19 Snacks That Can Help Lower Your Blood Pressure Naturally

High blood pressure, or hypertension, affects nearly half of American adults. This can increase your risk of developing heart disease and harm your kidneys, eyes, etc.

The good news is that there are meals and snacks rich in nutrients that regulate blood pressure, such as magnesium, potassium, fiber and omega-3 fatty acids. After all, a healthy diet is one of the best ways to promote heart health and reduce risk factors for heart disease.

Hummus is a good source of magnesium and fiber. Half a cup provides 6.75 grams (g) of fiber, or 24% of the daily value (DV).

Fiber lowers blood lipid levels, supports healthy blood vessel walls, improves insulin sensitivity, and reduces oxidative stress, which can reduce high blood pressure.

Avocados are rich in magnesium, necessary for regulating blood pressure. A 201g avocado contains 58.3 milligrams (mg) of magnesium, or 13.8% of the DV.

Studies show that people with low magnesium levels are more likely to have hypertension. Following a diet rich in magnesium may reduce the risk of high blood pressure.

Tuna is also a good source of magnesium, providing 56.8 mg or 13.5% of the DV per 172 g can. It’s also rich in omega-3 fatty acids, which can lower blood pressure by reducing inflammation and promoting the release of nitric oxide.

Pumpkin seeds are an excellent source of magnesium, providing 154 mg, or 37% of the DV, per ounce. They’re also high in plant-based protein, providing 8.45g per ounce.

Some research shows that diets high in plant protein, such as vegetarian diets, are associated with lower blood pressure levels than animal-based diets.

Chickpeas are packed with magnesium, providing 78.7 mg, or 19% of the DV, per cup.

Chickpeas are also rich in potassium, another mineral essential for regulating blood pressure. One cup of chickpeas contains 477 mg of potassium, or 10% of the DV.

Greek yogurt is a good source of calcium, which is necessary for muscle function, including the function of the smooth muscles in your blood vessels that maintain blood pressure and flow.

One cup of Greek yogurt provides 251 mg of calcium, or 19.4% of the DV.

Almonds are an easy, healthy snack option that’s packed with blood pressure-lowering vitamins and minerals. One ounce of almonds contains 76.5 mg of magnesium, or 18% of the DV.

Chia seeds are an excellent source of blood pressure-regulating nutrients like fiber, calcium, and magnesium.

One ounce of chia seeds provides 34% of your daily fiber needs, 23% of the DV for magnesium, and 14% of the DV for calcium.

Cashews are high in magnesium, with 82.8 mg, or 20% of the daily value, per ounce.

Regular consumption of nuts, such as cashews, may protect your heart health by lowering blood pressure and other heart disease risk factors, such as high cholesterol and high blood sugar.

One cup of edamame contains 24% of the DV for magnesium, 29% of the DV for fiber, and 14% of the DV for potassium, all of which are essential for good blood pressure control.

Quinoa is a nutrient-rich grain rich in magnesium, providing 118 mg per cooked cup, or 28% of the DV.

Quinoa is also high in fiber, with the same serving containing 5.18 g, or 18.5% of the DV.

Large bananas provide 8% of your daily potassium needs and smaller amounts of magnesium and fiber.

Two tablespoons of peanut butter cover almost 13% of your daily magnesium needs, making it a good option for people with high blood pressure.

Dark chocolate provides a number of essential minerals for blood pressure control, such as magnesium.

One ounce of dark chocolate containing 70 to 85 percent cocoa solids contains 64.6 mg of magnesium, or 15 percent of the DV.

Kefir is a fermented yogurt drink rich in calcium, containing 316 mg, or 24% of the DV, per cup. Kefir also provides smaller amounts of potassium and magnesium and is a source of probiotics.

Studies show that consuming kefir can reduce body weight and significantly lower systolic blood pressure (the highest number).

Overnight oats are easy to make and rich in a kind of soluble fiber called beta-glucan, which may reduce heart disease risk factors like high cholesterol and blood pressure.

Oats may also help reduce body weight, which can lower blood pressure and benefit overall heart health.

Canned salmon is a protein-rich food that’s packed with omega-3 fatty acids, potassium, calcium and magnesium. A 454 g can of salmon contains 74.3% of the DV of calcium, 31.4% of the DV of potassium and 36.6% of the DV of magnesium.

Canned salmon is so rich in minerals because it is canned with bones, which are soft and safe to eat, and are a source of calcium and magnesium.

Black beans are rich in fiber, potassium and magnesium. One cup of cooked black beans covers 29% of the daily magnesium value, 13% of the daily potassium value, and more than half of your daily fiber needs.

Sipping whey protein shakes and smoothies can reduce high blood pressure, blood sugar, and blood lipid levels.

Whey protein can also help you lose body fat, which can reduce high blood pressure.

Lentils are one of the healthiest foods you can eat and are rich in several nutrients like magnesium, potassium, and fiber.

One cup of lentils provides more than half of your daily fiber needs and more than 15% of your daily magnesium and potassium needs.