The #1 Snack to Help Lower High Blood Pressure

If you’re looking for an easy, cost-effective and science-backed snack to support healthy blood pressure, dietitians say you should reach for pulses. Pulses is a food category that includes lentils, beans, chickpeas and peas. These plant-based powerhouses have a nutrition profile that’s helpful for promoting heart health. Let’s dive into why pulses are such a helpful snack for high blood pressure, and how you can make them part of your routine.

Why We Love Pulses for Blood Pressure

Filling and Super Versatile

Pulses are super flexible and flavorful. Whether you’re in the mood for something creamy or crunchy, there’s a pulse-based snack for that. Pulses are high in fiber and protein, which helps make them more filling, too. 

Veronica Rouse, M.A.N., RD, CDE, says, “One of my top recommendations for a snack to help lower blood pressure is pulses. They’re incredibly versatile, so you can enjoy them in a variety of ways. Try roasted chickpeas for a crunchy snack, steamed edamame sprinkled with everything bagel seasoning, or hummus paired with raw veggies or whole-grain crackers.” 

As a bonus, pulses are shelf-stable and budget-friendly compared to many other snack options, which makes them easy to keep on hand. They can easily be blended into dips, mashed into toast, stirred into salads and even blended into smoothies for a satisfying between-meal bite. 

Packed with Nutrients

Pulses are loaded with nutrients that are important when it comes to regulating blood pressure. For example, ½ cup of cooked lentils provides 365 milligrams of potassium, 36 mg of magnesium and 8 grams of fiber. Rouse emphasizes these nutrients, stating, “These minerals are key components of the DASH diet, a dietary pattern specifically designed to lower blood pressure. Potassium helps counteract the effects of sodium, magnesium supports blood vessel relaxation, and fiber promotes overall cardiovascular health.” 

Naturally Low in Sodium

Unlike many packaged snacks, pulses in their original unprocessed form are naturally sodium-free. Of course, adding seasoning can enhance their flavors, but it doesn’t have to compromise your health goals. Instead of reaching for high-sodium mixes, try using salt-free herb blends, citrus juice, garlic, smoked paprika or nutritional yeast for a boost of flavor with less added sodium. If you’re using canned beans or lentils, rinsing them under cold water can reduce sodium content by about 36%, making them a more blood pressure-friendly option.

Buying premade snacks with pulses—like roasted chickpeas, lentil chips or crunchy beans—can be a convenient way to boost your intake of fiber and plant-based protein. However, it’s important to be mindful of their sodium content. Making your own homemade snacks gives you full control over both flavor and sodium, allowing you to enjoy all the benefits of pulses without overdoing it on the salt.

May Lower High Blood Pressure Risk

There’s strong evidence supporting pulses’ role in lowering hypertension (high blood pressure) risk. Rouse points out a 2025 review of research published by the American Heart Association that found plant-based proteins like beans and lentils have been consistently associated with lower blood pressure and a reduced risk of cardiovascular disease. This makes them an excellent choice for anyone looking to support heart health through their daily food choices. Incorporating pulses into your weekly snack rotation is a simple, research-backed way to help support healthy blood pressure levels.

Other Tips for Healthy Blood Pressure

Beyond choosing nutrient-dense snacks like pulses, here are a few other important strategies to support healthy blood pressure levels.

• Follow the DASH diet: Rouse says, “Following the DASH dietary pattern is one of the most effective strategies for lowering blood pressure. This approach emphasizes fruits, vegetables, whole grains, legumes, nuts and low-fat dairy, while limiting sodium, added sugars and ultra-processed foods.”  
• Get regular physical activity: Regular physical activity strengthens the heart and improves circulation. Aim for the goal of at least 150 minutes of moderate-intensity exercise per week to support cardiovascular function.
• Limit sodium intake: The American Heart Association recommends getting no more than 2,300 mg of sodium per day, and recommends consuming even less (1,500 mg per day) if you have high blood pressure or are considered high risk for developing it.
• Manage stress levels: Chronic stress can elevate blood pressure levels; building in moments for mindfulness, breathing exercises or hobbies that bring you joy can be helpful for stress management. 
• Prioritize sleep: One 2022 study found that adults with hypertension who habitually slept for less than six hours had lower odds of achieving healthy blood pressure levels compared to those sleeping seven to nine hours. Getting consistent, quality sleep is a simple yet powerful tool for supporting heart health.

Our Expert Take

Pulse foods like lentils, beans, chickpeas and peas are often thought of as ingredients reserved for soups, stews or main dishes, but making them a go-to snack is a smart strategy for supporting your blood pressure. It doesn’t have to be a full overhaul of your eating pattern, either. Start by adding a few handfuls of roasted chickpeas into your trail mix, blend beans into a dip or add split peas to your afternoon snack wrap. Small, consistent changes like these can support better heart health over time. For more tips on managing blood pressure, check out this 30-Day DASH Diet Meal Plan for Beginners.