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  6. 20 Low-Sodium Snacks for High Blood Pressure

20 Low-Sodium Snacks for High Blood Pressure

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD Updated October 13, 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 and low counts of saturated fat, which also can help support heart health. 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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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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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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Lemon-Parm Popcorn

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Perk up your popcorn with a bit of lemon pepper and Parmesan cheese.

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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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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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Air-Fryer Sweet Potato Chips

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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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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Peanut Butter-Banana Cinnamon Toast

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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Roasted Buffalo Chickpeas

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Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you.

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Air-Fryer Plantains

air fryer plaintains
Credit: Jacob Fox
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This air-fryer plantain recipe is where the air fryer shines—not sacrificing flavor or texture but saving time compared to cooking them in a deep fryer or on the stovetop. These air-fryer plantains are sweet and salty, with a deliciously crispy crust.

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Almost Chipotle's Guacamole

Almost Chipotle's Guacamole
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Make guacamole at home that tastes just like it came from Chipotle--but don't worry, our version won't be extra! This deliciously fresh guac is perfect for topping burrito bowls or tacos, or serve as an appetizer or healthy snack with tortilla chips and veggies.

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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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Tuna Salad Spread

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This tuna spread recipe is a healthy twist on tuna salad and uses avocado and Greek yogurt in place of mayonnaise. Serve it on cucumber slices, butter lettuce leaves or whole-grain crackers.

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    Everything in This Slideshow

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    1 of 20 Cherry-Cocoa-Pistachio Energy Balls
    2 of 20 Flourless Banana Chocolate Chip Mini Muffins
    3 of 20 Apricot-Sunflower Granola Bars
    4 of 20 Traditional Greek Tahini Dip
    5 of 20 Vegan Chocolate-Dipped Frozen Banana Bites
    6 of 20 Lemon-Parm Popcorn
    7 of 20 Yogurt with Beets (Borani Chogondar)
    8 of 20 Apricot-Ginger Energy Balls
    9 of 20 Chocolate-Hazelnut Energy Balls
    10 of 20 Air-Fryer Sweet Potato Chips
    11 of 20 Banana-Peanut Granola Bars
    12 of 20 Air-Fryer Crispy Chickpeas
    13 of 20 Blueberry-Cashew Granola Bars
    14 of 20 Pistachio & Peach Toast
    15 of 20 Peanut Butter-Banana Cinnamon Toast
    16 of 20 Roasted Buffalo Chickpeas
    17 of 20 Air-Fryer Plantains
    18 of 20 Almost Chipotle's Guacamole
    19 of 20 Greek Yogurt with Strawberries
    20 of 20 Tuna Salad Spread

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    20 Low-Sodium Snacks for High Blood Pressure
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