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  6. 34 Low-Sodium Snacks for High Blood Pressure

34 Low-Sodium Snacks for High Blood Pressure

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD February 15, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Traditional Greek Tahini Dip

These low-sodium snacks are delicious ways to stay satisfied between meals. With ingredients like apricots, nuts and bananas—plus other foods rich in calcium, magnesium or potassium—these snacks can even help you maintain a healthy blood pressure. Plus, each recipe contains 240 milligrams of sodium or less per serving, which also can help support healthy blood pressure. Try a recipe like our Flourless Banana Chocolate Chip Mini Muffins for a make-ahead snack you can enjoy all week, or turn to our Traditional Greek Tahini Dip for a last-minute bite everyone can share. 

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Cherry-Cocoa-Pistachio Energy Balls

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Minced dried cherries and pistachios make these energy balls a salty-sweet snack to satisfy all your cravings. Almond butter and cocoa add substance and chocolaty appeal. Serve any time of day as a snack or dessert, or pack them for a hike.

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Flourless Banana Chocolate Chip Mini Muffins

Flourless Banana Chocolate Chip Mini Muffins
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Pulsing rolled oats with eggs, banana, brown sugar and oil creates the moist dough of these chocolaty muffins without a bit of all-purpose flour. These are two-bite muffins with a dense and gooey texture. They're delicately sweet and rich, too, so baking them as mini muffins makes them a perfect snack or quick morning bite.

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Chocolate-Peanut Butter Energy Bars

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Dates provide all the sweetness you need for these no-bake energy bars. Each square serves up a hearty dose of protein--thanks to peanut butter and peanuts--as well as fiber from rolled oats. Kids will love the chewy bites with crunchy nuts.

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Apricot-Sunflower Granola Bars

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Easy to make at home, these nut-free granola bars can be adjusted to your taste preferences. Simply vary the add-ins to your taste, swapping 2 cups of any combination of small (or chopped) dried fruit, seeds and/or chocolate chips for the apricots and seeds in this version. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.

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Traditional Greek Tahini Dip

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Super creamy with the nutty flavor of sesame seeds, this homemade tahini sauce recipe is a popular way to begin a meal in Cyprus. Serve with crudités and pita.

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Super-Seed Snack Bars

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Thanks to a mix of pumpkin, sunflower, hemp and chia seeds, these healthy snack bars are packed with protein, fiber, minerals and healthy fats. Because these bars pack well, they're great for taking along on all-day adventures.

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Vegan Chocolate-Dipped Frozen Banana Bites

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These bite-size frosty morsels of frozen banana, peanut butter and vegan chocolate make a perfect low-calorie snack or easy dessert. These banana bites store well in the freezer, so make some ahead and keep them on hand for those moments you crave a taste of something sweet.

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Banana & Walnuts

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A handful of walnuts and a potassium-rich banana go a long way as a snack. It's the perfect mix of carbohydrates and heart-healthy fats to keep you energized.

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Apricots & Walnuts

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This simple snack provides the energy you need when you start to drag.

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Yogurt with Beets (Borani Chogondar)

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Borani, a Middle Eastern yogurt dip, can be made with anything from spinach to eggplant to carrots. This recipe gets its shockingly pink color from grated beets. Make it ahead--the longer it sits, the better it tastes. Read more about this recipe.

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Apricot-Ginger Energy Balls

Apricot-Ginger Energy Balls
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This easy energy ball uses natural ingredients to give you a quick bite of energy when you need it. Dried apricots and honey hold together the coconut and oats, while ginger and tahini deepen the sweet flavors. Ready in just 25 minutes, you can have these as a grab-and-go breakfast, afternoon snack or sweet treat after dinner.

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Smoky Pumpkin Seeds

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Smoked paprika and garlic powder punch up the flavor in this easy roasted pumpkin seeds recipe.

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Chocolate-Hazelnut Energy Balls

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These energy balls marry the flavors of nutty hazelnuts with rich chocolate. They're chewy with a slight crunch and have just enough sweetness to curb a midday or post-dinner sweet tooth.

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Spiced Pecans

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Making this delicious and healthy snack is very simple but also a rare instance where the recipe is meant to take longer in order to make it easier. Most nuts can burn faster than you can say "What's that smell?"--so these spiced pecans are baked low and slow to avoid any nasty surprises.

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Za'atar Roasted Pumpkin Seeds

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Za'atar (or zaatar)--a Middle-Eastern spice blend that's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs--livens up roasted pumpkin seeds.

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Air-Fryer Sweet Potato Chips

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Thinly sliced sweet potatoes fry to a crispy crunch in the air fryer. These homemade chips also use much less oil, which cuts down on calories and fat. They're a naturally sweet side for sandwiches, burgers, wraps and more.

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Peanut Butter Energy Balls

peanut butter energy balls
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These healthy peanut butter and chocolate energy balls deliver a mixture of simple and complex carbohydrates to help fuel you up whenever you need a little boost. They're no-bake and easy to make with ingredients you probably have on hand, like oats and nut butter. Feel free to experiment with different mix-ins--for example, dried fruit or chopped nuts--in place of the chocolate chips and coconut.

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Banana-Peanut Granola Bars

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These healthy, homemade granola bars are reminiscent of peanut butter-and-banana sandwiches. Be sure to look for dried banana, not banana chips. The chips are cooked in oil and, if not stored properly, can have an off taste. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.

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Air-Fryer Crispy Chickpeas

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Air-fried chickpea snacks are intensely flavored and incredibly crunchy. Drying the chickpeas is essential to a good crunch, so don't skip this step. If you have time, leave them out on the counter to dry for an hour or two before frying.

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Blueberry-Cashew Granola Bars

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Coconut extract gives these homemade granola bars tropical-inspired flavor. Feel free to swap the blueberries, cashews and flaxseeds for any combination of your favorite dried fruit, nuts or seeds. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.

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Pistachio & Peach Toast

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This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes.

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Coconut-Cashew Breakfast Bites

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Never skip breakfast again: keep these coconut and date breakfast bites in the fridge or freezer, and you'll always have a grab-and-go option for busy mornings.

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Watermelon, Raspberry, and Lime Ice Pops

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The combination of tart lime and sweet watermelon and raspberries will keep you refreshed on a hot summer day.

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Bananas About Chocolate

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This treat is both decadent and healthy! Chocolate does have a place in a healthy diet, as studies suggest that components in dark chocolate can help lower blood pressure.

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Apple & Pistachios

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This apple & pistachio combo is a well-rounded and satisfying snack.

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Apricots with Walnuts & Cheese

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This simple snack is giving us those classy cheese-and-nut-board vibes. Treat yourself to this tasty and satisfying snack.

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Walnuts with Dark Chocolate

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You can't go wrong with dark chocolate; it's the perfect pick-me-up. And when combined with a healthy fat source like walnuts, it will power you through your day.

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Peanut Butter-Banana Cinnamon Toast

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This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.

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Garlic-Parmesan Roasted Pumpkin Seeds

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Garlic bread meets pumpkin seeds in this baked pumpkin seed recipe--and they really hit it off!

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Almond Joy Granola Bars

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These easy homemade granola bars are packed with the chocolaty-coconut flavor of the candy bar classic. But feel free to vary the mix-ins to your preference. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.

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Pistachios & Apricots

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Dried fruit and nuts is a classic snack that never gets old. Tip: Use shell-on pistachios--shelling them will force you to eat slower and really savor your snack time.

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Blueberries with Walnuts & Cheese

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Blueberries add just the right touch of sweetness to round out this nutritious nut and cheese snack. Bonus: It's all super easy to pack for on-the-go snacking.

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Greek Yogurt with Strawberries

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Protein-rich Greek yogurt and sweet strawberries make for a super-simple and satisfying snack.

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Fruit & Nuts Snack Mix

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Whip up a big batch of this sweet and salty mix for on-the-go fuel or to have on hand for after-school snacks.

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    1 of 34 Cherry-Cocoa-Pistachio Energy Balls
    2 of 34 Flourless Banana Chocolate Chip Mini Muffins
    3 of 34 Chocolate-Peanut Butter Energy Bars
    4 of 34 Apricot-Sunflower Granola Bars
    5 of 34 Traditional Greek Tahini Dip
    6 of 34 Super-Seed Snack Bars
    7 of 34 Vegan Chocolate-Dipped Frozen Banana Bites
    8 of 34 Banana & Walnuts
    9 of 34 Apricots & Walnuts
    10 of 34 Yogurt with Beets (Borani Chogondar)
    11 of 34 Apricot-Ginger Energy Balls
    12 of 34 Smoky Pumpkin Seeds
    13 of 34 Chocolate-Hazelnut Energy Balls
    14 of 34 Spiced Pecans
    15 of 34 Za'atar Roasted Pumpkin Seeds
    16 of 34 Air-Fryer Sweet Potato Chips
    17 of 34 Peanut Butter Energy Balls
    18 of 34 Banana-Peanut Granola Bars
    19 of 34 Air-Fryer Crispy Chickpeas
    20 of 34 Blueberry-Cashew Granola Bars
    21 of 34 Pistachio & Peach Toast
    22 of 34 Coconut-Cashew Breakfast Bites
    23 of 34 Watermelon, Raspberry, and Lime Ice Pops
    24 of 34 Bananas About Chocolate
    25 of 34 Apple & Pistachios
    26 of 34 Apricots with Walnuts & Cheese
    27 of 34 Walnuts with Dark Chocolate
    28 of 34 Peanut Butter-Banana Cinnamon Toast
    29 of 34 Garlic-Parmesan Roasted Pumpkin Seeds
    30 of 34 Almond Joy Granola Bars
    31 of 34 Pistachios & Apricots
    32 of 34 Blueberries with Walnuts & Cheese
    33 of 34 Greek Yogurt with Strawberries
    34 of 34 Fruit & Nuts Snack Mix

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    34 Low-Sodium Snacks for High Blood Pressure
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