Its creamy, delicious and takes only 5 minutes to make!

Recipe photo: Grant Webster.

Lately, it seems like everyone wants moreproteinon their plates.

a recipe photo of the Cottage Cheese-Berry Bowl

Photo:Recipe photo: Grant Webster. EatingWell design.

And for good reason.

Protein helps build muscles, bones, enzymes, antibodies and more.

Plus, it keeps you full, which may help you eat less between meals.

A chart of the blood pressure ranges recognized by the American Heart Association. The text reads “Measuring your blood pressure and understanding the readings is critical to prevent and diagnose blood pressure conditions like hypotension and hypertension. These are the ranges recognized by the American Heart Association.” The categories are the following: Low blood pressure with a systolic reading of 90 mmHg and a diastolic reading of less than 60 mmHg. Normal blood pressure with a systolic reading of less than 120 mmHg and less than 80 mmHg. Elevated blood pressure with a systolic reading of 120-129 mmHg and less than 80 mmHg. Hypertension stage 1 blood pressure with a systolic reading of 130-139 mmHg or a diastolic reading of 80-89 mmHg. Hypertension stage 2 blood pressure with a systolic reading of 140 or higher or a diastolic reading of 90 or higher mmHg. Hypertensive Crisis blood pressure with a systolic reading higher than 180 or a diastolic reading of higher than 120.

EatingWell

So, its an all-around win!

But if youre dealing withhigh blood pressure, finding a snack that wont spike your numbers is key.

However, finding one thats also packed with protein isnt always easy.

Enter ourCottage CheeseBerry Bowl.

Lets start withpotassium, a mineral most of us dont get enough of.

Maintaining a balance between low sodium and high potassium intake is like a seesaw.

The good news is, every ingredient in this bowl contains potassium.

Then theresmagnesiumfrom the cereal and the walnuts.

Finally, cottage cheese providescalcium, another mineral linked to healthy blood pressure.

Contains Fiber

This snack isnt just high in protein.

It also boasts a fiber-rich combination of berries, walnuts and whole-grain cereal.

You probably already know thatfiberis great for your digestive health.

Research also shows that fiber-rich foods can help lower blood pressure levels.

Of course, one of the main players is the whole-grain cereal.

Walnuts and whole grains also contain antioxidants.

Plus, it takes just five minutes to make.

Now, thats what we call a multitasking snack!

U.S. Department of Agriculture.Cheese, cottage, lowfat, 2% milkfat.

U.S. Department of Agriculture.Cheese, cottage, lowfat, 1% milkfat, no sodium added.

American Heart Association.How much sodium should I eat per day?

2023;15(9):e46116.

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National Heart, Lung, and Blood Institute.DASH Eating Plan.

2024;132:155889. doi:10.1016/j.phymed.2024.155889

Looi D, Moorthy M, Chaiyakunapruk N, Palanisamy UD.

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Office of Dietary Supplements.Magnesium - Fact Sheet for Health Professionals.