Your blood should flow freely through your blood vessels. But if the force of your blood against the walls of your arteries is consistently too high, you can develop hypertension, also called high blood pressure. It is a chronic disease that affects nearly half of adults in the United States, according to the Centers for Disease Control and Prevention. High blood pressure increases your risk of heart disease and stroke.
If you’re focused on managing healthy blood pressure, what you eat matters. Luckily, if you’re a Walmart shopper, there are budget-friendly snacks that can help you achieve this goal. Read on to learn how to choose the best snack and our top pick at Walmart for healthy blood pressure.
How to choose a snack that supports blood pressure
Choose one that contains less sodium
Many popular snacks are very salty, and for good reason. Salt gives food a good taste. However, a high sodium intake is often linked to an increase in blood pressure. While sodium plays a key role in regulating our body’s fluid balance, excess sodium in the blood draws water into the blood vessels, increasing the total blood volume within those vessels. . This increases the pressure on the artery walls, leading to hypertension.
There are many options for sodium-free snacks, especially in the produce aisle. And when it comes to packaged snacks, you can find choices with less than 240 milligrams of sodium per serving, which will help you keep your sodium intake relatively low.
Look for one with DASH Dietary Minerals
The Dietary Approaches to Stop Hypertension diet (DASH diet) is a lifelong approach to healthy eating that aims to prevent or manage high blood pressure. The DASH diet encourages the consumption of three specific nutrients: potassium, calcium, and magnesium, all of which are essential for managing hypertension. The ideal is to choose a snack that is a good source of at least one of these three nutrients. If you can find a snack that contains these three micronutrients, even better.
Find one without added sugars
Adding too much sugar to your blood pressure-friendly snack can also harm your heart health. According to data published in Nutrients in 2019, there is a significant link between added sugar consumption and blood pressure. In fact, reducing added sugar intake by about 2 teaspoons per day can reduce systolic (top number in blood pressure measurement) and diastolic (bottom number) blood pressure by about 8 and 4 points, respectively. , according to research. Ideally, a blood pressure-friendly snack will be free of added sugars.
Opt for a product with limited saturated fat
The American Heart Association recommends limiting saturated fats to support heart health. This type of fat, usually solid at room temperature, can increase your risk of heart disease if consumed in excess. Saturated fats are commonly found in snacks such as chips, cookies, pastries and chocolate.
Aim for one that contains protein
Protein is one of three macronutrients, along with carbohydrates and fats, that your body needs in large quantities to function properly. It is made up of smaller units called amino acids, which are often considered the building blocks of life. Protein is essential for many biological processes such as tissue growth and repair, making enzymes and hormones, and supporting a strong immune system.
What’s less known is that protein intake may be linked to healthy blood pressure, especially when individuals consume a wide variety of protein choices, explains the AHA. According to a study published in Nutritional advice in 2019, Focusing on plant-based proteins may offer unique health benefits, such as helping to support weight management and reducing the risk of metabolic syndrome.
Make sure it tastes good
Perhaps the most important factor to consider when choosing a blood pressure-friendly snack is that it tastes good. Because your snack is only beneficial for your health if you actually eat it. And if your snack doesn’t taste good, there’s a good chance it’ll sit sadly in your pantry.
The Best Snack for High Blood Pressure at Walmart
If you’re a Walmart shopper looking to stock up on foods that support healthy blood pressure, you’ll have a hard time coming up empty-handed during your search, as there are so many fantastic options on the shelves.
Of the many snack choices available, Seapoint Farms Dry Roasted Edamame is one that should be on your radar between meals if you suffer from high blood pressure.
Made with just two ingredients: soy and salt, this snack has no added sugars, contains only 110 milligrams of sodium and has less than 1 gram of saturated fat per serving. Plus, you’ll find 10 grams of protein, 4 grams of fiber to promote satiety (and possibly weight management), plus calcium and potassium, two nutrients promoted on the DASH diet that help maintain healthy blood pressure. Finally, the pre-portioned package also helps you stick to just one serving.
Another key feature of this plant-based snack is that it is made from soybeans. Soy has benefits for heart health. According to a systematic review and meta-analysis published in Complementary therapies in medicine in 2021, eating soy can help reduce systolic and diastolic blood pressure. Soy contains compounds called isoflavones that can stimulate the production of nitric oxide, which promotes blood flow, the authors explain. Soy may also reduce oxidative stress and inflammation, two factors that cause high blood pressure.
Walmart offers delicious snacks that support healthy blood pressure. Seapoint Farms Dry Roasted Edamame is a convenient, flavorful snack choice full of healthy nutrients that support blood pressure. Stash this pre-portioned snack in your backpack, purse, or desk at work and you’ll have a healthy snack ready when you need it.