High blood pressure raises your risk for heart disease, but simple lifestyle changes, especially what you snack on, can help bring it down. Choosing snacks rich in fiber, potassium, and protein, while limiting salty foods, can help support healthier blood pressure.

1. Green Smoothie

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A green smoothie with leafy vegetables like kale, spinach, and Swiss chard is rich in potassium and magnesium, which helps to lower blood pressure naturally . One study found that increasing daily potassium intake may significantly lower blood pressure, especially in people with high sodium levels. Spinach is also rich in nitrate, a compound that relaxes the blood vessels and lowers blood pressure.

In addition to leafy greens, add kefir to your green smoothie. This fermented yogur

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