10 better-for-blood pressure crunchy snacks

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

(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

(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

(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

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

(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

(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

(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

(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

(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

Get started with Teladoc Health

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