10 Quick and Healthy Snacks for Hypertension and Hyperlipidemia

October 25, 2022

Published: October 25, 2022

Updated: May 25, 2023

By changing your nutrition, you can lower your high blood pressure and high cholesterol levels. That means you’ll need to fill your diet with healthy meals and snacks. Eating foods high in fiber can help lower cholesterol levels and eating foods high in potassium and calcium can help lower blood pressure levels.1,2 To prevent your blood pressure and cholesterol from going up, avoid foods that are high in saturated fat and sodium. 3,4,5

Healthy Snack Tips

Pre-packaged snacks are convenient, but they’re not always good for a heart-healthy diet. Unfortunately, lots of snack foods are highly processed and high in sodium and fat. Even “healthy” foods like trail mix, protein bars, and wheat crackers can contain unexpectedly high amounts of sodium. But, healthy snacking is part of a healthy diet. So, we have a list for you of some delicious heart-healthy snacks.

10 Easy and Healthy Snack Ideas

Beanitos black bean chips – Not all packaged snacks are unhealthy. Beanitos black bean chips are made from simple ingredients and contain less fat, more fiber, and more protein than most other chips.

Flaxseed crackers – Another healthy packaged snack option is flaxseed crackers. Flaxseeds are high in heart-healthy omega-3 fatty acids and fiber.6 These nutrients are important for managing cholesterol levels.1 For a more filling snack, pair flaxseed crackers with a low-sodium hummus, black bean dip, or guacamole.

Fruit – Super simple and super healthy, fruit is an excellent snack for people managing high blood pressure and/or high cholesterol. Fruit contains pectin, a type of fiber that lowers your “bad” LDL cholesterol.7 It is also high in potassium, which is necessary for regulating blood pressure.4 Fruit is also a low-calorie, filling, and antioxidant-rich snack.

Low-fat dairy – Full-fat dairy products are high in saturated fat, which contributes to hypertension and hyperlipidemia.2,3,6 However, low- and non-fat dairy products can be an important part of a heart-healthy diet. Dairy is a great source of calcium, which is important for lowering blood pressure. And, dairy products are high in protein so they are very filling. Try snacking on a low-fat or non-fat cheese or yogurt! Always check to make sure the dairy products you’re buying are low in sodium and choose plain yogurt over flavored yogurt.

Avocado toast – Avocado toast is a brunch classic and can be a healthy snack. Avocadoes are high unsaturated fat and fiber, which help lower LDL cholesterol.1,6 Whole-grain bread adds even more fiber to this snack!

Fruit and yogurt parfait – Fiber from fruit and calcium from yogurt both have beneficial effects on your blood pressure.8 Choose non-fat yogurt to keep the fat content of this snack low. Some delicious fruits to try are kiwi, berries, and peaches, and nectarines. Add nuts for some healthy fats or a low-sugar, whole-grain cereal or muesli for more fiber.6

Unsalted pumpkin seeds – Pumpkin seeds are high in magnesium and zinc, two minerals that are good for lowering blood pressure.9,10 But, lots of store-bought pumpkin seeds are covered in salt, so choose unsalted varieties or roast your own. Try pumpkin seeds in pumpkin bread, sprinkled over yogurt, or added to granola.

Dark chocolate – Yes, chocolate can be a healthy snack. Chocolate is high in flavonoids, a type of antioxidant that can help lower your risk for cardiovascular disease and keep your blood vessels healthy.11 Look for dark chocolate that is 75 percent or more cocoa so that you get the most health benefits. Dark chocolate is calorie-dense, so you shouldn’t eat a lot of it in one sitting. But, it might be just the thing to satisfy your sweet tooth!

Pistachios (or other nuts) – Pistachios, like other nuts, are a good source of heart-healthy fats. They are known to help lower blood pressure by affecting your blood vessels and heart rate.12 They are delicious and can be added to salad or breakfast cereal.

Summary

For a healthy snack, try foods that are low in sodium and fat and high in fiber, potassium, and calcium. Always check the nutrition label for sodium content before buying packaged snacks. Give one of these snack ideas a try!

Take a look at our other articles for more healthy meal and snack ideas!

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References

  1. Hollænder PLB, Ross AB, Kristensen M. Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies. Am J Clin Nutr. 2015;102(3):556-572. doi:10.3945/ajcn.115.109165
  2. Preventing heart disease. The Nutrition Source. Published May 9, 2014. Accessed May 3, 2023. https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd/
  3. Kromhout D, Menotti A, Kesteloot H, Sans S. Prevention of coronary heart disease by diet and lifestyle: evidence from prospective cross-cultural, cohort, and intervention studies: Evidence from prospective cross-cultural, cohort, and intervention studies. Circulation. 2002;105(7):893-898. doi:10.1161/hc0702.103728
  4. CDC. Sodium, potassium and health. Centers for Disease Control and Prevention. Published August 23, 2022. Accessed May 3, 2023. https://www.cdc.gov/salt/potassium.htm
  5. CDC. High blood pressure symptoms and causes. Centers for Disease Control and Prevention. Published December 6, 2022. Accessed May 3, 2023. https://www.cdc.gov/bloodpressure/about.htm
  6. FoodData central. Usda.gov. Accessed May 3, 2023. https://fdc.nal.usda.gov/
  7. Brouns F, Theuwissen E, Adam A, Bell M, Berger A, Mensink RP. Cholesterol-lowering properties of different pectin types in mildly hyper-cholesterolemic men and women. Eur J Clin Nutr. 2012;66(5):591-599. doi:10.1038/ejcn.2011.208
  8. Villa-Etchegoyen C, Lombarte M, Matamoros N, Belizán JM, Cormick G. Mechanisms involved in the relationship between low calcium intake and high blood pressure. Nutrients. 2019;11(5):1112. doi:10.3390/nu11051112
  9. Houston M. The role of magnesium in hypertension and cardiovascular disease: Magnesium, hypertension, and cardiovascular disease. J Clin Hypertens (Greenwich). 2011;13(11):843-847. doi:10.1111/j.1751-7176.2011.00538.x
  10. Mousavi SM, Mofrad MD, do Nascimento IJB, Milajerdi A, Mokhtari T, Esmaillzadeh A. The effect of zinc supplementation on blood pressure: a systematic review and dose-response meta-analysis of randomized-controlled trials. Eur J Nutr. 2020;59(5):1815-1827. doi:10.1007/s00394-020-02204-5
  11. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011;15(10):2779-2811. doi:10.1089/ars.2010.3697
  12. West SG, Gebauer SK, Kay CD, et al. Diets containing pistachios reduce systolic blood pressure and peripheral vascular responses to stress in adults with dyslipidemia. Hypertension. 2012;60(1):58-63. doi:10.1161/HYPERTENSIONAHA.111.182147
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