rich fruit and heart-healthy nuts or seeds, and you have awinning combination.
3. Yogurt or Cottage Cheese and Fruit
Low-fat dairy, such as yogurt orcottage cheese, supplies blood pressure-lowering calcium and is DASH-approved. Both yogurt and cottage cheese also contain protein and some fat, which can help you feel full and satisfied.Pair it with a fruitof your choice. Some ideas: oranges, apples, kiwis and berries, as these are all rich in potassium, vitamins and antioxidants, which help reduce blood pressure and inflammation. To limit added sugars, choose plain dairy, if possible, and rely on the sweetness from fruit to provide the flavor.
4. Veggies Dipped in Hummus
Various vegetables, like bell pepper strips, snap peas, mini cucumbers and green beans, are recommended as part of a heart-healthy diet because they are packed with potassium, vitamins and fiber. They are also rich in water, which can help you stay hydrated, another important measure for managing high blood pressure. Veggies are great dipped in hummus. Not only is the combo satisfying, but hummus offers some protein, fiber and a little fat, making this a well-rounded snack. Store-bought hummus is great, but homemade takes it to another level. Try this easyClassic Hummusrecipe.
5. Whole-Grain Toast with Avocado
Mash a quarter of anavocado over a slice of whole-grain toastfor a balanced snack. This combination comes with plenty of fiber and healthy fats to help manage your blood pressure, even before bed.
6. Unsalted Nuts with Dark Chocolate
This snack feels surprisingly more like a treat, and—guess what—it’s also great for people who need to manage their blood pressure. Nuts are rich in magnesium, while dark chocolate contains flavonoids to help lower blood pressure. Besides, other benefits toregularly eating dark chocolateinclude a boost in brainpower.
Even if you have high blood pressure, you can stillenjoy a heart-healthy snackbefore bed. Limit high-sodium snacks, and choose snacks that contain a combination of carbohydrates, protein, fat and fiber, all of which can help keep your blood pressure under control while helping you feel satisfied and full. You may find that you even sleep better. Overall, you can’t go wrong with choosing a combination of fruits, whole grains, salt-free nuts and seeds and low-fat dairy.
The 6 Best Bedtime Snacks for People with High Cholesterol
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