Snacks often get a bad rap –especially Do it before you go to sleep. Nearly half of adults in the United States who have hypertension (hypertension), according to Centers for Disease Control and Prevention (CDC), a snack before bed can actually be beneficial to your health. It’s also perfect for the time of the day.
Photo recipe: cinnamon rollover night oats
What to Look for in Blood Pressure-Friendly Snacks
When deciding what to eat, the best snacks for high blood pressure are:
- balance: “The best bedtime snacks for people with high blood pressure include a mixture of protein, carbs, and fiber to help you feel full,” he says. Pam Hartnett, MPH, RDNco-owner of The Vitality Dietitians.
- Under 200 Calories: “Your body can’t digest a lot of food and sleep well at the same time,” says Harnett, so she recommends limiting snacks to 200 calories.
- Low-Sodium, Ultra-Low-Sodium, or Zero-Sodium Snacks: The· dash The Diet to Stop High Blood Pressure recommends up to 2,300 mg (1 teaspoon) of sodium daily. Reducing to 1,500 mg per day may have even greater effects.
- Rich in certain minerals: Adequate intake of certain minerals such as potassium, magnesium, and calcium can help lower high blood pressure.
- In many cases plant-based: Plant-based foods are rich in compounds such as antioxidants, flavonoids, and phytonutrients that help protect cells from damage, reduce inflammation, and lower blood pressure.
- Contains unsaturated fatty acids: Eating more unsaturated fats from plant sources and less saturated fats can help lower blood pressure.
- Packs omega 3 fatty acids. A study published in , found that consuming 2 to 3 grams of omega-3 fatty acids reduced blood pressure compared to people who did not eat omega-3 fatty acids. American Heart Association Journal 2022.
6 best bedtime snacks for high blood pressure
Here are some delicious nutritionist-approved snack combinations that will satisfy your late-night cravings and support a heart-healthy diet for healthy blood pressure levels.
1. Banana with nut butter
Bananas are high in potassium and nut butters have magnesium, making this classic combination great. increase.
2. Oatmeal with fruit and unsalted nuts or seeds
Oatmeal isn’t just for breakfast. It’s also perfect as a snack before bed! Oatmeal is a fiber-rich whole grain and a DASH certified food. Fiber- and antioxidant-rich fruits and toppings with heart-healthy nuts or seeds make for the perfect combination.
3. Yogurt or cottage cheese and fruit
Low-fat dairy products such as yogurt and cottage cheese provide blood pressure-lowering calcium and are DASH-approved. Yogurt and cottage cheese also contain protein and fat, which can help you feel full and satisfied. Enjoy with your favorite fruit. Some ideas: oranges, apples, kiwis, berries. All of these are rich in potassium, vitamins and antioxidants and can help reduce blood pressure and inflammation. Rely on and provide flavor.
4. Pickled vegetables in hummus
A variety of vegetables such as bell pepper strips, peapods, mini cucumbers and green beans are recommended as part of a heart-healthy diet as they are rich in potassium, vitamins and fiber. and helps keep you hydrated, another important way to manage high blood pressure. Vegetables soaked in hummus are great. Not only is the combination satisfying, hummus provides protein, fiber, and fat, making it a well-balanced snack. Up Try this easy classic hummus recipe.
5. Avocado Whole Wheat Toast
Mash a quarter of an avocado onto a slice of whole-wheat toast for a balanced snack. This combination is packed with fiber and healthy fats to help manage blood pressure even before bed.
6. Unsalted nuts and dark chocolate
This snack feels surprisingly like a treat. And it’s also great for those who need to manage their blood pressure. Nuts are rich in magnesium, while dark chocolate contains flavonoids that help lower blood pressure. Besides, other benefits of eating dark chocolate regularly include improved brain power.
Other Tips for Managing Blood Pressure
What else can I do to keep my blood pressure levels healthy? American Heart Association We recommend that you manage your blood pressure in the following ways:
- Eat an overall healthy diet that includes a variety of fruits and vegetables, whole grains, legumes, nuts, fish, lean protein, and low-fat dairy.
- Stay hydrated with at least 6-8 glasses of water per day.
- Minimize added sodium and sugar.
- Limit or refrain from alcohol.
- Aim to move your body for at least 30 minutes a day and at least 150 minutes a week.
- Quit or avoid smoking or e-cigarettes, and avoid passive smoking.
- managing stress.
- Adequate and restful sleep is recommended. CDC.
Conclusion
Even people with high blood pressure can enjoy a heart-healthy snack before bed. Limit high-sodium snacks and choose snacks that contain a combination of carbohydrates, protein, fat and fiber. It may become Overall, it’s definitely a good idea to choose a combination of fruits, whole grains, unsalted nuts and seeds, and low-fat dairy products.
