If you’re a salt-and-crunch craver, crinkly packages of pretzels, puffs and chips are tempting go-to munchies. However, when you’re trying to rein in your blood pressure, the high sodium content in many snacks can get in the way of your health goals.
Luckily, if you think beyond the bag, there are plenty of delicious snacks that can satisfy a salty/crunchy craving while staying lower in sodium. The snacks below fit the bill, whether you’re looking to get cooking, keep things simple or grab it on the go. Bonus: They all contain heart-healthy fiber and potassium.
Each makes 1 serving unless otherwise noted.
Air fryer sweet potato chips
Preheat your air fryer to 350°F. Thinly slice a medium sweet potato. Rinse the slices in cold water. Spray the sweet potato slices with a little bit of olive oil. Lay the slices out in a single layer and cook for around 10 minutes or until crispy.
Nutrition information
Per serving
Calories: 108; Total fat: 1 g; Saturated fat: 0 g; Sodium: 41 mg; Cholesterol: 0 mg; Total carbs: 24 g; Fiber: 4 g; Sugars: 7 g; Protein: 2 g; Potassium: 542 mg
Roasted chickpeas
Makes 3 servings
Preheat oven to 350°F. In a colander, rinse and drain a 15-ounce can of low-sodium chickpeas. Dry the chickpeas with a few paper towels. Toss with 2 teaspoons of olive oil, 1 teaspoon of smoked paprika and 1 teaspoon garlic powder. Spread on baking sheet and bake for around 40 minutes, tossing every 10 or 15 minutes. Serve immediately.
Nutrition information
Per serving
Calories: 112; Total fat: 4 g; Saturated fat: 1 g; Sodium: 147 mg; Cholesterol: 0 mg; Total carbs: 16 g; Fiber: 0 g; Sugars: 4 g; Protein: 4 g; Potassium: 27 mg
Red bell pepper with everything bagel avocado mash
Makes 2 servings
Remove stem and seeds from 1 red bell pepper; slice each half 4 times into thick strips. Halve a ripe avocado and remove pit. In the skin, mash each avocado half with a fork; add a drizzle of lemon juice. Sprinkle each side with ½ teaspoon everything bagel spice blend. To eat, scoop avocado mixture up with pepper strips.
Nutrition information
Per serving
Calories: 164; Total fat: 14 g; Saturated fat: 2 g; Sodium: 484 mg; Cholesterol:0 mg; Total carbs: 12 g; Fiber: 7 g; Sugars: 3 g; Protein: 2 g; Potassium: 552 mg
Chili-lime jicama
Peel and cut half of a medium jicama into sticks. Toss with 1 teaspoon lime juice and ¼ teaspoon chili powder.
Nutrition information
Per serving
Calories: 128; Total fat: 0 g; Saturated fat: 0 g; Sodium: 20 mg; Cholesterol: 0 mg; Total carbs: 29 g; Fiber: 16 g; Sugars: 6 g; Protein: 2 g; Potassium: 508 mg
Carrot sticks with lemon hummus
Dip 10 carrot sticks into 2 tablespoons of store-bought lemon hummus.
Nutrition information
Per serving
Calories: 115; Total fat: 6 g; Saturated fat: 0 g; Sodium: 228 mg; Cholesterol: 0 mg; Total carbs: 12 g; Fiber: 4 g; Sugars: 5 g; Protein: 3 g; Potassium: 237 mg
Celery sticks with tzatziki
Cut 3 celery ribs into thirds for long, dippable sticks. Mix ½ cup of nonfat plain Greek yogurt with ¼ cup shredded cucumber, 1 chopped garlic clove and any herbs like dill or mint to taste.
Nutrition information
Per serving
Calories: 139; Total fat: 0 g; Saturated fat: 0 g; Sodium: 101 mg; Cholesterol: 0 mg; Total carbs: 11 g; Fiber: 0 g; Sugars: 8 g; Protein: 24 g; Potassium: 381 mg
“Cheesy” popcorn
Spray 2 cups of air-popped popcorn with a bit of olive oil and toss with 1 tablespoon nutritional yeast seasoning. It adds a bit of cheesy flavor.
Nutrition information
Per serving:
Calories: 206; Total fat: 2 g; Saturated fat: 0 g; Sodium: 4 mg; Cholesterol: 0 mg; Total carbs: 39 g; Fiber: 8 g; Sugars: 0 g; Protein: 9 g; Potassium: 158 mg
Homemade salsa with cucumber dippers
Makes 2 servings
In a bowl, combine 3 plum tomatoes, diced; ½ small red onion, diced; ½ small jalapeño, seeds removed and diced; ¼ cup chopped cilantro; 2 tablespoons lime juice and 2 garlic cloves, minced. Mix and serve with 1 medium cucumber, sliced into rounds.
Nutrition information
Per serving
Calories: 81; Total fat: 1 g; Saturated fat: 0 g; Sodium: 29 mg; Cholesterol: 0 mg; Total carbs: 19 g; Fiber: 3 g; Sugars: 11 g; Protein: 4 g; Potassium: 666 mg
Dry roasted edamame
A ⅓ cup serving of this snack food is perfect for eating on its own or mixed with dried fruit, nuts or whole grain cereal for a protein-packed trail mix.
Nutrition information
Per serving
Calories: 130; Total fat: 5 g; Saturated fat: 1 g; Sodium: 140 mg; Cholesterol: 0 mg; Total carbs: 9 g; Fiber: 6 g; Sugars: 1 g; Protein: 14 g; Potassium: 530 mg
Unsalted in-shell pistachios
In-shell pistachios are a tasty and fun food to eat. Even if you’re used to the salted varieties, the unsalted ones will make for a surprisingly savory treat. Try ½ cup unsalted in-shell pistachios for a satisfying crunchy snack.
Nutrition information
Per serving
Calories: 160; Total fat: 13 g; Saturated fat: 2 g; Sodium: 0 mg; Cholesterol: 0 mg; Total carbs: 8 g; Fiber: 3 g; Sugars: 2 g; Protein: 6 g; Potassium: 280 mg
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Exercise and activity are also great for your blood pressure and overall health. Try these exercises that will make you happy.
Published March 1, 2024
Source: https://library.teladochealth.com/hc/en-us/articles/12993401853587-10-Better-for-Blood-Pressure-Crunchy-Snacks
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