According to the Centers for Disease Control and Prevention, nearly half of adults in the United States (47 percent, or about 116 million people) have high blood pressure (also known as hypertension).
While there are many conditions that can affect people with high blood pressure, a recent 2020 review article published in Gland Surgery found that adults with a higher body fat percentage (obesity) accounted for 65% to 30% of people diagnosed with essential hypertension. 78%. Having high blood pressure also puts you at risk for heart disease and stroke, two of the leading causes of death in the United States today.
Given these statistics, it's important to be proactive and make small, simple changes that can make a big difference to your blood pressure. But don't worry, you don't have to overhaul your eating habits overnight. We'll show you how to incorporate your favorite affordable everyday foods that also happen to be better choices for you. Get started with this nutritionist-favorite snack that not only helps you lose weight but also lowers your blood pressure!
The No. 1 snack for those with high blood pressure who want to lose weight
Pull up a chair: This basic peanut butter banana cinnamon toast is perfect for novice cooks and classic-trained cooks alike. The nutrients in this energizing combo not only work together perfectly but also provide a huge boost of nourishment in every single bite you have.
A recipe photo of Peanut Butter Cinnamon Toast served on a plate
Credit: Kristen Ma
Why is it so great?
I'm not kidding; as a registered dietitian and busy mom of two, I eat this combo every day, not only for the convenience but also for its powerful benefits.
do not trust me? Then get information from Rahaf Al Bochi, RDN, LD, owner of Olive Tree Nutrition LLC and media spokesperson for the Academy of Nutrition and Dietetics. She shares, "A banana, peanut butter, and whole-wheat toast combo is a great snack because it provides protein, fiber-rich carbohydrates, and healthy fats that help keep blood sugar stable, give you energy, and keep you healthy." "You stay full."
Not to mention, this easy snack is a great source of several nutrients; here are some notable ones.
good source of potassium
If you've heard of potassium, you've probably also heard of bananas mentioned in the same sentence. That's because bananas are one of the best-known sources of potassium, an important electrolyte that's essential for keeping your body's fluid levels balanced. Potassium is the dynamic duo partner of sodium. Potassium works inside the cells to manage fluid, while sodium works outside the cells to help control blood pressure and keep the heart beating smoothly. One medium banana provides about 9 percent of the daily value for potassium.
While it's not the highest food source of potassium (apricots and potatoes actually have more potassium per serving), it's an easy, convenient, and affordable option that most people can find at their local grocery store.
rich in protein
Affordable, delicious, and nutritious, 2 tablespoons of peanut butter provide about 7 grams of protein, 12 grams of unsaturated fat, and 2 grams of filling fiber. These three nutrients found in peanuts (and other tree nuts) have been shown to potentially aid weight loss, according to a 2019 study published in the BMJ. Plus, this combination promotes satiety, which means you'll feel full and satisfied after eating and be less likely to mindlessly chew.
Be careful with the type of peanut butter you choose. While natural peanut butter is very low in added sugar and sodium, we know there are many different nutritional options available on the market today. Al Bochi recommends choosing "natural" peanut butter that doesn't contain any added sugar.
include whole grains
There's a reason the 2020-2025 Dietary Guidelines for Americans recommend making at least half of your grains: They're packed with nutrients! Unlike enriched or refined grains, whole grains contain the bran, germ, and endosperm of wheat. This composition of whole grains, including whole-wheat bread, provides fiber, B vitamins, antioxidants, protein, healthy fats, iron, and folic acid, which may benefit weight loss and heart health. A 2019 study published in the Journal of Nutrition found that simply adding more fiber to the diet was the best predictor of weight loss in the six-month study. And that's not all: A recent study published in 2021 in the Journal of Nutrition also found that replacing refined grains with whole grains can lower body fat percentage and improve cholesterol and blood sugar levels, which can reduce the risk of cardiometabolic disease.
Buyer beware, however: You need to know the type of bread you're buying, as they're not all made the same way. Al Bochi shares, "Sometimes there may be hidden [added] sugar and salt in bread products, so choose products that don’t exceed 5% of your daily value for sodium and sugar." Also, try to choose options that provide at least 2 grams of dietary fiber and 4 grams or more of protein.
Diet Tips for Maintaining Healthy Blood Pressure
, ,
Al Bochi recommends that people with high blood pressure consider the DASH diet: "The DASH diet, which stands for Dietary Approaches to Stop Hypertension, has been shown to be effective in controlling blood pressure. nuts, poultry, and fish, while limiting sodium intake to less than 2,300 mg per day."
Instead of thinking about what you can't eat, focus on what you can eat and try to include more of these foods in your regular meals and snacks. The combination of nutrients in this snack certainly lends itself to this eating pattern, especially if you choose low-sodium bread and peanut butter.
Cook at home.
Let's face it, we know you're busy, and the convenience of getting takeout or eating a prepackaged meal saves lives. However, it's important to be mindful of how often you do this, since fast food and frozen meals often contain more sodium than you need (or want) in one meal. Al Bochi recommends cooking more at home to help reduce sodium intake. However, that doesn't necessarily mean you cook 21 meals a week at home!
Instead, try prepping meals ahead and cooking some protein, complex carbs, and veggies in batches so you can whip up an easy meal when you're pressed for time. A scrambled egg omelet with roasted vegetables pairs perfectly with peanut butter banana cinnamon toast for an easy meal that comes together in no time.
Check out these weight loss-friendly meal prep recipes you might like.
the bottom line
Losing weight while managing high blood pressure doesn't mean you have to live off simple or bland diets. Embrace an additive mindset and focus on simple, easy-to-prepare meals and snacks you can enjoy, like this Peanut Butter Banana Cinnamon Toast. We promise it will satisfy and benefit your health!