19 snacks that can help lower blood pressure naturally

High blood pressure, or high blood pressure, affects nearly half of adults in the United States. It can increase your risk of heart disease and harm your kidneys, eyes and more.

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 fats. A healthy diet is one of the best ways to support heart health and reduce heart disease risk factors, after all.

Chickpeas are a good source of magnesium and fibre. A 1/2-cup serving provides 6.75 grams (g) of fiber, which is 24% of the Daily Value (DV).

Fiber reduces blood fat levels, supports the health of blood vessel walls, improves insulin sensitivity, and reduces oxidative stress, all of which may reduce high blood pressure.

Avocados are high in magnesium, which is essential for regulating blood pressure. A 201-gram avocado contains 58.3 milligrams of magnesium, or 13.8% of the daily value.

Studies show that people with low magnesium levels are more likely to develop high blood pressure. A high-magnesium diet can reduce the risk of high blood pressure.

Tuna is also a good source of magnesium, providing 56.8 mg or 13.5% of the daily value per 172-gram can. They are also high in omega-3 fatty acids, which may reduce blood pressure levels by reducing inflammation and promoting nitric oxide release.

Pumpkin seeds are an excellent source of magnesium, providing 154 mg, or 37% of the daily value per ounce. They are also high in plant protein, providing 8.45 grams per ounce.

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

Chickpeas are full of magnesium, providing 78.7 mg, 19% of the daily value, per cup.

Chickpeas are also high in potassium, another mineral important for regulating blood pressure levels. A cup of chickpeas contains 477 mg of potassium, or 10% of the daily value.

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

A cup of Greek yogurt provides 251 mg of calcium, or 19.4% of the daily value.

Almonds are an easy, healthy snack option and are full of vitamins and minerals that lower blood pressure. An ounce of almonds contains 76.5 mg of magnesium, or 18% of the daily value.

Chia seeds are an excellent source of nutrients that regulate blood pressure, such as fibre, calcium and magnesium.

One ounce of chia seeds covers 34% of your daily value for fiber, 23% of your daily value for magnesium, and 14% of your daily value for calcium.

Cashews are high in magnesium, with 82.8 mg, which is 20% of the daily value in an ounce.

Regularly eating 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.

A cup of edamame contains 24% of the daily value of magnesium, 29% of the daily value of fiber, and 14% of the daily value of potassium, all of which are essential for healthy blood pressure control.

Quinoa is a nutrient-dense grain high in magnesium, providing 118 mg per cooked cup, or 28% of the daily value.

Quinoa is also high in fiber, with the same serving containing 5.18 grams, or 18.5% of the daily value.

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

Two tablespoons of peanut butter covers approximately 13% of your daily magnesium needs, making it a good choice for those with high blood pressure.

Dark chocolate provides a number of minerals necessary for controlling blood pressure, such as magnesium.

An ounce of dark chocolate containing 70-85% cocoa solids contains 64.6 mg of magnesium, or 15% of the daily value.

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

Studies show that drinking kefir may reduce body weight and lower systolic blood pressure (the top number) significantly.

Overnight oats are easy to prepare It contains a high percentage of soluble fiber called beta-glucan, which may reduce heart disease risk factors such as high cholesterol and blood pressure.

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

Canned salmon is a protein-rich food that is full of omega-3 fats, potassium, calcium and magnesium. A 454-gram can of salmon contains 74.3% of the daily value of calcium, 31.4% of the daily value of potassium, and 36.6% of the daily value of magnesium.

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

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

Sipping shakes and smoothies that contain whey protein may reduce high blood pressure, blood sugar and blood fat levels.

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

Lentils are one of the healthiest foods you can eat, and are rich in many nutrients such as magnesium, potassium, and fibre.

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