Medically reviewed by Elizabeth Barnes, RDN
Snacking often has a poor response, but you can eat the right foods and incorporate them into your heart-healthy diet. Choosing heart-healthy snacks can add more nutrients to your diet and keep you energized and full between meals.
Instead of choosing snacks that are high in saturated fat, sugar and salt, consider eating whole foods. This includes fruits, vegetables, nuts, seeds and whole grains. These healthy snack options can add fiber, antioxidants, minerals and vitamins to your diet and improve overall heart health.
In this article, we'll discuss what makes certain snacks heart-healthy, snack ideas, and how to add them to your overall heart-healthy diet.
What makes a heart-healthy snack?
Heart disease is the leading cause of death among American adults of all races and racial and ethnic groups. The term "heart disease" is used to describe conditions that affect the heart and/or its structures, arteries, valves, blood vessels, and electrical system.
Some types of cardiovascular disease.
You can control your heart health by taking care of your diet.
The foods you eat affect your heart because they affect:
The American Heart Association recommends the following diet to improve cardiovascular health:
Maintain a healthy weight by balancing calories and exercise.
Eat a diet rich in fruits and vegetables.
Choose whole foods
Eat healthy proteins: plant sources, lean meat and poultry, fish and seafood, and low- and low-fat dairy products.
Choose liquid vegetable oils (such as olive oil) rather than trans fats (such as palm oil) and partially hydrogenated fats (such as vegetable oils).
Choose minimally processed foods instead of highly processed foods.
Reduce your intake of foods and drinks with added sugar.
Choose and prepare foods with little or no salt.
Eliminate or reduce alcohol consumption.
11 heart-healthy snacks
The snack ideas below are healthy, delicious and add fiber to your diet, thus promoting heart health and healthy digestion. They are also low in calories, saturated fat, and sodium, making them a low-calorie, heart-healthy option for maintaining a healthy weight.
apples
Studies have shown that eating just two whole apples per day is associated with reduced heart disease and risk factors such as high blood pressure. Researchers believe this is because apples contain soluble fibre, which also reduces the risk of heart disease.
Another reason is that apples contain polyphenols, which are associated with lower levels of cholesterol, high-density lipoprotein (HDL) cholesterol (“good cholesterol”), and high levels of low-density lipoprotein (LDL) cholesterol (“good cholesterol”). . “good cholesterol” (“bad cholesterol”) and reduces inflammation.
Apples are not only good for the heart. They are nutrient dense because they contain many nutrients per serving. A medium-sized apple contains 104 calories and five grams of fiber. It also contains vitamins C, K, E, B1, B6, copper and potassium.
Enjoy an apple with peanut or almond butter for a heart-healthy snack packed with fiber and healthy fats. Or add 1 cup of apples to a smoothie containing other heart-healthy fruits and vegetables.
Related: 10 Foods That Are Good for Your Heart
celery
Celery is one of the most important vegetables in the Apiaceae family, which includes carrots, parsnips, and parsley. It is an excellent source of vitamins, is low in calories and has a wide range of benefits, including promoting heart health.
Celery is full of water and rich in fiber. It contains phenolic compounds and powerful antioxidant properties that reduce inflammation and improve heart health. You can eat celery on its own or with a little nut butter for flavor and as a healthy, low-fat option.
Fried chickpeas
According to a 2019 study published in the journal Advances in Nutrition, eating beans and legumes, including chickpeas, was associated with a 14% lower risk of heart disease. Most of the benefits of eating beans come from their fiber content. Legumes also contain plant sterols that can lower cholesterol and improve heart health.
Roasted chickpeas can be a heart-healthy snack that can satisfy your cravings for crunchy food. You can prepare roasted chickpeas at home or buy them from your favorite supermarket. When shopping, you should avoid brands that contain a lot of sodium or sugar.
Hummus
Hummus is an ancient Middle Eastern dish made with chickpeas, tahini, lemon juice, garlic, and olive oil. It contains olive oil, making it an excellent source of heart-healthy fats. Pair them with heart-healthy vegetables like carrots, celery, peppers, broccoli, cauliflower, and tomatoes.
One downside of chickpeas for heart health is that they can be high in sodium (up to 607 milligrams per serving), which may increase blood pressure and risk of heart disease. Therefore, it should be consumed in moderation with other snacks and low-sodium foods.
Related: How Much Sodium Do You Need Daily?
Yogurt and berries
According to a 2018 study published in the American Journal of Hypertension , eating yogurt may reduce the risk of heart disease in people with high blood pressure. Choose yogurt that is low in sugar and high in protein, such as Greek yogurt.
Greek yogurt pairs well with blueberries, which also helps improve heart health. Blueberries contain fiber, potassium, folate, vitamins C and B6, and anthocyanins (which have antioxidant and anti-inflammatory effects).
A 2020 comprehensive review found that eating higher amounts of foods containing anthocyanins, such as strawberries, blueberries, blackberries, blackcurrants, red currants and raspberries, can reduce the risk of coronary heart disease, heart attack and stroke.
RELATED: 27 Superfoods to Add to Your Shopping List
shake
Juices are a clean slate for improving heart health. They may contain a combination of fiber, vitamins, antioxidants, omega-3 fatty acids, and more. Omega-3 fats help control inflammation and other processes in the body.
Your smoothie can be as simple as blending fresh or frozen fruit with heart-healthy ingredients like low-fat milk, yogurt, nut butter, chia or flax seeds, applesauce, 100% fruit juice, and vegetables.
Nuts and seeds
Most nuts and seeds contain monounsaturated fats (healthy fats), vitamin E, and other natural heart-healthy substances. One downside is that nuts can be high in calories and being salted contains high amounts of sodium. However, choosing nuts instead of less healthy snacks will help you maintain a heart-healthy diet.
Some nuts, such as walnuts, are excellent sources of plant-based omega-3 fatty acids. Enjoy a handful of nuts with a piece of fruit or some blueberries.
Seeds that can be added to a heart-healthy snack include flax, hemp, chia, or sesame seeds. You can add the seeds to Greek yogurt or a healthy smoothie. Or you can eat a handful of low- or no-sodium pumpkin or sunflower seeds.
Rice cakes
Rice cakes are made by heating grains of rice (brown and white) and rolling them into round dumplings. They make it easy to carry a crunchy snack with you. They are healthy when eaten in moderation, as they are low in calories and fat and free of cholesterol. However, it does not contain many vitamins and minerals.
For a heart-healthy snack, consider unsalted brown rice cakes. Research shows that brown rice contains phenolic compounds that can reduce cell damage associated with chronic diseases, including heart disease.
Brown rice is also rich in fiber. A 2017 review of 31 studies conducted between 1980 and 2017 in the journal Chiropractic Medicine found that high dietary fiber reduces the risk of cardiovascular disease by 10 to 20 percent.
Consider adding a heart-healthy topping to your rice cake snack. Try adding slices of avocado and tomato or a tablespoon of almond butter for a delicious and nutritious snack.
Matcha tea
Matcha is a green tea rich in epigallocatechin gallate (EGCG), a polyphenol found in green tea that has antioxidant and anti-inflammatory properties. Drinking matcha tea, which is rich in EGCG, can also improve heart health, as multiple studies have shown that it reduces the risk of heart disease and stroke.
Research on EGCG has shown that it can prevent atherosclerosis, the buildup of fatty substances on the walls of the arteries. It can also reduce inflammation and cell damage.
Sardines in olive oil
Sardines packed in olive oil can be a hearty snack full of healthy fats, protein, antioxidants, vitamins and minerals. Sardines are small fish rich in omega-3 fatty acids.
The benefits of omega-3 fats for heart health have been well studied and documented. Research shows that a diet rich in omega-3 can reduce the risk of heart disease and cardiovascular events (such as heart attacks, strokes, etc.) and improve cholesterol levels while providing anti-inflammatory effects.
Olive oil has also been linked to improved heart health. A 2020 study in the Journal of the American College of Cardiology found that higher olive oil consumption was associated with a lower risk of cardiovascular disease. This study suggested replacing ghee, butter, mayonnaise, and dairy fats with olive oil as a way to reduce the risk of heart disease and improve overall heart health.
Dark chocolate
Dark chocolate is rich in heart-healthy compounds. This is because it is rich in flavonoids, especially flavanols, which are linked to a lower risk of cardiovascular disease. Some studies have also shown that eating chocolate and cocoa can reduce insulin resistance (when the body's cells respond poorly to insulin and cannot absorb glucose, or sugar, from the blood) and high blood pressure (high blood pressure) in adults. .
Grab a handful of almonds with dark chocolate chips for a heart-healthy snack. Like other nuts and seeds, almonds can improve blood fat levels.
A 2014 study found that almonds increase the amount of antioxidants in the blood and reduce and improve blood pressure. To achieve these results, scientists advise eating a handful of almonds daily.
Packaged snacks
Buying healthy snacks from your local supermarket can sometimes be difficult. The American Heart Association recommends reading nutritional labels and serving sizes to determine the health benefits of packaged snacks.
When purchasing packaged snacks, keep the following in mind:
Add sugar and sodium
Artificial ingredients, processed foods and fillers.
Harmful additives and ingredients, such as hydrogenated oils and trans fats, artificial colors and flavors, processed oils (such as canola or corn), and fortified wheat.
Think about snacks that contain the fewest ingredients and in their natural state (real, whole foods). Look for foods rich in protein and fiber, as well as unrefined carbohydrates and healthy fats. If you're craving something sweet, look for snacks made with healthy sugars like fruits and honey.
Here are some heart-healthy packaged snack options to choose from:
Fried chickpeas
Popped popcorn or non-tropical buttered popcorn.
Whole grain rice cakes
Fatty nuts and seeds.
100% fruit, vegetable or tomato juice
Low-fat and low-fat cheeses
Canned fruits in their juice, water or light syrup.
Raisins, dates, figs and other nuts.
Snacks as part of a healthy eating plan
Many diets are associated with optimal heart health, including Mediterranean, DASH, Pescatarian, and vegetarian.
Mediterranean diet
The Mediterranean diet is based on the traditional diet of Mediterranean countries, including Greece, Italy, Spain, and the Middle East. Focus on vegetables, fruits, whole grains, legumes, nuts, fish, lean meats, olive oil, and low-fat dairy products.
It has been found to reduce the risk of heart disease by lowering blood pressure, blood sugar, cholesterol and inflammation.
Some heart-healthy foods you can add to your Mediterranean diet include:
Fried chickpeas
Cabbage chips
A variety of hummus, including avocado.
Dried or fresh figs and dates.
Nuts and seeds
Diet Council
DASH stands for Dietary Approaches to Stop High Blood Pressure. This diet was developed to prevent and treat high blood pressure, so it is good for the heart.
Like the Mediterranean diet, it recommends specific food groups to protect health and emphasizes fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Limit red meat, added sugar, refined grains and sodium.
Snacks included in the DASH diet include:
Fruits and vegetables
Low-fat dairy products, including cheese sticks and yogurt.
Whole grain crackers and rice cakes
Fruit sorbet and ice cream
Decaffeinated tea, including green tea.
Pescatarian diet
A vegan diet includes a primarily plant-based diet, as well as fish and seafood. Research shows that eating fish regularly can reduce the risk of heart attack, high blood pressure, atherosclerosis and stroke.
In addition to fish, foods of plant origin are also important in the diet of Bisetians. Research shows that a diet rich in vegetables and plant foods can reduce the risk of coronary heart disease. This diet can also improve blood fat levels, lower blood pressure, and reverse atherosclerotic plaques.
Snacks that can be added to a vegetarian diet include:
Vegetarian and vegan diets
People who follow a vegetarian diet eat only plant foods: fruits, vegetables, legumes, soybeans, grains, tofu, seeds and nuts. People on a vegetarian diet can also eat cheese, eggs, and dairy products.
Your heart can benefit in many ways from following a plant-based diet. For example, these diets contain more fiber (from fruits, vegetables, and grains), which can help you control your cholesterol levels.
The diet can also help you maintain a healthy weight by replacing animal products with low-calorie, high-fiber foods. Finally, many foods in a vegan diet can help reduce inflammation and protect against heart disease.
Sometimes there is a risk of nutritional deficiencies with a vegetarian diet. Caution should be taken when replacing meat products with foods that do not contain enough protein, vitamins and minerals.
You can overcome the possibility of this deficiency by choosing appropriate sources of plant protein. For example, soy, tofu and quinoa are excellent protein alternatives, while lentils and spinach help improve iron levels. As an added benefit, your doctor may recommend taking a multivitamin or nutritional supplement if necessary.
Snacks that can be added to a vegetarian diet include:
RELATED: 20 Healthy High-Protein Snacks
Balance calories to prevent weight gain
Energy balance factors. Calories consumed compared to calories burned during physical activity. What you eat is your “energy input” and what you burn during exercise is your “energy output.”
If you want to avoid weight gain, you need to balance your energy equation. To maintain weight and overall health, it is essential to live an active lifestyle. If you're trying to lose weight, you also need a negative energy balance, which means consuming fewer calories per week.
exercises
The American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity (such as cycling, walking, swimming, etc.) or 75 minutes of vigorous-intensity aerobic activity (such as jogging, recreational sports) per week. . Try to spread physical activity over the course of a week and move throughout the day.
Some heart-healthy snacks are high in calories, so keep that in mind if you're trying to avoid weight gain. You should only include small amounts of healthy fats in your daily meals and snacks.
Healthy snacks that are high in healthy fats and that you can limit include:
Walnuts and walnut oil
Greek yogurt
an egg
curd
avocado
Hummus
summary:
Choosing heart-healthy snacks can help you conquer hunger, boost energy and mood, and keep your heart healthy. Hearty snacks often include eating whole foods, such as produce, vegetables, whole grains, nuts and seeds. Also avoid snacks that are high in saturated fat, sugar and salt.
When purchasing packaged snacks, read nutritional labels and pay attention to serving sizes. We also recommend including only small amounts of healthy fats in your meals and snacks.
To consider a heart-healthy diet, you need to pay attention to the diet you follow. Some diets, such as the Mediterranean diet, vegetarianism, and veganism, are associated with optimal heart health.
But even if you follow these diets, you need to pay attention to your diet and avoid overeating nutrients. Make sure you get enough protein, iron, and other essential vitamins and minerals. Your doctor may recommend nutritional supplements if necessary.
Read the original article on Verywell Health.