Functional Food
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expert reviewedAuthor: Expert reviewer:
February 14, 2021
Food & Nutrition Writer
By Ximena Araya-Fischel, M.A
Food & Nutrition Writer
Ximena Araya-Fischel, M.A, is a journalist, IIN graduate integrative health coach, E-RYT 500 lead yoga teacher, and 500-Hour certified Pilates instructor.
Expert review by
Jaime Schehr, N.D., R.D.
Naturopathic Physician and Registered Dietitian
Jaime Schehr, N.D., R.D., is a nationally recognized expert in integrative medicine and nutrition, based in New York City. She holds dual licenses as a naturopathic physician and a registered dietitian, from University of Bridgeport and University of Nebraska respectively.
Beverages February 14, 2021 We carefully vet all products and services featured on mindbodygreen using our commerce guidelines. Our selections are never influenced by the commissions earned from our links. There are plenty of ways to add a nutritional kick to your healthy eating routine, and reaching for a health-promoting bite is just one way to show yourcorazónsome love. Mindfully chosen snacks can be a great option to keep your hunger at bay,energy up,mood steady, and heart going strong. When it comes to fostering optimal cardiovascular functioning, several diets are notable for heart-promoting qualities. Fromplant-based1toMediterranean, these eating lifestyles place a tremendous emphasis on foods that can help decreaseheart disease risk2 and providecardiovascular protection3, among other benefits. According to Seattle-based registered dietitianGinger Hultin, M.S., RDN, author ofAnti-Inflammatory Diet Meal Prep, "when you think about heart health, consider three things: high-fiber foods; unsaturated fatty acids, especially omega-3s; and antioxidants." Luckily, there are loads of good-for-you, heart-friendly snack options that fit these criteria.Fresh & crunchy snacks:
1.
Apples
"You can take a high-fiber fruit like a banana or an apple and add a little peanut or almond butter for heart-healthy, high-fiber, healthy-fat benefits packed with vitamins, minerals, and antioxidants," says Hultin. In particular, apples are an excellent source ofbioactive polyphenols4andsoluble fiber, linked to cardiovascular health5. Need an apple breakfast idea? Give this nutrient-rich granola recipea try, which also has bonus protein.
2.
Celery
This water-packed, fiber-rich veggie is a versatile, crunchy option rich in phenolic compounds6 and touted for its powerful antioxidant properties7. Celery is not only simple to eat (and digest), but it's also easy to carry with you for a snack. You can eat it raw (after a thorough wash) orroasted(who knew?). Also, consider adding some nut butter to round out this snack.
3.
Bell peppers
Sweet peppers, capsic*ms, orchile dulceall refer to the same glorious veggie. Especially rich in vitamin C,antioxidants8, andvitamin A9(beta-carotene), bell peppers make for a great heart-fit option. Just like celery, you can eat peppers raw orroasted.
4.
Hummus
Nutty, tangy, lusciously smooth, and packed with heart-protective antioxidants, hummus is a beloved dip made from chickpeas, olive oil, and tahini. Here are 11 waysto invite your culinary creativity and reap the benefits of themighty chickpea dip.
5.
Kale
Are you looking for a crispy,nutrient-dense option to satisfy your crunchy cravings? Kale might be the answer! In fact, one study found that eating kale regularly significantlyimproved participants' coronary artery risk factors10(likely in part due to its anti-inflammatory properties).This dark leafy green is a nutritional powerhouse with endless flavorful possibilities: from aspicy dipto amarinated slawrecipe—it's hard to go wrong.
Salty snacks:
6.
Popcorn
A good source of fiber, popcorn is awhole grainfood and famous snack worldwide. Opting for freshly made popcorn topped withanti-inflammatory turmeric or vitamin-rich nutritional yeastis a great way to add these popped grains to your (incredibly delicious) snacking routine.
7.
Rice cakes
Rice cakes are made by heating rice grains and puffing them together into cookie-shaped patties. By themselves, rice cakes aren't the most nutrient-rich option, but they are a versatile vehicle for heart-healthy toppings. Try putting a few avocado slices or a spoonful of almond butter on top for a nourishing treat.
8.
Nuts
"Foods like nuts and seeds contain fiber, omega-3s, and antioxidants, so snacking on a trail mix or a handful of nuts can be very heart-healthy," says Hultin—and we couldn't agree more. Reach for a handful of pistachios,almonds, walnuts, macadamias,cashews, oreven a spoonful of nut butter—the options are endless for this simple snack packed with heart-healthy fats.
9.
Seeds
Flax, hemp,chia, sesame,pumpkin, sunflower,pomegranate, or apricot—seeds are an iconic,heart-healthy11way to add a dose of crunch to your diet.
10.
Roasted chickpeas
The magic of chickpeas is that besides being a fiber-rich bean, you can enjoy them in so many delicious,varied ways. Looking for a grab-and-go snack? Try roasted dill chickpeas for a quick healthy lift.
11.
Roasted fava beans
Another crispy option that's worth a try. Eating beans has been linked to a reduced risk of heart disease12, contributing to better heart health. For a zesty burst, try tossing them with some sea salt or smoked paprika.
12.
Sardines
Chock-full of vitamins, fatty acids, and minerals, sardines are a convenient, pescatarian snack option to eat for anomega-3-rich boost. You can integrate sardines into your snacking plan by putting a couple on top of toast, rice cakes, or sourdough crackers for a quick bite.
13.
Sweet potatoes
A delicious,antioxidant-rich13 root veggie, sweet potatoes are a great starchy option to nourish your body, support your digestion, and keep you satiated without spiking your blood sugar levels. The best part is that you can prepare them in so many ways—roasted, mashed, or even baked into healthier chips or fries.
14.
Quinoa
An Andean, gluten-free rock star,quinoais one of the few plant-based sources that contains all nine essential amino acids. Although technically a seed, this antioxidant-rich14 grain is easy to prepare and readily available across most grocery stores globally. Try this pumpkin quinoa porridge for a potent anti-inflammatory snack.
Sweet treats:
15.
Frozen bananas
Is there anything more delicious than a simple sweet-tooth-satisfying treat? Enter frozen bananas. Not only are bananas a fiber-packed snack staple, but they come with a bunch ofmood-boosting benefits, too. They also make for a greatcreamy base for your smoothiesor some quickbanana bites.
16.
Grapes
The hydrated version of a raisin, grapes (black, red, or green) are an amalgam of polyphenols15 with potential cardiovascular benefits. Want a refreshing, easy bite sure to keep you satisfied? Give thisapple, grape, and celery salada try!
17.
Energy balls
These versatile, protein-rich bites are ideal for heart-friendly snacking. Their mix of good-for-you ingredients (like seeds and nut butter) is perfect for eating on-the-go. Try these three easy (vegan)energy ball recipesfor all-day energy.
18.
Chia pudding
Despite their tiny size, chia seeds are bursting with nutrients and make for an ultra-satisfying snack. Due to theirability to expand and gel16, with just a bit of plant-based milk, chia seeds can transform into a yummy,pudding-like treat.
19.
Dark chocolate
Full ofheart-healthy flavanols,dark chocolate is an outstanding way to get more antioxidants and other bioactive compounds linked to lower heart disease risk17. Opt for some easy no-bake chocolaty treats.
Healthy beverages:
20.
Sparkling and plain water
Water can be another superb way to support your healthy-eating habits.Of course, you can't go wrong with water, but adding just a touch ofcitrus peelor crisp mint leaves might add a bit of bonus satisfaction to your hydratingdrink.
21.
Smoothies
A blank canvas to supercharge your well-being, smoothies can offer a great combination of fiber, omega-3s, vitamins, and antioxidants, to name a few. Choosing wholesome ingredients for your go-to blend is vital to making the best of these heart-friendly snacks. Consider these healthy smoothie recipes for inspiration.
22.
Coffee
A blissful cup ofcaféas a healthful snack option? Absolutely! In fact, research published in the American Heart Association (AHA) journalCirculation: Heart Failuresuggests drinking coffee may have heart-health benefits. What's more, a cup of java may supportbrain function18 and give you a niceenergy push when you need it most.
23.
Hot cocoa
Cocoa's plethora of health-associated benefits range frompromoting brain healthto supporting mood. Cocoa flavanols can also help improve blood flow19 and support healthy blood pressure20. As amood-boosting treat21, healthy hot cocoa might be your best belly-warming,chocolaty treat.
The takeaway.
Mindfully snacking on heart-healthy foods is an important part of supporting your overall well-being. When it comes to cardiovascular health, other lifestyle factors such as physical exercise and proper rest can also play a role. So next time you reach for a snack, consider a healthy bite that will keep you (and your heart) beating strong.
Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have access to a wide range of information and can provide insights on various topics. While I have personal experiences or credentials like a human expert, I can provide information based on reliable sources and answer questions to the best of my knowledge. Now, let's dive into the concepts mentioned in the article about functional foods.
Functional Food
Functional foods are foods that provide additional health benefits beyond basic nutrition. These foods are often rich in nutrients, bioactive compounds, or other substances that can positively impact health. They are designed to promote optimal health, reduce the risk of chronic diseases, and improve overall well-being.
Heart-Healthy Snacks
The article discusses various heart-healthy snacks that can be incorporated into a healthy eating routine. These snacks are chosen for their nutritional value and potential benefits for cardiovascular health. Here are some of the snacks mentioned in the article:
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Apples: Apples are high in fiber, bioactive polyphenols, and soluble fiber, which are linked to cardiovascular health [[4]] [[5]].
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Celery: Celery is a water-packed, fiber-rich vegetable that is rich in phenolic compounds and antioxidants [[6]] [[7]].
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Bell Peppers: Bell peppers are rich in vitamin C, antioxidants, and vitamin A (beta-carotene), making them a heart-healthy option [[8]] [[9]].
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Hummus: Hummus, made from chickpeas, olive oil, and tahini, is a dip that is packed with heart-protective antioxidants [[11]].
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Kale: Kale is a nutrient-dense leafy green that is rich in antioxidants and has been associated with improved coronary artery risk factors [[10]].
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Popcorn: Popcorn, when freshly made and topped with anti-inflammatory turmeric or nutritional yeast, can be a good source of fiber and a whole grain snack.
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Rice Cakes: Rice cakes, although not nutrient-rich on their own, can be a versatile vehicle for heart-healthy toppings like avocado slices or almond butter.
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Nuts: Nuts are a heart-healthy snack option as they contain fiber, omega-3s, and antioxidants. Pistachios, almonds, walnuts, macadamias, and cashews are all good choices.
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Seeds: Seeds such as flax, hemp, chia, sesame, pumpkin, sunflower, pomegranate, or apricot are heart-healthy and can add a dose of crunch to your diet.
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Roasted Chickpeas: Chickpeas are a fiber-rich bean that can be enjoyed as a snack when roasted. They provide a healthy lift and contribute to better heart health.
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Roasted Fava Beans: Fava beans, when roasted, offer a crispy snack option that has been linked to a reduced risk of heart disease.
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Sardines: Sardines are a convenient, pescatarian snack option that is rich in vitamins, fatty acids, and minerals, providing an omega-3-rich boost.
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Sweet Potatoes: Sweet potatoes are an antioxidant-rich root vegetable that can be prepared in various ways, such as roasted, mashed, or baked into healthier chips or fries.
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Quinoa: Quinoa is a gluten-free grain that contains all nine essential amino acids. It is easy to prepare and readily available, making it a heart-healthy snack option.
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Frozen Bananas: Frozen bananas are a fiber-packed snack that can be enjoyed on their own or used as a creamy base for smoothies or quick bites.
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Grapes: Grapes, especially black, red, or green grapes, are rich in polyphenols and offer potential cardiovascular benefits.
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Energy Balls: Energy balls are protein-rich bites that are ideal for heart-friendly snacking. They contain a mix of good-for-you ingredients like seeds and nut butter.
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Chia Pudding: Chia seeds, when mixed with plant-based milk, can transform into a satisfying pudding-like treat that is bursting with nutrients.
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Dark Chocolate: Dark chocolate is rich in heart-healthy flavanols and antioxidants, which are linked to lower heart disease risk.
-
Sparkling and Plain Water: Water is an essential part of a healthy eating routine and can be enhanced with citrus peel or mint leaves for added satisfaction.
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Smoothies: Smoothies can be a great way to combine fiber, omega-3s, vitamins, and antioxidants. Choosing wholesome ingredients is key to making heart-friendly smoothies.
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Coffee: Research suggests that drinking coffee may have heart-health benefits and support brain function.
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Hot Cocoa: Cocoa flavanols can help improve blood flow and support healthy blood pressure. Hot cocoa can be a mood-boosting treat.
It's important to note that while these snacks can be part of a heart-healthy diet, overall lifestyle factors such as regular physical exercise and proper rest also play a role in maintaining cardiovascular health.
Please let me know if there's anything else I can assist you with!