Whether you have a heart-related medical condition or simply want to protect your cardiac health, eating snacks that support your heart is a good choice at any age. Knowing what makes a snack heart-healthy helps you choose ideal options and make dietary changes. Look for foods that are:
Examples of foods that fit into a heart-healthy diet include fruits, vegetables, whole grains and low-fat or nonfat dairy foods. Combining those nutritious ingredients creates a tasty, healthy snack. Check out the following ideas for inspiration.
Fresh veggies add antioxidants and fiber to your snack time. Antioxidants can help protect your arteries, while fiber tends to lower cholesterol levels and blood pressure. Wash and prepare your favorite raw vegetables to keep on hand in the refrigerator for an easy snack.
Pairing your veggies with healthy dip options adds to the flavor and provides more nutrients that support your cardiovascular health. Here are some options:
As a whole grain, popcorn offers a heart-healthy snack that's fun to eat. However, the way you prepare it affects just how healthy it is. For the most nutritious option, make air-popped popcorn to keep it cholesterol-free and low in fat. Avoid butter as a topping, and limit how much salt you add.
To make it more flavorful, explore other seasonings and toppings that offer healthy additions. Nutritional yeast is a healthy alternative to lots of salt and gives your snacks a slightly cheesy flavor. You can also experiment with seasonings such as dried herbs, chili powder and cinnamon. Check the label of popcorn seasonings and other flavoring mixes for the sodium contents. Choose an option that's low in sodium to keep it heart-healthy.
Avocados contain monounsaturated fat and fiber to support your heart health. Plus, they add delicious flavor and creaminess to whatever you're eating. To make avocado toast, start with whole-grain bread to increase the fiber content. Then, place sliced or mashed avocado on top. You can also add other veggies, such as onions and tomatoes, for additional nutrients and flavor. Some people sprinkle seasonings on top to change the taste. Watch the sodium content of any seasonings you use.
For a sweet snack, pair fiber- and antioxidant-rich berries with Greek yogurt for a nutritious parfait. You can use any type of berries you like, especially those readily available in your area. If you choose flavored Greek yogurt, check the sugar content to keep it healthy. You can also add a little honey or other sweeteners to plain Greek yogurt to limit the sugar content. Layer the fruit with Greek yogurt. Adding chopped nuts or granola that's low in added sugar and fat gives your parfait a little crunch along with extra nutrients.
Leafy greens, such as kale, support heart health. If you don't want to chew on raw kale leaves to get the fiber and potassium they offer, bake them into a chip-like snack. To make kale chips:
Fish offers omega-3 fatty acids to your snack time to support your heart health. For an easy snack, start with whole-grain crackers as the base. Top them with canned tuna or cooked salmon and a sprinkle of your favorite low-sodium seasoning. Be cautious of smoked salmon, which is often high in sodium.
Dark chocolate contains several components that support heart health, including antioxidants to keep your arteries healthy and flavonoids to lower your blood pressure. You can snack on a few squares of dark chocolate by itself, but it's also tasty to combine it with fruit. For a simple snack to keep on hand, melt some dark chocolate and dip bananas or berries in it. Place it in the freezer to help the chocolate harden. Keep the chocolate-covered fruit in your freezer so it's ready when you want a sweet, heart-healthy snack.
