The Best Late-Night Snack for High Blood Pressure

Ever stayed up late at night with your stomach growling and wondering if you should dig into a snack? Well, you’re not the only one—half of adults admit to reaching for a snack after 8 p.m. While a bag of salty crackers or chips sounds delicious, it might not be the best option if you have high blood pressure. That’s because they are loaded with sodium, which can raise your blood pressure just as you’re trying to unwind.

When choosing snacks, opting for ones that won’t worsen your condition is essential. And if they can improve it—even better! A nourishing snack can keep you satisfied between meals and prevent you from waking up hungry in the middle of the night. So, what’s the best snack you can munch on late at night? Dietitians recommend kefir! And here’s why. 

Kefir is a creamy, drinkable fermented milk product with a slightly tangy taste and a milkshake-like consistency. It is packed with essential nutrients like probiotics, magnesium and potassium, which can help lower blood pressure and support overall health. 

When shopping for kefir, you’ll notice that it comes in many varieties, including non-fat, low-fat and whole milk options, as well as flavored and unflavored. While all of them are great options, the plain one is easy to dress up with either sweet or savory flavors—depending on your craving. For a sweet treat, try our Raspberry-Kefir Power Smoothie or Berry-Mint Kefir Smoothie.

What Makes Kefir a Great Snack for High Blood Pressure?

It’s Rich in Probiotics

Kefir is rich in probiotics—an assortment of beneficial bacteria, or “good bugs” for your gut. Foods rich in probiotics, like kefir, can improve digestion, balance gut bacteria and support immune and brain health. Probiotics in kefir also appear to positively impact heart health by helping to lower cholesterol and blood pressure levels. 

Research indicates that certain probiotic strains in kefir can bind to cholesterol, altering its absorption and helping to reduce blood cholesterol levels. Evidence also suggests that an imbalance of gut bacteria may contribute to high blood pressure in some individuals.

A small study involving people with metabolic syndrome found that those who drank kefir experienced lower blood pressure, reduced fasting blood sugar and lower LDL (known as “bad”) cholesterol levels while also showing an increase in HDL (known as “good”) cholesterol. Another study on individuals with high blood pressure found that those who drank one cup of kefir daily for 28 days experienced a significant decrease in systolic blood pressure (the first number in a blood pressure reading. It’s important to note that both of these studies were small, and more research is needed to confirm these results. 

It Contains Potassium

Bananas aren’t the only food that contains potassium. In fact, a cup of kefir contains almost as much potassium as a medium banana. One medium banana contains 422 mg, while 1 cup of kefir has 399 mg. Potassium is essential in blood pressure support as it works to relax blood vessel walls, which in turn, lowers blood pressure. Even more so, research has found a high potassium intake is associated with lower blood pressure numbers in people with or without hypertension.

Bonnie Taub-Dix, RDN, a registered dietitian nutritionist, points out that potassium does so much for your body, including regulating blood pressure. “ Potassium promotes sodium excretion through urine, which reduces the tension in your blood vessels.” 

It Provides Magnesium

Kefir also contains magnesium, a mineral that plays a role in relaxation. Taub-Dix says, “Magnesium helps to relax blood vessels, which can lower blood pressure levels. It also plays a role in regulating muscle and nerve function, and it may also play a role in helping us sleep.” She points out poor sleep can worsen blood pressure readings, so make sure you include magnesium-containing foods like kefir in your diet to soothe you to sleep.

It Is Low in Sodium 

“Although too many people shop without reading food labels, if you’re told your blood pressure is elevated, identifying foods high in sodium could be a lifesaver for you,” says Taub-Dix. Kefir is naturally low in sodium, just containing 97 mg per cup. If you are wondering what other foods may be low in sodium and safe to consume late at night, Taub-Dix says look at the food label: foods that are considered to be “low sodium” contain 140 mg sodium or less per serving. 

What to Look for in a Snack for Healthy Blood Pressure

When choosing snacks that support healthy blood pressure, Taub-Dix recommends looking for options that contain potassium, magnesium and fiber and are low in sodium. 

• Potassium: “It’s hard to believe that most of us don’t get enough potassium when it’s a nutrient that does so much for us,” says Taub-Dix. Not getting enough potassium can actually raise your blood pressure, while increasing your intake of potassium-rich foods can help lower it. Foods high in potassium include bananas, apricots, leafy green vegetables, potatoes and dairy products like yogurt and milk—all of which make great snack options too!
• Magnesium: Magnesium is another key mineral that plays a role in blood pressure regulation. Studies have shown that supplementing with magnesium can help lower blood pressure. Magnesium is found in a variety of foods, from whole grains to leafy greens and nuts.
• Fiber: Despite only 10% of Americans meeting their fiber goals daily, it’s a crucial nutrient for better blood pressure control. Research shows a correlation between high fiber intake and lower blood pressure. Taub-Dix says high-fiber snacks promote heart health and blood pressure, lower cholesterol levels, stabilize blood sugar and keep you full longer. Fiber can be found in fruits, vegetables, whole grains, nuts and seeds.
• Low-sodium: Even if your snack seems nutritious, it’s important to check its sodium content—sometimes, the amount can be astronomical. When reading the nutrition label, look at sodium’s daily value (DV). If it’s 5% or below, it’s considered a low-sodium snack; if it’s higher than 20% it’s high in sodium. Snacks high in sodium can negatively impact your blood pressure. Fruits, veggies, raw nuts, seeds and certain dairy products like milk and yogurt are naturally low in sodium. 

The Bottom Line

Navigating late-night snacking can be tricky, but choosing a snack that contains potassium, magnesium and fiber and is low in sodium can help maintain healthy blood pressure and even help lower it. Our best late-night snack choice for high blood pressure is kefir. Kefir contains probiotics, magnesium, and potassium, plus it’s naturally low in sodium, all of which can support healthy blood pressure. Drink it by the glass or blend it into smoothies for a refreshing, blood-pressure-friendly bedtime snack.