Best Snacks to Eat for a Healthy Heart

Although they frequently have a poor rap, snacks can actually play a significant role in a balanced diet. Consider snacks as a chance to increase your daily intake of nourishment while also keeping you alert and focused in between meals. Try to snack more on whole foods rather than typical items like chips, cookies, and crackers, which can be high in sugar, salt, and saturated fat (all of which, in excess, might increase your risk for heart disease). Consuming more fiber, vitamins, minerals, and antioxidants each day from fruits, vegetables, beans, nuts, seeds, and whole-grain products will help to maintain a healthy heart.

Having said that, the snack sector has developed recently, and you can now get a variety of wholesome snacks in a package. Just be aware of what to look for! The proprietor of Greene Nutrition, Kim Murachver, M.S., R.D., L.D.N., C.D.E., advises picking snacks with at least 3g of fiber and less than 200 mg of salt. "Take into account how much-saturated fat you consume at meals and how much you consume during snacks. I advise keeping your daily consumption of saturated fat to no more than 15-20g if you are at risk for heart disease "Adds she.

Even with that in mind, you might be wondering what to eat between meals if you still want to look after your heart. Here are 10 of the healthiest snacks to eat for your heart.

1. Apple with nuts or nut butter

Nuts are known to be healthy for your heart. In fact, a review of 25 research indicated that eating nuts regularly may lower your risk of heart disease by as much as 30%. Apples include pectin and phytonutrients, both of which have been linked to reductions in cardiovascular risk factors, according to Murachver. An apple and nut butter make a heart-healthy snack, and the combination of fiber and good fats keeps you full.

2. Roasted chickpeas

Like chickpeas, eating legumes is associated with a lower risk of heart disease. The fiber and plant sterols, such sitosterol, which lower cholesterol and promote improved heart health, contribute significantly to the benefit, says Murachver. You can make roasted chickpeas either savory or sweet, making them the ideal snack to sate your demand for crunch. Murachver enjoys tossing them with a little olive oil, garlic, and smoky paprika for a taste boost. The Spiced Chickpea "Nuts" recipe is an excellent place to begin. Buy a bag of roasted chickpeas if cooking your own at home seems like too much work. Just be wary of tastes that have been given an excessive amount of salt or sugar.Aim for less than 200mg of sodium or less than 4g of added sugar per serving, if possible.

3. Energy balls

One small mouthful of several homemade energy balls has a lot of heart-healthy components. For the soluble fiber that lowers cholesterol found in oats and the unsaturated fats found in nuts and seeds, choose those that also contain nuts, seeds, or nut butter. Omega-3 fatty acids from chia, flax, or hemp seeds, which may help to lower inflammation and a risk factor for heart disease, can pack an even stronger punch. Want some motivation? You should try our carrot cake energy bites.

4. Whole-grain crackers with hummus

According to Murachver, fiber included in whole grains lowers cholesterol. Keep an eye out for crackers with whole wheat or similar whole grain listed as the first ingredient and pay attention to the amount of sodium and added sugar. For an increase in fiber, a small amount of plant-based protein, and healthy fats, combine with hummus.

5. Roasted carrots with dip

In addition to enhancing flavor, roasting carrots also provides heart-healthy monounsaturated fats from the olive oil. For a quick grab-and-go snack, roast a lot at the start of the week. Add a tahini- or avocado-based dip to your snack for even more heart-healthy fats. A wonderful alternative is raw carrots if you prefer the crunch.

6. Roasted spiced nuts

Tired of eating raw almonds? We support you. To enhance flavor, try combining your favorite nuts or seeds with olive oil before adding your preferred spices. Mono- and polyunsaturated fats, which are linked to reduce LDL cholesterol, are combined in nuts and olive oil, according to Murachver. The combination of salt, pumpkin pie spice, and a drizzle of maple syrup is her favorite. Additionally, packaged flavored nuts might be a nice choice; just be mindful of the added sugar and salt.

7. Roasted pumpkin seeds

Magnesium, which is abundant in pumpkin seeds and may lower blood pressure and lower the risk of heart disease. A tasty snack, they also contain fiber, unsaturated fat, and plant-based protein, all of which support heart health. Similar to dried chickpeas and nuts, store-bought varieties are a wonderful practical choice. Alternately, you may try our pumpkin seeds with everything bagel seasoning.

8. Green smoothie

The best method to get a lot of nutrients that support heart health is in smoothies. Try our Really Green Smoothie, which is packed with healthy ingredients, as an illustration. Bananas give the smoothie sweetness and potassium, a mineral related to lowering blood pressure, while avocado adds heart-healthy monounsaturated fats and gives the smoothie a rich, creamy texture. This makes for a very heart-healthy snack in a glass, especially when combined with the omega-3s, fiber, and other nutrients in spinach and chia seeds.

9. Greek yogurt with berries

Whether dairy is healthy for you and your heart is a hot topic of discussion. Hover, according to a recent study, consuming yogurt may lower your risk of developing cardiovascular disease. In general, it is advised to minimize saturated fat by sticking to low-fat dairy products, and to avoid added sugar, it is better to use plain yogurt. Greek yogurt has more protein than conventional yogurt, which can increase the satisfaction of your snack. Consider serving the yogurt with berries like blueberries, which have been associated with better heart health.

10. Edamame

Eating edamame in the shell is entertaining, and soy protein has been related to lowered cholesterol. Additionally, edamame has phytonutrients, fiber, and polyunsaturated fat that support heart health. For a low-sodium snack, try edamame with a squeeze of lemon or lime and some cayenne pepper.

Bottom line

When snacking, consider what you can add to your diet as opposed to what you can eliminate. Snacks that contain heart-healthy nutrients including nuts, seeds, fruits, veggies, and whole grains should be chosen in both homemade and packaged forms.