Snacks to Fight High Blood Pressure

A combination of protein and fiber intake has significant additive effects to lower 24-hour and awake systolic blood pressure.
Aleh Manchuliantsau

My father-in-law is a diabetic and suffers from high blood pressure.
I noticed that he regularly eats snacks. 

To my mind - sugary snacks are the worst thing that a diabetic can eat. I remember how my grandma, a diabetic too, thoroughly calculated every cookie she ate.

I could not resist asking:
"Vincent, why do you eat so many snacks?"
His answer was very concise:
"I manage my blood pressure that way.:
"You manage your blood pressure that way?"
"Right, and as you might notice, I eat high fiber protein snacks." 

How to Manage Blood Pressure with Snacks

The food scientist in me couldn't resist verifying his approach, and here is what I found:

1) Most studies show that high protein diets lead to higher blood pressure. 

2) Dietary fiber may lower blood pressure, but this effect is small.

3) However, a combination of protein and fiber intake has significant additive effects to lower 24-hour and awake systolic blood pressure.

 
  Dietary Protein and Soluble Fiber Reduce Ambulatory Blood Pressure in Treated Hypertensives  Valerie Burke, Jonathan M. Hodgson, Lawrie J. Beilin, Nella Giangiulioi, Penny Rogers, Ian B. Puddey

Dietary Protein and Soluble Fiber Reduce Ambulatory Blood Pressure in Treated Hypertensives
Valerie Burke, Jonathan M. Hodgson, Lawrie J. Beilin, Nella Giangiulioi, Penny Rogers, Ian B. Puddey

 

Fiber and Protein in Popular Snacks

If you want to check whether this hack works for you, let me help you. 

Our chief mixologist, Anastasia Tkacheva helped me make a table with the protein and fiber content of the most popular snacks today.  

Brand Protein Fiber Main Ingredient Secondary Ingredients Cooking Method
Angie’s BOOM-CHICKAPOP 3g 4g Popcorn Sunflower Oil, Sea Salt Popped
Beanfields 5g 6g Black beans, Navy beans Organic Brown Rice, Sufflower or Sunflower Oil, Seasoning blend Baked, then fried
Beanitos 5g 3g Whole Black Beans, Whole Grain Long Brown Rice and/or Long Grain White Rice Sunflower Oil, Long Grain Rice Flour, Sea Salt. Baked, then fried
Farmhouse Culture 2g 2g Sauerkraut (green cabbage, water, sea salt), corn flower Vegetable Oil (Canola, Sunflower and/or Safflower and/or red palm olein), brown rice flower Fried
Food Should Taste Good 2g 2g Stone Ground Corn High Oleic Sunflower Oil and/or Safflower Oil and/or Canola Oil, Brown Rice Flour, Flax Seeds, Cane Sugar, Sesame Seeds, Sunflower Seeds, Quinoa Baked
Garden of Eatin 2g 2g Organic Corn Expeller Pressed oil Fried
Garden Veggie Straws 1g <1g Potato Starch, Potato Flour, Corn Starch Flavors, Canola and Safflower Oil Extruded
Hardbite 2g 4g Vegetable, (Sweet Potato) Non-hydrogenated sunflower oil and/or non-hydrogenated canola oil, sea salt. Fried
Harvest Snaps 5g 3g SnapPeas, Lentil Bean, Black Bean Vegetable Oil (Canola, Sunflower and/or Safflower Oil), Rice, Yeast Extract, Maltodextrin Baked
Hippeas 4g 3g Organic ChickPea Flour Organic Rice Flour, Organic Sunflower Oil, Organic Tapioca Starch, Organic Seasoning Extruded
Kettle 3g 2g Potato Safflower and/or sunflower and/or canola oil, organic whey powder, flavors Fried
Late July 2g 2g Organic Yellow Corn Expeller Pressed Non-GMO Sunflower Oil and/or Expeller Pressed Non-GMO Safflower Oil, Flavors Spices Fried
Pirate's Booty 2g 1g Cornmeal Rice Flour, Sunflower Oil, Pressed Canola Oil Baked
PLANETARIANS 7g 4g Sunflower meal, 50% Brown Rice Flour (30%), Non-GMO Tapioca starch (10%), Sunflower oil (10%), Non-GMO Natural Seasoning Extruded
PoP ChipsPotato 1g 0g Potato with a dash of the good high oleic oils Right spices and seasonings Popped
Siete 1g 2g Coconut Flour Avocado Oil Baked
Skinny Pops 2g 3g Corn kernel Sunflower Oil, Salt. Popped
Stacy's Pita Chips 3g 3g Real Pita Bread; Enriched Wheat Flour Sunflower, Canola Oil, Organic Cane Sugar, Flavors Twice Baked
SunChips 2g 2g 100% Whole Grain Whole Corn, Sunflower and/or Canola Oil, Brown Rice Flour, Whole Oat Flour Fried
SunChipsVeggie Harvest 3g 2g Real Veggies and Whole Grains Dried Veggies, Sunflower and/or Canola Oil, Brown Rice Flour Fried
Terra 1g 3g Exotic Vegetables; Real Whole Vegetables Expeller pressed canola oil and/or safflower oil and/or sunflower oil, sea salt, beet juice concentrate (for color). Fried
Way Better 1-2g 3 g Organic Whole Ground Corn, High Oleic Sunflower Oil Sprouted Seed, Bean, and Grain Blend (Sprouted Black Beans, Organic Sprouted Flax Seed, Sprouted Quinoa), Organic Onion, Organic Garlic, Sea Salt. Baked and then Fried Short Time
 

Source: USDA National Nutrient Database, PLANETARIANS. Download table as PDF.

Want to test it? Challenge yourself!

1. Choose any 3 snacks.

2. Make sure that they total:

  • 25g (for women), 38g (for men) of fiber
  • 46g (for women), 56g (for men) of plant protein
  • 100-250 calories per snack

3. Have these 3 snacks between meals within a day.

4. Let us know in the comments to this post if you feel better the next day.

Can't find snacks that meet these criteria? Then support PLANETARIANS efforts to make the ultimate snack for healthy blood pressure.

Aleh Manchuliantsau