What are good low sodium snacks to eat if I have high blood pressure?
15 Low Sodium Snacks to Try if you have Hypertension
These 15 snacks are all less than 150 mg sodium using the specific brands listed. You can swap out for other products, but pay attention to the sodium content! Most of these options are also great sources of potassium for better blood pressure.
1 – Avocado Toast (70 mg sodium)
Mash half an avocado onto toasted Food for Life low sodium bread and sprinkle with 1/4 tsp of Trader Joe’s Everything but the Elote seasoning. Avocado is a great source of potassium and the Elote seasoning has a great chipotle flavor.
2 – Yogurt Parfait (45 mg sodium)
Top 1/2 cup Greek yogurt with 1/4 cup Michele’s Lemon Pistachio granola and 1/2 cup blueberries. Drizzle with honey if desired. Yogurt is a great source of potassium. You can choose whatever granola you like. I’m just fan of Michele’s products!
3 – Homemade Hummus with Veggies (53 mg sodium)
Dip raw veggies like broccoli and celery into 1/4 cup of low sodium homemade hummus. Hummus is a great source of fiber and healthy fat. You can purchase hummus but watch the sodium content! When you use a low sodium version like ours, you have more room to pair it with pita chips or crackers.
7 – Coco Pop topped with Peanut Butter, Banana, and Hemp Hearts (8 mg)
Top 1 coco pop with 1 Tbsp unsalted peanut butter, banana slices, and 2 tsp hemp hearts. You can really use any low sodium vessel for your PB and banana: unsalted crackers, rice cakes, a piece of toast…whatever you like!
11 – Chia Seed Pudding (63 mg sodium)
Use our chia seed pudding recipe for a tasty snack! Use whatever milk you like, but I like either cow’s milk or coconut milk. Top with toasted coconut and blueberries!
15 – Overnight Oats (72 mg sodium)
Try our pumpkin overnight oats! Perfect for pumpkin season and easy to prep ahead.
Whether you are trying to improve your blood pressure or just need more snack ideas, these are some tasty and satisfying low sodium options! If you need more ideas on how to cook low sodium meals, we have 6 delicious salt free seasoning blends to help make that a reality!
An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.