Key Takeaways
February is American Heart Month, a time to prioritize cardiovascular health. To celebrate, let’s focus on something that brings joy to many: snacking!
While many snacks are packed with calories, sugar, fat, and sodium, contributing to obesity and heart disease, healthy snacking is entirely possible. Discover our favorite heart-healthy snacks and the best foods for heart health below.
Best Foods for Heart Health
Certain foods can help minimize your risk of heart disease. For heart health, your diet should include:
Leafy Green Vegetables
All vegetables support heart health, but leafy green veggies seem to be especially beneficial. Research shows that leafy green vegetable intake lowers your heart disease risk more than other vegetables. They also contain dietary nitrates which can both improve artery function and lower blood pressure.
Fruit
Fruit, particularly berries and cherries, contain properties that support heart health. They’re rich sources of antioxidants like anthocyanins that reduce inflammation, a risk factor of heart disease. Some studies suggest that eating berries daily can keep blood pressure levels healthy. Aim to incorporate two cups of fruit into your diet each day.
Whole Grains
While refined carbs increase your risk of heart disease, whole grains can lower your risk. In fact, the American Heart Association states eating whole grains daily can reduce your risk of cardiovascular disease, coronary heart disease, and stroke. Aim to include plain oatmeal, brown rice, and whole-grain bread or tortillas in your diet. Read labels closely to ensure that products are 100% whole grain or whole wheat.
Fat-Free or Low-Fat Dairy
Dairy products like milk, cheese, and yogurt contain high amounts of calcium, vitamin D, and potassium which help regulate blood pressure. When eating dairy, opt for fat-free or low-fat products to limit your intake of saturated fat
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Protein
Protein is a building block of any healthy diet as it provides essential nutrients, regulates blood pressure, and helps you feel full. Nuts like walnuts and almonds are particularly heart-healthy sources of protein that can lower inflammation, blood pressure, and cholesterol levels. The best proteins for heart health are fish, lean meats, nuts, eggs, or beans.
Monosaturated and Polysaturated Fats
Not all fat is bad. Research shows monounsaturated and polyunsaturated fats can lower “bad” cholesterol and reduce inflammation, which are both risk factors of heart disease. Foods that contain unsaturated fats include nuts, seeds, nut and seed butters, and canola, olive, and soybean oils.
15 Heart-Healthy Snacks to Try Today
Eating a balanced diet containing protein, whole grains, veggies, fruit, fat-free or low-fat dairy, and unsaturated fats can support overall health and lower your risk of heart disease.
To make heart-healthy snacking enjoyable, experiment combining these nutritious food groups. Doing so can boost your energy levels, help you stay fuller for longer and avoid snacking later on.
Here are some snack ideas to get you started:
- Hummus with veggies or whole-grain crackers
- Hard-boiled egg and low-fat cheese
- Low-fat yogurt with berries and fruit
- Trail mix with nuts and dried fruit
- Almonds and dark chocolate
- Oatmeal with chia seeds
- Low-fat yogurt with chia seeds
- Smoothie with low-fat milk, fruit, and peanut butter
- Smoothie with almond milk, spinach, and banana
- Whole-grain crackers with low-fat cheese
- Toast with almond butter and banana slices
- Almond pesto on whole-grain toast
- Leafy salad with feta and dried cranberries
- Apple slices with almond butter
- Edamame with a light sprinkle of sea salt
Tips for Healthy Snacking
In addition to snack ideas, we have tips to make snacking heart-healthy and enjoyable:
Plan ahead: Prevent impulsive unhealthy snacking by being prepared. At home, pre-cut vegetables and have nuts, fruit, oats, and low-fat yogurt readily available. Keep a mini-stock of healthy snacks at work, like oatmeal packets, peanut butter, and whole-grain crackers. Have whole-grain crackers or trail mix in your bag for when you’re on-the-go.
Read labels carefully: Many “healthy” snacks, like granola bars or trail mixes, are highly processed and packed with sodium or sugar. Always check if granola is made with whole grains or whole wheat.
Be mindful of portions: It’s easy to overeat while snacking. Prepare by pre-portioning your snacks to avoid mindless consumption.
Improve Your Heart Health with a Licensed Dietitian
A balanced diet rich in leafy greens, lean protein (like fish, poultry, beans), fruits, whole grains (like oats, brown rice), and low-fat dairy products can lower your risk of heart disease. Experiment combining these nutritious foods to create a variety of delicious heart-healthy snacks.
If you feel your diet isn’t supporting your heart health, our team at Dietitian Live can help. Our expert licensed dietitians will work closely with you to understand your medical history and create an eating plan that aligns with your health needs and goals. Book an appointment and discover the power of eating your way to a healthier heart!
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