#1 Snack for Weight Loss When You Have High Blood Pressure

#1 Snack for Weight Loss When You Have High Blood Pressure

Pull up a chair: This easy peanut butter banana cinnamon toast is perfect for beginners and classically trained cooks alike. Not only do the nutrients in this dynamic combination work together perfectly, they deliver great nutritional value in every bite.

Why is it so awesome?

As a registered dietitian and busy mother of two, it's no joke to say that she eats this combo every day for its powerful benefits as well as its convenience.

Don’t believe me then get it from Rahaf Al Bochi, RDN, LD, owner of Olive Tree Nutrition LLC and media spokesperson for the Academy of Nutrition and Dietetics. “The combination of bananas, peanut butter, and whole grain toast is a great snack because it provides protein, high-fiber carbs, and healthy fats that help stabilize blood sugar, give you energy, and keep you feeling full,” she says. .

Not to mention, this easy snack is a great source of multiple nutrients, and these are the ones worth mentioning.

Good source of potassium

If you've heard of potassium, you've probably heard the same sentence mentioning bananas. Because it's one of the best-known sources of potassium, which is a dynamic duo with sodium. Potassium works inside cells to regulate body fluids, while sodium works outside cells to regulate blood pressure and keep the heart pumping smoothly. A medium sized banana provides about 9% of your daily potassium needs.

While it's not the best source of potassium (apricots and potatoes actually have more per serving), it's an easy, convenient, and affordable way most people can find it at their local grocery store. It's a price option.

Packed with protein

Affordable, delicious, and nutritious, 2 tablespoons of peanut butter provides about 7 grams of protein, 12 grams of unsaturated fat and 2 grams of fiber. A 2019 study published in the British Medical Journal showed that these three nutrients found in peanuts (and other nuts) may support weight loss efforts. The combination has a important saturation factor.

You will feel fuller and more satisfied after eating, and you will chew less involuntarily.

Be careful what kind of peanut butter you choose. Natural peanut butter is very low in sugar and sodium, but we know there are many different options on the market today that don't share the same nutritional profile. We recommend choosing peanut butter.

Contains Whole Grain Products

There's a reason the 2020-2025 Dietary Guidelines for Americans, recommend eating at least half of your grains whole. Unlike their fortified or refined counterparts, whole grains contain wheat bran, germ and endosperm. This composition of whole grains, including whole wheat bread, provides fiber, B vitamins, antioxidants, protein, healthy fats, iron, and folic acid, which may aid in weight loss and heart health. A 2019 study published in the Journal of Nutrition found that simply adding more fiber to your diet was the best predictor of weight loss in a six-month study. A recent 2021 study published in the Journal of Nutrition found that replacing refined grains with whole grains reduced body fat percentage and improved cholesterol and blood sugar levels, thereby lowering the risk of cardio metabolic disease. It turns out that

But buyers beware. You have to be careful with the type of bread you buy. “[Added] sugar and salt can be hidden in bakery products, so choose products that contain 5% or less of your daily value for sodium and sugar,” Al Bochi said, consider Grams of fiber and over 4 grams of protein per slice.

Dietary Tips for Healthy Blood Pressure

Consider the DASH Diet

Al Bochi recommends that people with high blood pressure consider the DASH diet. This dietary pattern focuses on consuming more vegetables and fruits, whole grains, dairy, beans, nuts, poultry and fish while limiting sodium intake to less than 2,300 milligrams per day.

Instead of thinking about what you can't eat, focus on what you can eat and try adding those foods to your daily meals and snacks. If you choose, you will definitely fit into this eating pattern.

Cooking at home

We know you're busy, but it would be nice to have a takeout or prepackaged meal. However, fast and frozen foods often contain more sodium than you need (or need) in one meal, so it's important to be careful about how often you do this. Bochi recommends cooking more food at home to reduce sodium intake. But that doesn't have to mean cooking 21 meals each week at home!

Instead, prep your meals ahead of time and cook up proteins, complex carbs, and veggies so you can prepare a quick meal when you're short on time. It pairs perfectly with cinnamon toast and is a quick and easy meal to make.

Check out these meals prep recipes to help you lose weight.

Final result

Losing weight while dealing with high blood pressure doesn't mean you have to live on a simple or lackluster diet. Consider the meals and snacks those are easy to prepare. I promise that it will satisfy you.