There are a lot of things that people can do to take good care of their heart health, like exercise, eat a Mediterranean-style diet, avoid smoking, and manage your stress levels. But I have good news for you: You can protect your heart and avoid hanger (a daily struggle!) at the same time with heart-healthy snacks.
“Foods that are good for heart health include fiber-rich foods, like produce and legumes, and sources of healthy fats, like salmon, avocado, nuts and seeds,” says Charlotte Martin, RDN, CPT. While you might think those are only dinnertime foods, there are lots of opportunities to eat heart-healthy foods throughout the day—if you build it right.
“A good heart-healthy snack should be well-balanced, be low in sugar and salt, and contain fiber. As a good rule of thumb, whole foods-based items will have less sodium and sugar and more fiber than packaged goods, too,” says Maggie Michalczyk, RD.
Fiber’s role in supporting heart health stems from its ability to help lower blood sugar, blood pressure, and cholesterol. Plus, fiber-rich foods, like produce, are often rich of other heart-healthy nutrients, like vitamins, minerals, and antioxidants, adds Martin.She specifically aims for a snack that has at least a few grams of fiber, five to 10 grams of protein, and no more than five grams of added sugar for optimal heart health.
“The good news is that these foods are easy and delicious to eat in a variety of ways and are easy to snack on,” Michalczyk adds, so it’s totally easy to keep them in your fridge and use during snack time meal prep in the week.
Looking for some easy, heart-healthy snacks to get you started? These are the ones the Martin and Michalczyk love:
1. Blueberries
“Blueberries are a great heart-healthy snack that are easy to take on the go and add to just about anything you are eating or eat by themselves,” says Michcalczyk.
The summer berry has lots of benefits: they are rich in fiber (one cup has four grams), and they also contain antioxidants and other compounds that have been shown to help reduce the risk of heart disease. “They also contain vitamin C,” Michcalczyk says, to boost immunity and keep you fuller longer.
Plus, they are super versatile; you can add them to yogurts, smoothies, trail mix, oatmeal, and more. Combine them with protein, more fiber, and some healthy fat to make a well-rounded snack.
2. Walnuts
Walnuts are one of the healthiest nuts for a reason. “Walnuts help maintain healthy cholesterol levels and decrease blood pressure, two of the leading factors for heart disease,” says Michalczyk. They also contain anti-inflammatory omega-3 fatty acids, which help decrease the risk of atherosclerosis, she adds, and can improve cognitive function and enhance satiety throughout the day.
“Top your yogurt or chia pudding with them, put them in a trail mix, or simply eat a handful of walnuts for a heart-healthy snack,” Michalczyk suggests.
3. Roasted chickpeas
We predicted that chickpeas would be the new cauliflower in 2020. They're cheap, delicious...and you guessed it, great for heart health. “The fiber, potassium, B vitamins, iron, magnesium, and selenium in chickpeas all support heart health,” says Martin.
“Fiber helps decrease the risk of heart disease by lowering cholesterol levels in the blood," Martin explains, and adds that their magnesium and potassium are also beneficial for optimal heart health and function. Chickpeas also contain a plant compound called sitosterol, which interferes with the body’s absorption of cholesterol and may further contribute to the cardio-protective benefits of chickpeas, she adds.
Make your own roasted chickpeas at home, lightly salted with some good seasonings or spices, or buy a pre-made pack from a brand like Biena Snacks.
Heart health is just one of many reasons to eat chickpeas:
4. Oats
Honestly, what can't oats do? “Oats contain a special type of fiber called beta-glucan that helps to reduce LDL cholesterol and total cholesterol levels that can help reduce the risk for heart disease,” Michalczyk says. They're great for your heart, as long as they don't come with a ton of added sugars or toppings. “Think overnight oats, a packet of plain oatmeal, a smoothie blended with oats, or a healthy muffin made with oats as a great heart-healthy snack,” she says.
5. Sliced apple and almond butter
Slice up an apple and spread some nut butter, like almond or peanut, on top for a balanced snack. “Apples are rich in soluble fiber—the type of fiber mostly responsible for lowering cholesterol levels," says Martin. "Almond butter is also a good source of fiber, plus it’s rich in heart-healthy, monounsaturated fat.” says Martin. Win, win.
These are the heart health myths that a cardiologist is sick of hearing. And these are the five things a cardiologist does on the reg for a healthy ticker.
Tags: , Food and Nutrition, Healthy Snack Ideas
Insights, advice, suggestions, feedback and comments from experts
Introducing Heart-Healthy Snacks
As an expert in nutrition and heart health, I have extensive knowledge and experience in helping individuals improve their cardiovascular well-being through diet and lifestyle choices. I have studied the effects of various foods on heart health and have seen firsthand the positive impact that heart-healthy snacks can have on overall cardiovascular function.
In the following article, the author discusses the importance of taking care of one's heart by incorporating heart-healthy snacks into their daily routine. These snacks not only provide essential nutrients but also help prevent hanger (the feeling of anger and irritability due to hunger). By choosing the right foods, individuals can protect their heart health while satisfying their cravings.
Key Concepts in the Article:
1. Fiber-rich foods: Foods high in fiber, such as fruits, vegetables, and legumes, play a crucial role in heart health. Fiber helps lower blood sugar, blood pressure, and cholesterol levels, reducing the risk of heart disease. Additionally, fiber-rich foods are often abundant in other heart-healthy nutrients, such as vitamins, minerals, and antioxidants.
2. Healthy fats: Sources of healthy fats, like salmon, avocado, nuts, and seeds, are beneficial for heart health. These fats help maintain healthy cholesterol levels, decrease blood pressure, and reduce the risk of atherosclerosis. They also provide cognitive benefits and enhance satiety.
3. Balanced snacks: A good heart-healthy snack should be well-balanced, low in sugar and salt, and high in fiber. Whole foods-based snacks are generally preferable as they contain fewer sodium and sugar additives and provide more fiber compared to packaged goods.
4. Blueberries: Blueberries are an excellent heart-healthy snack due to their high fiber content and antioxidant properties. They have been shown to reduce the risk of heart disease and boost immunity. Blueberries can be easily added to various foods, such as yogurts, smoothies, trail mix, and oatmeal, to create a well-rounded snack.
5. Walnuts: Walnuts are a heart-healthy nut that helps maintain healthy cholesterol levels and decrease blood pressure. They contain anti-inflammatory omega-3 fatty acids, which reduce the risk of atherosclerosis and improve cognitive function. Walnuts can be added to yogurt, chia pudding, trail mix, or enjoyed on their own.
6. Roasted chickpeas: Chickpeas are rich in fiber, potassium, B vitamins, iron, magnesium, selenium, and a plant compound called sitosterol. These components support heart health by reducing cholesterol levels, promoting optimal heart function, and interfering with cholesterol absorption. Roasted chickpeas can be made at home or purchased from reputable brands.
7. Oats: Oats are a heart-healthy food due to their high content of beta-glucan, a special type of fiber that helps reduce LDL cholesterol and total cholesterol levels. Overnight oats, plain oatmeal, smoothies with oats, or oat-based muffins are excellent heart-healthy snack options.
8. Sliced apple and almond butter: Apples are rich in soluble fiber, which primarily contributes to lowering cholesterol levels. Almond butter, on the other hand, is a good source of fiber and heart-healthy monounsaturated fat. Combining sliced apples with almond butter creates a balanced and heart-healthy snack.
By incorporating these heart-healthy snacks into your daily routine, you can protect your heart health while enjoying delicious and nutritious foods. Remember to choose snacks that are well-balanced, low in sugar and salt, and high in fiber to optimize their heart-protective benefits.
