10 Heart-Healthy Snacks to Try
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10 Heart-Healthy Snacks to Try
Given that heart disease is the leading cause of death in the United States, it behooves each of us to make heart-healthy choices whenever possible. Consuming a healthy diet can help reduce your risk of developing this condition and protect your overall health.
Still, eating healthily can be tough, even for the most determined individuals. Unhealthy snacks are everywhere you turn.
Just because snacks tend to be full of salt, saturated fat, sugar, and refined carbs doesn’t mean you have to do away with all snacking. If you’re diligent about your snack choices, you can minimize your risk of heart attack from cardiovascular conditions like cardiomyopathy and coronary artery disease (CAD).
Continue reading as we reveal 10 of the most heart-healthy snacks – ones that keep you satisfied in between meals without ratcheting up your heart disease risk.
Why Heart-Healthy Snacks Matter
Harvard Health research indicates that eating wholesome foods daily can directly increase your cardiovascular system health and prevent cardiovascular disease.
On a granular level, the right food choices can combat high blood pressure, excess cholesterol, and triglycerides. They can also stave off cardiovascular events like stroke, heart disease, and other debilitating and dangerous conditions. And this isn’t limited to breakfast, lunch, and dinner – snacks count too.
Even if you already have a cardiovascular condition, switching up your diet could pay dividends well into the future. It’s well-documented that, although these snacks won’t reverse heart disease, they can slow its progression.
Typically, healthy snacks work by driving down your bad cholesterol, or "low-density lipoprotein" (LDL). Others lower your triglycerides. Read on for some snack ideas you can use to craft a heart-loving diet.
1. Almonds: Nutrient-Dense and Filling
Almonds are among the most popular heart-healthy foods of all.
They support heart health in a myriad of ways, including:
- Lowering your chance of blood clots or dying early from a heart-related condition;
- Reducing bad cholesterol and triglycerides, both of which can block or harden your arteries;
- Improving the condition of your arteries.;
- Curbing heart disease-related inflammation.
Almonds are nutrient-dense, meaning that for their size, they contain loads of nutrients. Among the most substantial are unsaturated fats (polyunsaturated and monounsaturated fats), which are credited with lowering LDL cholesterol. Omega-3 fatty acids are also beneficial; they’ve been linked to a reduced probability of developing stroke and heart attack in those who consume them.
How can you enjoy almonds as a snack?
You’ve got numerous options; here are a few:
- Grab a handful of them and eat them alone.
- Eat them with a piece of fresh fruit, like an apple, for some added fiber.
- Mix them with other unsalted nuts and seeds or dried apricots for a tasty homemade trail mix.
Yet another benefit of almonds is that they make you feel fuller for longer, leading you to eat less. This makes them ideal for maintaining a healthy weight.
2. Greek Yogurt: Protein-Packed and Probiotic-Rich
When you’re craving dairy or want a protein boost, reach for Greek yogurt. It can improve heart health by lowering both triglycerides and bad cholesterol. As a result, snacking on Greek yogurt can reduce your heart disease risk or slow the progression of the condition.
In an 870,000-person study conducted by the Million Veteran Program and Harvard researchers, good cholesterol was higher in American adults who ate yogurt (both regular and Greek). In addition, research shows that triglycerides were lower in these participants.
For these reasons, Greek yogurt is an excellent choice for those concerned about heart health.
It’s easy to add Greek yogurt to your snack rotation:
- Eat the yogurt alone in a pre-portioned cup.
- Add a handful of your favorite berries to the yogurt, stir, and enjoy.
- Blend a fruit smoothie using Greek yogurt as the base.
Note: Be sure to stay away from varieties that contain added sugar; a high sugar intake can lead to obesity (which increases your cardiovascular disease risk). The wrong yogurt can also raise your blood pressure and increase inflammation, both risk factors for heart disease.
This tasty high-protein snack boasts whole-body benefits, probiotics for improved digestion, calcium for bone health, and more.
3. Berries: Antioxidant Powerhouses
Strawberries, blueberries, raspberries, cranberries, and other berries share an important commonality – they’re high in antioxidants and fiber, both of which are good for the heart. The antioxidants in these fruits combat cardiovascular stress and cellular damage from reactive oxygen species and other free radicals.
The fiber reduces inflammation that could increase your cardiovascular disease risk, helping to prevent stroke and heart attack. What’s more, studies have shown that berries can help lower cholesterol in individuals with metabolic syndrome or obesity.
Berries are delectable by the handful, but you can snack on them in various other ways:
- Add them to some Greek yogurt.
- Blend them up with your favorite fruits and veggies for a delicious smoothie. You can also make your own juice.
- Cut up a banana and pour some blueberries on top.
Aside from their heart health benefits, berries are typically high in vitamin C and vitamin K, both essential for your general health. Plus, their antioxidant properties are known to protect against cell damage, which is known to lead to cancer.
4. Hummus and Vegetables: A Fiber-Rich Combo
The heart-related effects of hummus and vegetables haven’t been widely researched, but they have heart-healthy ingredients. Hummus is mainly composed of chickpeas, tahini, and olive oil.
Each of these components supports cardiovascular health:
- Chickpeas contain polyunsaturated fats that reduce high cholesterol. They are also fiber-rich, helping to control blood pressure and lower cholesterol.
- Tahini, which is mainly composed of sesame seeds, directly reduces your chance of developing atherosclerosis (when plaque accumulates in your arteries).
- Olive oil has monounsaturated fat that lowers LDL cholesterol and blood pressure. It also has anti-inflammatory properties.
- Veggies like leafy greens, carrots, and broccoli are all heart-healthy because of their fiber content.
Hummus and veggies is a fun and tasty snack combo. Just dip some carrots, broccoli, or other veggies into the hummus and enjoy. Buy your hummus in-store or make it on your own!
Hummus and vegetables don’t just improve heart health, but also promote healthy digestion. And it’s because of its fiber content, which can help you feel fuller for an extended time. As a result, you’ll be less likely to overeat. This snack is also low in sugar, sodium, and saturated fat.
5. Oatmeal: Heart-Healthy Whole Grain
Oatmeal is a whole grain that’s chock-full of soluble fiber, particularly beta-glucan. There are 4 grams of fiber in one serving. This fiber has been found to help people maintain healthy cholesterol levels by reducing bad cholesterol. It also brings down blood sugar and, consequently, your likelihood of getting diabetes or developing associated heart health issues.
Few foods are as versatile as oatmeal; your snacking possibilities are virtually limitless.
Here are a few ways to snack on oats:
- Make a bowl of overnight oats with berries and chia seeds.
- Pour oats into a bowl, add water, and heat until soft and thickened. Then, top them off with cinnamon and your favorite fruit.
The beta-glucan in oats not only helps to keep you heart disease-free, but it also helps with weight control. It doesn’t have unnecessary calories, and it’s incredibly filling (which is typical for whole grains).
6. Dark Chocolate: A Sweet Treat with Benefits
Those who want to protect their hearts may instinctively steer clear of snacking on sweets like chocolate. But if you choose the right type of chocolate, you can reap some amazing benefits – including for your heart.
Dark chocolate contains epicatechin, a flavonoid (natural plant-based compound) that boasts substantial cardiovascular benefits. Science has revealed that these compounds can reduce your chances of developing heart disease. They protect your heart through blood pressure regulation, inflammation prevention, and more.
Regardless of the benefits of cocoa consumption, it’s critical to watch your serving size.
When you’re ready to snack on dark chocolate, try the following snack ideas:
- Break off a square of dark chocolate and snack on it alone, or eat it alongside a few almonds.
- Melt your dark chocolate down and dip some apples, a banana, or other fruit into it.
- Chop up some dark chocolate and sprinkle it over warm oatmeal or plain Greek yogurt.
Because of the theobromine and magnesium in dark chocolate, individuals who snack on this treat may experience enhanced mood and cognition.
7. Popcorn: A Whole Grain Snack
Air-popped popcorn can help to prevent heart disease. It’s a whole grain with a very high fiber load. Its fiber, when eaten moderately over time, can lessen your susceptibility to cardiovascular disease and coronary heart disease.
You can eat your popcorn plain or dress it up using the below ideas:
- Season up your popcorn with fresh herbs and spices like smoked paprika and cumin for flavor variety.
- Add some dark chocolate pieces to your popcorn for a light, tasty trail mix.
Managing your weight can prevent the onset of cardiovascular disease – popcorn is both filling and low in energy density. Also, the fiber in this whole grain can help with digestive regularity.
8. Avocado Toast: Healthy Fats and Fiber
Anyone who’s looking for a quick and easy heart-healthy snack will love avocado toast. The avocado is the star of the two when it comes to heart health. Avocados contain healthy unsaturated fat (monounsaturated fat), which has been associated with improved heart health. They lower blood pressure and cholesterol for cardiovascular wellness.
When you pair your avocado with whole-grain bread, you can maximize the heart-healthy benefits of this snack. This grain contains substantial amounts of fiber, which can ward off heart disease.
Making avocado toast is straightforward; you’ll toast a piece of whole-grain bread and slather some avocado spread or mashed avocado onto the bread. You can also add some tomato slices and black pepper on top of the avocado spread. To increase the protein and omega-3s, add a poached egg on top.
Avocado toast is also known to increase the absorption of other nutrients like vitamins D, A, E, and K. It’s also believed to contribute to eye and brain health.
9. Chia Seed Pudding: Omega-3 Boost
Any fan of chia seeds will be glad to know that they are heart-healthy. And it’s all because of the omega-3 fatty acids you’ll find in chia seeds.
These acids are known to lower your blood pressure, fight bad cholesterol, increase good cholesterol, alleviate oxidative stress, and reduce inflammation within the body. Also, the seeds’ high fiber concentration can keep your blood pressure down and stave off heart-related conditions.
To make a chia seed pudding, do the following:
- Combine 2 cups of whole chia seeds with a half cup of unsweetened almond milk.
- Once you’ve made the basic pudding, you can dress it up to your individual taste.
- Just be sure to watch the salt, sugar, and unhealthy fats.
Due to their gelling properties and soluble fiber, chia seeds are helpful in regulating digestion and supporting hydration (particularly when they’re soaked in water).
10. Edamame: A Protein-Rich Snack
In need of a quick dose of protein? Try edamame. These beans contain plant-based protein, which was seen to reduce LDL cholesterol by 3 to 4% in a 2019 meta-analysis. They also contain plant compounds that help to prevent heart disease.
And since edamame helps to regulate blood sugar, eating these beans as a snack can lower your chance of developing type 2 diabetes, one of the main chronic diseases that increases your risk of heart failure. So, if you want to snack without guilt over potential heart complications, edamame is a great option.
Edamame can be enjoyed in several different ways:
- Steam up some edamame and finish them off with a pinch of salt.
- Add steamed and chilled edamame to a salad, along with some olive oil and lemon juice.
- Blend your edamame into a hummus-like protein dip and spread it onto some whole-grain crackers.
Given that edamame is a low-calorie food, you can eat it without worrying about ruining your diet. Plus, they have all the essential amino acids our bodies need to thrive.
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Tips for Preparing and Enjoying Heart-Healthy Snacks
Enjoying heart-healthy snacks can quickly become a chore or full-on unhealthy if you’re not careful.
Here are some tips on how to make the most of your heart-healthy diet:
- Plan out your snacks to make them easy to grab and go.
- Read product labels to avoid unnecessary sugar, unhealthy fats, and excessive sodium.
- Try mixing things up now and again so your snacks won’t become boring.
To make heart-healthy snacking sustainable, think of it as part of your overall routine rather than a separate effort. Keep a variety of nutrient-dense options on hand like unsalted nuts, fresh-cut veggies, or low-sugar yogurt. And don’t overlook texture and flavor; a little crunch or spice can make a big difference in satisfaction without sacrificing nutrition.
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Frequently Asked Questions
What is the most unhealthy food for your heart?
The worst foods for your heart are processed meat like bacon, hot dogs, sausage, etc. (they raise your LDL cholesterol) and foods that contain lots of refined grains and carbs (they increase triglycerides). Sugary drinks are also very bad, often leading to weight gain and the onset of heart disease. We also advise you to avoid energy drinks, energy bars, and candy bars.
Is peanut butter heart-healthy?
Peanut butter is heart-healthy because it’s high in unsaturated fat, which lowers LDL cholesterol. It also has resveratrol, which is believed to lower the risk of heart disease. Almond butter and sunflower seed butter also contribute to a healthy heart.
Is banana good for the heart?
Bananas are full of nutrients, two of which are potassium and magnesium. They can help protect you from heart conditions like AFib and foster overall heart health.
Sources
Heart-healthy Foods: What to Eat and What to Avoid
A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now?
Health Benefits of Greek Yogurt
Regular Yogurt Intake and Risk of Cardiovascular Disease
Antioxidants and Coronary Artery Disease
How a Fiber-rich Diet Promotes Heart Health
11 Reasons Why Berries Are Among the Healthiest Foods on Earth
5 Foods That Can Lower Your Cancer Risk
Snack Smart: 3 Reasons Hummus is Good for You
Are There Health Benefits From Chocolate?
The Effects of Flavonoids in Cardiovascular Diseases
Is Avocado Good for the Heart?
Chia Seeds Ameliorate Cardiovascular Disease
7 Potential Benefits of Chia Seed Water
Foods That Are Bad for Your Heart
Is Peanut Butter Healthy or Unhealthy?
Peanut Butter: Is it Good for You?
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