- Healthy Recipes
- Recipes for Specific Health Condition
- High-Blood Pressure Recipes
By
Danielle DeAngelis
Danielle DeAngelis
Danielle DeAngelis is a journalist and Associate News & Trending Editor for EatingWell. Her current beat is focused on food and health news as well as exclusive celebrity features, regularly interviewing the top names of today’s entertainment industry. She previous worked as the 2022-23 fellow and as an assistant editor for the brand. Her passion for reading, writing and eating local all guide her in her position at EatingWell.
EatingWell's Editorial Guidelines
Published on November 2, 2022
Reviewed by Dietitian
Maria Laura Haddad-Garcia
Reviewed by DietitianMaria Laura Haddad-Garcia
Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.
EatingWell's Editorial Guidelines
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One of the best eating patterns to support your heart health and help lower blood pressure is the DASH diet (AKA the Dietary Approach to Stop Hypertension). These snack recipes follow the DASH diet, highlighting nutritious ingredients like fruits, veggies, whole grains and nuts. Following our parameters for high blood pressure, these snacks are packed with potassium but low in saturated fats and sodium. Recipes like our Apricot-Sunflower Granola Bars and Air-Fryer Sweet Potato Chips are nourishing choices for in-between meals.
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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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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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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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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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Kale Chips
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Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don't overcrowd the pans.
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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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Fruit Energy Balls
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Make a big batch of these no-bake energy balls to keep on hand when hunger strikes or you need a healthy pick-me-up.
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Roasted Beet Hummus
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This vibrant hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Roasted beets make this healthy dip extra flavorful. Serve with veggie chips, pita chips or crudités.
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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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Homemade Trail Mix
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Try this with portable mix with any combination of dried fruits and nuts.
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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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Avocado Hummus
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This vibrant green hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
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Beet Chips
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Make perfectly crunchy veggie chips at home with this healthy recipe. Use a mandoline to slice the beets extra-thin for the optimum crunch!
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Banana Energy Bites
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Perfect for an on-the-go breakfast or snack, these energy bites will keep you fueled.
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Air-Fryer Plantains
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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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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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