Doctor-Recommended Snacks to Help Manage High Blood Pressure

9. Walnuts: The Omega-3 Rich Nut

Walnuts are a nutrient-dense nut that offers numerous health benefits, particularly for heart health. Rich in plant-based omega-3 fatty acids, antioxidants, and dietary fiber, walnuts can help lower blood pressure, reduce inflammation, and improve cholesterol levels. The alpha-linolenic acid (ALA) found in walnuts has been shown to support healthy blood vessel function and decrease the risk of cardiovascular disease. Their antioxidants help combat oxidative stress, which is a key contributor to heart problems. Including a small handful of walnuts in your daily diet—whether as a snack, in salads, or blended into dishes—can be a simple, satisfying way to support long-term heart wellness.

10. Edamame: The Protein-Packed Bean

Edamame, or young soybeans, are a protein-packed snack that offers numerous health benefits, especially for heart health. They are rich in plant-based protein, fiber, and powerful antioxidants like isoflavones, which have been shown to support healthy blood pressure and improve arterial function. The fiber in edamame helps regulate cholesterol levels, while its potassium content aids in balancing sodium levels, both of which contribute to a healthier cardiovascular system. Low in saturated fat and naturally cholesterol-free, edamame makes for a heart-smart addition to any diet. Enjoy them steamed, lightly salted, or tossed into salads and stir-fries for a satisfying, nutrient-rich boost.