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.
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.
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.
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.