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Ever stayed up late at night with your stomach growling and wondering if you should dig into a snack? Well, you’re not the only one—half of adults admit to reaching for a snack after 8 p.m.While a bag of salty crackers or chips sounds delicious, it might not be the best option if you have high blood pressure. That’s because they are loaded with sodium, which can raise your blood pressure just as you’re trying to unwind.

When choosing snacks, opting for ones that won’t worsen your condition is essential. And if they can improve it—even better! A nourishing snack can keep you satisfied between meals and prevent you from waking up hungry in the middle of the night. So, what’s the best snack you can munch on late at night? Dietitians recommend kefir! And here’s why.

Kefiris a creamy, drinkable fermented milk product with a slightly tangy taste and a milkshake-like consistency. It is packed with essential nutrients like probiotics, magnesium and potassium, which can help lower blood pressure and support overall health.

When shopping for kefir, you’ll notice that it comes in many varieties, including nonfat, low-fat and whole-milk options, as well as flavored and unflavored. While all of them are great options, the plain one is easy to dress up with either sweet or savory flavors—depending on your craving. For a sweet treat, try ourRaspberry-Kefir Power SmoothieorBerry-Mint Kefir Smoothie.

What Makes Kefir a Great Snack for High Blood Pressure?

It’s Rich in Probiotics

Research indicates that certain probiotic strains in kefir can bind to cholesterol, altering its absorption and helping to reduce blood cholesterol levels.Evidence also suggests that an imbalance of gut bacteria may contribute to high blood pressure in some individuals.

A small study involving people with metabolic syndrome found that those who drank kefir experienced lower blood pressure, reduced fasting blood sugar and lower LDL (known as “bad”) cholesterol levels while also showing an increase in HDL (known as “good”) cholesterol.Another study on individuals with high blood pressure found that those who drank 1 cup of kefir daily for 28 days experienced a significant decrease in systolic blood pressure (the first number in a blood pressure reading).It’s important to note that both of these studies were small, and more research is needed to confirm these results.

Best Foods to Eat for Gut Health

It Contains Potassium

Bananasaren’t the only food that contains potassium. In fact, a cup of kefir contains almost as much potassium as a medium banana. One medium banana contains 422 milligrams, while 1 cup of kefir has 399 mg.Potassiumis essential in blood pressure support, as it works to relax blood vessel walls, which in turn lowers blood pressure.Even more so, research has found a high potassium intake is associated with lower blood pressure numbers in people with or without hypertension.

Bonnie Taub-Dix, RDN, a registered dietitian nutritionist, points out that potassium does so much for your body, including regulating blood pressure: “Potassium promotes sodium excretion through urine, which reduces the tension in your blood vessels.”

It Provides Magnesium

Kefir also containsmagnesium, a mineral that plays a role in relaxation. Taub-Dix says, “Magnesium helps to relax blood vessels, which can lower blood pressure levels. It also plays a role in regulating muscle and nerve function, and it may also play a role in helping us sleep.” She points out poor sleep can worsen blood pressure readings, so make sure you includemagnesium-containing foodslike kefir in your diet to soothe you to sleep.

It Is Low in Sodium

“Although too many people shop without reading food labels, if you’re told your blood pressure is elevated, identifying foods high in sodium could be a lifesaver for you,” says Taub-Dix. Kefir is naturally low in sodium, just containing 97 mg per cup.If you are wondering what other foods may be low in sodium and safe to consume late at night, Taub-Dix says to look at the food label: foods that are considered to be “low sodium” contain 140 mg sodium or less per serving.

What to Look For in a Snack for Healthy Blood Pressure

When choosing snacks that support healthy blood pressure, Taub-Dix recommends looking for options that contain potassium, magnesium and fiber and are low in sodium.

EatingWell

A chart of the blood pressure ranges recognized by the American Heart Association. The text reads “Measuring your blood pressure and understanding the readings is critical to prevent and diagnose blood pressure conditions like hypotension and hypertension. These are the ranges recognized by the American Heart Association.” The categories are the following: Low blood pressure with a systolic reading of 90 mmHg and a diastolic reading of less than 60 mmHg. Normal blood pressure with a systolic reading of less than 120 mmHg and less than 80 mmHg. Elevated blood pressure with a systolic reading of 120-129 mmHg and less than 80 mmHg. Hypertension stage 1 blood pressure with a systolic reading of 130-139 mmHg or a diastolic reading of 80-89 mmHg. Hypertension stage 2 blood pressure with a systolic reading of 140 or higher or a diastolic reading of 90 or higher mmHg. Hypertensive Crisis blood pressure with a systolic reading higher than 180 or a diastolic reading of higher than 120.

The Bottom Line

The 6 Best Bedtime Snacks for People with High Blood Pressure, According to a Dietitian

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.International Food Information Council.2021 Food & Health Survey: Pandemic Food Habits Start to Wane While Positive Approaches to Diet and Health Grow.Prado MR, Blandón LM, Vandenberghe LP, et al.Milk kefir: composition, microbial cultures, biological activities, and related products.Front Microbiol. 2015;6:1177. doi:10.3389/fmicb.2015.01177Science Daily.Drinking kefir may prompt brain-gut communication to lower blood pressure.Ghizi AC da S, de Almeida Silva M, Moraes FS de A, et al.Kefir improves blood parameters and reduces cardiovascular risks in patients with metabolic syndrome.PharmaNutrition. 2021;16:100266. doi:10.1016/j.phanu.2021.100266Ozyazgan Tokay A, Pehlivan E.The effect of Kefir consumption on blood pressure some blood parameters in hypertensive individuals.EJPH. 2022;32(Supplement_3). doi:10.1093/eurpub/ckac131.228U.S. Department of Agriculture. FoodData Central.Kefir, lowfat, plain, LIFEWAY.U.S. Department of Agriculture. FoodData Central.Banana, raw.American Heart Association.How Potassium Can Help Control High Blood Pressure.Chan R, Parikh N, Ahmed S, Ruzicka M, Hiremath S.Blood Pressure Control Should Focus on More Potassium: Controversies in Hypertension.Hypertension. 2023;81(3). doi:10.1161/hypertensionaha.123.20545National Institutes of Health, Office of Dietary Supplements.Potassium.National Institutes of Health, Office of Dietary Supplements.Magnesium.Tejani VN, Dhillon SS, Damarlapally N, et al.The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116U.S. Food & Drug Administration.Sodium in Your Diet.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.International Food Information Council.2021 Food & Health Survey: Pandemic Food Habits Start to Wane While Positive Approaches to Diet and Health Grow.Prado MR, Blandón LM, Vandenberghe LP, et al.Milk kefir: composition, microbial cultures, biological activities, and related products.Front Microbiol. 2015;6:1177. doi:10.3389/fmicb.2015.01177Science Daily.Drinking kefir may prompt brain-gut communication to lower blood pressure.Ghizi AC da S, de Almeida Silva M, Moraes FS de A, et al.Kefir improves blood parameters and reduces cardiovascular risks in patients with metabolic syndrome.PharmaNutrition. 2021;16:100266. doi:10.1016/j.phanu.2021.100266Ozyazgan Tokay A, Pehlivan E.The effect of Kefir consumption on blood pressure some blood parameters in hypertensive individuals.EJPH. 2022;32(Supplement_3). doi:10.1093/eurpub/ckac131.228U.S. Department of Agriculture. FoodData Central.Kefir, lowfat, plain, LIFEWAY.U.S. Department of Agriculture. FoodData Central.Banana, raw.American Heart Association.How Potassium Can Help Control High Blood Pressure.Chan R, Parikh N, Ahmed S, Ruzicka M, Hiremath S.Blood Pressure Control Should Focus on More Potassium: Controversies in Hypertension.Hypertension. 2023;81(3). doi:10.1161/hypertensionaha.123.20545National Institutes of Health, Office of Dietary Supplements.Potassium.National Institutes of Health, Office of Dietary Supplements.Magnesium.Tejani VN, Dhillon SS, Damarlapally N, et al.The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116U.S. Food & Drug Administration.Sodium in Your Diet.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

International Food Information Council.2021 Food & Health Survey: Pandemic Food Habits Start to Wane While Positive Approaches to Diet and Health Grow.Prado MR, Blandón LM, Vandenberghe LP, et al.Milk kefir: composition, microbial cultures, biological activities, and related products.Front Microbiol. 2015;6:1177. doi:10.3389/fmicb.2015.01177Science Daily.Drinking kefir may prompt brain-gut communication to lower blood pressure.Ghizi AC da S, de Almeida Silva M, Moraes FS de A, et al.Kefir improves blood parameters and reduces cardiovascular risks in patients with metabolic syndrome.PharmaNutrition. 2021;16:100266. doi:10.1016/j.phanu.2021.100266Ozyazgan Tokay A, Pehlivan E.The effect of Kefir consumption on blood pressure some blood parameters in hypertensive individuals.EJPH. 2022;32(Supplement_3). doi:10.1093/eurpub/ckac131.228U.S. Department of Agriculture. FoodData Central.Kefir, lowfat, plain, LIFEWAY.U.S. Department of Agriculture. FoodData Central.Banana, raw.American Heart Association.How Potassium Can Help Control High Blood Pressure.Chan R, Parikh N, Ahmed S, Ruzicka M, Hiremath S.Blood Pressure Control Should Focus on More Potassium: Controversies in Hypertension.Hypertension. 2023;81(3). doi:10.1161/hypertensionaha.123.20545National Institutes of Health, Office of Dietary Supplements.Potassium.National Institutes of Health, Office of Dietary Supplements.Magnesium.Tejani VN, Dhillon SS, Damarlapally N, et al.The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116U.S. Food & Drug Administration.Sodium in Your Diet.

International Food Information Council.2021 Food & Health Survey: Pandemic Food Habits Start to Wane While Positive Approaches to Diet and Health Grow.

Prado MR, Blandón LM, Vandenberghe LP, et al.Milk kefir: composition, microbial cultures, biological activities, and related products.Front Microbiol. 2015;6:1177. doi:10.3389/fmicb.2015.01177

Science Daily.Drinking kefir may prompt brain-gut communication to lower blood pressure.

Ghizi AC da S, de Almeida Silva M, Moraes FS de A, et al.Kefir improves blood parameters and reduces cardiovascular risks in patients with metabolic syndrome.PharmaNutrition. 2021;16:100266. doi:10.1016/j.phanu.2021.100266

Ozyazgan Tokay A, Pehlivan E.The effect of Kefir consumption on blood pressure some blood parameters in hypertensive individuals.EJPH. 2022;32(Supplement_3). doi:10.1093/eurpub/ckac131.228

U.S. Department of Agriculture. FoodData Central.Kefir, lowfat, plain, LIFEWAY.

U.S. Department of Agriculture. FoodData Central.Banana, raw.

American Heart Association.How Potassium Can Help Control High Blood Pressure.

Chan R, Parikh N, Ahmed S, Ruzicka M, Hiremath S.Blood Pressure Control Should Focus on More Potassium: Controversies in Hypertension.Hypertension. 2023;81(3). doi:10.1161/hypertensionaha.123.20545

National Institutes of Health, Office of Dietary Supplements.Potassium.

National Institutes of Health, Office of Dietary Supplements.Magnesium.

Tejani VN, Dhillon SS, Damarlapally N, et al.The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116

U.S. Food & Drug Administration.Sodium in Your Diet.