The #1 High-Protein Snack for Better Blood Pressure

Lately, it seems like everyone wants more protein on their plates. And for good reason. Protein helps build muscles, bones, enzymes, antibodies and more. Plus, it keeps you full, which may help you eat less between meals. So, it’s an all-around win!

But if you’re dealing with high blood pressure, finding a snack that won’t spike your numbers is key. However, finding one that’s also packed with protein isn’t always easy. Enter our Cottage Cheese–Berry Bowl. It’s loaded with 16 grams of protein per serving, and it’s chock-full of other nutrients that can help keep your blood pressure in check. 

How This Cottage Cheese–Berry Bowl Can Improve Blood Pressure

“This cottage cheese–berry bowl contains a handful of ingredients for the perfect snack to help improve blood pressure,” says Kayla Farrell, RDN, a registered dietitian at Fresh Communications. Its healthy mix of unsalted, low-fat plain cottage cheese, mixed berries, whole-grain cereal and walnuts gives it these blood pressure–friendly benefits:

Low Sodium

When managing blood pressure, sodium is the nutrient to watch as it’s notorious for raising blood pressure. And with as much as 700 milligrams per cup, regular cottage cheese can be a sneaky source of sodium. So, before tossing just any cottage cheese container into your cart, check the label to ensure it says “no salt added.” 

Because no-sodium-added cottage cheese contains a mere 29 mg of sodium per cup, this snack is super-low in sodium (just 59 milligrams per serving). Considering that the American Heart Association recommends limiting sodium to no more than 1,500 mg daily, it’s a slam dunk for blood pressure management.

Provides Protective Minerals

Certain minerals, like potassium, magnesium and calcium, play a key role in maintaining healthy blood pressure. Let’s start with potassium, a mineral most of us don’t get enough of. Maintaining a balance between low sodium and high potassium intake is like a seesaw. And adding more potassium to your diet is one of the most effective ways to keep your blood pressure balanced. Why? “Potassium is a key mineral because it helps counteract the effects of sodium by promoting sodium excretion in the urine, which helps relax blood vessels,” says Veronica Rouse, RD, a registered dietitian and owner of The Heart Dietitian. The good news is, every ingredient in this bowl contains potassium. 

Then there’s magnesium from the cereal and the walnuts. This mineral can help relax blood vessel walls and improve blood flow, further helping to lower blood pressure, says Rouse. Finally, cottage cheese provides calcium, another mineral linked to healthy blood pressure.  

Contains Fiber 

This snack isn’t just high in protein. It also boasts a fiber-rich combination of berries, walnuts and whole-grain cereal. You probably already know that fiber is great for your digestive health. Research also shows that fiber-rich foods can help lower blood pressure levels. 

Of course, one of the main players is the whole-grain cereal. In fact, fiber-rich whole grains are one of the foundations of the blood pressure-lowering DASH diet, which recommends eating six to eight servings of whole grains daily. 

Delivers Plant Omega-3 Fats

The walnuts in this snack are a rich source of alpha-linolenic acid (ALA), a plant omega-3 fat that has been shown to lower blood pressure, says Farrell. Research has found that this heart-healthy fat stimulates the production of nitric oxide, a chemical naturally found in the body that helps relax our artery walls for easier blood flow. That’s not all. ALA also keeps your heart healthy by taming inflammation and preventing blood clots. So don’t forget to sprinkle omega-3-rich walnuts on your bowl! 

Rich in Antioxidants

“Berries are full of vitamin C and anthocyanins, a type of antioxidant that’s known to improve blood vessel function and prevent cell damage caused from oxidative stress, which plays a significant role in high blood pressure and other cardiovascular diseases,” says Farrell.,

But it’s not just the berries. Walnuts and whole grains also contain antioxidants. For instance, walnuts are rich in blood pressure-lowering antioxidants called ellagitannins, while whole grains are another great antioxidant source.,

Nutrients to Focus On for Better Blood Pressure

• Fiber: Fiber, especially from whole foods like fruits, vegetables and whole grains, supports a healthy gut microbiome. This, in turn, helps increase the production of compounds called short-chain fatty acids that may contribute to lower blood pressure, says Farrell. Fiber can also bind to cholesterol and help remove it from the body, providing additional support for heart health. 
• Potassium: This mineral helps reduce tension in the blood vessel walls, lowering blood pressure and counteracting the effects of sodium. High-potassium foods include fruits, veggies, beans and yogurt.
• Magnesium: Magnesium is involved in more than 300 chemical reactions in your body. No wonder it’s a must for healthy blood pressure. In addition to whole grains and nuts, you can also get magnesium from pumpkin seeds, chia seeds, soymilk, beans and edamame.
• Calcium: Calcium supports muscle function and helps arteries contract and relax effectively, contributing to better blood pressure regulation, says Rouse. You probably already know it’s found in dairy products like milk, yogurt and cheese. But dairy products aren’t the only calcium-rich foods. You can also get calcium from canned fish, like sardines and salmon with bones, and from calcium-fortified tofu, orange juice and plant milks. 
• Less Sodium: “Reducing sodium is the most important step when it comes to managing blood pressure,” says Rouse. That’s because too much sodium causes the body to retain water, increasing blood volume, which puts extra pressure on the arterial walls, she adds. When choosing snacks, look for no-salt-added or low-sodium options to better support your blood pressure. 

The Bottom Line

Our Cottage Cheese–Berry Bowl is the ideal high-protein snack for better blood pressure. Made with unsalted low-fat cottage cheese, berries, walnuts and a sprinkle of whole-grain cereal, it’s jam-packed with blood pressure-lowering potassium, magnesium, calcium, antioxidants, fiber and plant-based omega-3 fats. Not only is it low in sodium (just 59 milligrams per serving), each bowlful delivers a whopping 16 grams of protein. Plus, it takes just five minutes to make. Now, that’s what we call a multitasking snack!