Heart-healthy foods , such as fruits, vegetables, whole grains, and lean proteins, can significantly reduce your risk of cardiovascular disease. This article will summarize the best heart-healthy snacks for you .
Snacking often gets a bad rap, but you can snack on the right foods and fit them into a heart-healthy diet. Choosing heart-healthy snacks can add extra nutrition to your diet and help keep you energized and full between meals.
Instead of snacking on foods high in saturated fat, sugar, and salt, consider eating whole foods, including fruits, vegetables, nuts, seeds, and whole grains. These healthy snack options can add fiber, antioxidants, minerals, and vitamins to your diet and improve your overall heart health.
The Best Heart-Healthy and Delicious Snacks
Research shows that eating just two apples a day can reduce your risk of heart disease and high blood pressure. All thanks to the rich amount of soluble fiber in apples.
Another reason is that apples contain polyphenols, which have been linked to lower serum cholesterol levels, increased good lipoprotein cholesterol, decreased bad lipoprotein cholesterol, and reduced inflammation.
Apples are not only good for your heart. They are also very nutritious. A medium apple contains 104 calories and 5 grams of fiber. It also contains vitamins C, K, E, B1, B6, copper and potassium.
Enjoy an apple with a little peanut or almond butter for a heart-healthy snack that's high in fiber and healthy fats. Or, add 1 cup of apple to a smoothie containing other heart-healthy fruits and vegetables.
Celery is one of those amazing vegetables. It's a great source of vitamins, low in calories, and has many benefits, including promoting heart health.
Celery is high in water and fiber. It contains phenolic compounds and powerful antioxidants that help reduce inflammation and improve heart health. You can eat celery on its own or with a little nut butter for added flavor and as a healthy fat option.
According to a 2019 study reported in Advances in Nutrition, eating beans and legumes, including chickpeas, is associated with a 14% lower risk of heart disease. Most of the benefits of eating beans come from their fiber content. Beans also contain plant sterols, which can lower cholesterol and contribute to improved heart health.
Roasted chickpeas can be a heart-healthy snack to satisfy your craving for crunchy foods. You can make your own roasted chickpeas at home or buy some from your favorite store. When buying, avoid brands that are high in sodium or sugar.
Eating yogurt may reduce the risk of heart disease in people with high blood pressure, according to a 2018 study reported in the American Journal of Hypertension.
Greek yogurt pairs well with blueberries, which have also been linked to improved heart health. Blueberries contain fiber, potassium, folate, vitamins C and B6, and anthocyanins (rich in antioxidants and anti-inflammatory properties).
Smoothies are the perfect snack to boost your heart health. They can provide fiber, vitamins, antioxidants, omega-3 fatty acids, etc. Omega-3 fats help control inflammation and other bodily processes.
Smoothies are simple to make. You can blend frozen or fresh fruit with heart-healthy ingredients like low-fat milk and yogurt, nut butters, chia or flax seeds, applesauce, 100% fruit juice, and veggies.
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