High blood pressure affects 1 in 3 adult Americans, according to the American Heart Association. Although anyone can have high blood pressure, African-Americans have high blood pressure more frequently than other people, and the incidence of blood pressure rises with age. If you have high blood pressure, you may find it challenging to choose healthy snacks or know what you should avoid.
Importance
High blood pressure may result from being overweight, genetics, aging and lack of physical activity. Sodium intake, often from processed and restaurant foods, also affects your blood pressure levels, as reported in the May 2008 issue of "Current Opinion in Nephrology and Hypertension." Bringing your blood pressure to normal levels, generally defined as a systolic number less than 120 mmHg, and the diastolic number under 80 mmHg, may help you reduce your heart attack and stroke risk. Choosing snack foods that are low in sodium and those that help you reach a healthy weight will help reduce blood pressure.
Fruit and Vegetable Snacks
Fruits and vegetables are a wise snacking choice, as both tend to be low or completely void of sodium. They are also low in calories and fat, while being high in nutrients. Take an apple or orange with you to work, eat 1 cup of baby carrots with salsa or 1 tbsp. fat-free dressing or eat a small, baked sweet potato in the afternoon. Dried fruits, such as cranberries, pineapple, apples and raisins, are convenient, and offer sweetness and similar nutrients to fresh fruits. Most fruits and vegetables are low energy-density foods, which give you a full feeling without excessive calories per serving.
Nuts and Seeds
Unsalted nuts and seeds may help with inflammation, as well as reduce your risk of developing Type 2 diabetes or cardiovascular disease, as reported in the February 2006 "American Journal of Epidemiology." Although seeds and nuts have a higher calorie content than fruits and vegetables, both are filling and contain mainly monounsaturated fats. You can eat 1/2 to 1 oz. of mixed nuts and seeds alone, or add a few nuts to a mix of dried fruit.
Grain Snacks
Granola bars made with oatmeal, whole-wheat flour and a natural sweetener, such as fruit or honey, are filling and low in sodium. The fiber content in oats and other whole grains may benefit your blood pressure, as well as improving your digestive function. Other healthy grain-based snacks include 1/2 cup of cereal, two slices of whole-wheat bread with sugar-free jam or fat-free canola spread, oat-bran muffins and air-popped popcorn.
Dairy Snacks
Fat-free or low-fat dairy can be a healthy snack for your blood pressure, advises Dr. Luc Djousse of Brigham and Women's Hospital. Healthy dairy snack choices include fat-free cottage cheese, either by itself or combined with fresh, chopped fruit or unsweetened or lightly sweetened yogurt. Other choices are low-sodium, low-fat mozzarella cheese sticks or a smoothie made with skim milk and fruit.
References
- American Heart Association; Statistical Fact Sheet -- Risk Factors; 2011
- "Current Opinion in Nephrology and Hypertension"; Salt Intake, Blood Pressure and Clinical Outcomes; Nancy R. Cook; May 2008
- American Heart Association; Understanding Blood Pressure Readings; April 2011
- MayoClinic.com; Energy Density and Weight Loss: Feel Full on Fewer Calories; January 2011
- "American Journal of Epidemiology"; Nut and Seed Consumption and Inflammatory Markers in the Multi-Ethnic Study of Atherosclerosis; Rui Jiang, et al.; February 2006
- HealthFinder.gov; Fiber May Lessen Lifetime Risk for Heart Problems; March 2011
