Heart-Healthy Peanut Butter Date Bites: A Mediterranean Diet Snack for Lowering Blood Pressure

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Are you looking for a delicious, easy-to-make snack that can help you manage high blood pressure? These Peanut Butter-Date Energy Balls are packed with heart-healthy ingredients and are inspired by the Mediterranean diet, which is renowned for its blood pressure-lowering benefits. Let’s explore how these simple energy balls can become your new go-to snack for better heart health!

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Why the Mediterranean Diet Helps Lower Blood Pressure

The Mediterranean diet is loaded with whole grains, healthy fats, nuts, seeds, and fruits, all of which have been shown to reduce high blood pressure. This recipe brings together several of those essential ingredients—dates, flaxseed, and peanut butter—into a convenient, no-bake snack that’s both tasty and beneficial for your heart.

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Ingredients

2 ¼ cups coarsely chopped pitted dates
¾ cup puffed amaranth or brown rice cereal
¾ cup smooth peanut butter
3 tablespoons ground flaxseed
Pinch of salt

Instructions

1. Combine Ingredients: Add dates, cereal, peanut butter, flaxseed, and a pinch of salt into a food processor.
2. Pulse: Pulse the mixture 10 to 20 times until the dates are finely chopped. Continue to process for about 1 minute, stopping occasionally to scrape down the sides. The mixture should be crumbly but able to be pressed into a ball.
3. Form Balls: Wet your hands to prevent sticking, then squeeze about 1 tablespoon of the mixture tightly in your hands and roll it into a ball. Place each ball in a storage container.
4. Store: Refrigerate the energy balls for up to a week or freeze them for up to 3 months for easy, heart-healthy snacking.

Nutrition Information (Per Serving) – 1/2 cup

Calories: 75

Total Fat: 3g

Sodium: 31mg

Total Carbohydrates: 10g

Sugars: 7g

Protein: 2g

Potassium: 109mg

Magnesium: 18mg

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Heart-Healthy Benefits

This snack is not only satisfying but also comes with key nutritional perks for managing blood pressure:

• Dates: High in potassium and fiber, dates can help regulate blood pressure and improve heart health.
• Puffed Amaranth/Brown Rice Cereal: Whole grains like amaranth or brown rice are rich in fiber and magnesium, both of which support lower blood pressure.
• Peanut Butter: Packed with healthy fats and protein, peanut butter provides lasting energy without spiking blood sugar, which can indirectly help in managing hypertension.
• Ground Flaxseed: A great source of omega-3 fatty acids, flaxseed is known for its ability to reduce inflammation and improve heart health, which is essential for maintaining healthy blood pressure levels.

Tips for Busy Days

• Make Ahead: These Peanut Butter-Date Energy Balls can be stored in the fridge for up to a week or in the freezer for up to three months. Perfect for meal prepping or grabbing a quick snack during a busy day!
• On-the-Go Snack: These energy balls are easy to pack for work, a workout, or even a long commute. They’re the perfect bite-sized boost to keep you energized and your heart healthy.

Incorporating snacks like these Peanut Butter-Date Energy Balls into your routine is a simple way to embrace the Mediterranean diet and help manage high blood pressure. With the perfect blend of whole grains, fiber, and heart-healthy fats, this recipe is a delicious step toward better heart health.

Let us know if you give these energy balls a try, and don’t forget to explore more blood pressure-friendly Mediterranean recipes on my blog!

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