10 Heart-Healthy Snacks

Your diet plays a significant role in your heart health. Some foods, like processed meats and fried foods, can increase the risk of heart disease risk factors like high blood lipid (fat) levels and high blood pressure.

On the other hand, foods like fruits, vegetables, and whole grains can help reduce the risk of heart disease and other cardiovascular complications, such as heart attack and stroke.

Fueling your body with nutritious snacks between meals is important for keeping your energy levels stable and can provide your body with nutrients known to support and protect heart health.

Hummus is made with blended chickpeas, olive oil, lemon juice, and tahini (a condiment made from ground sesame seeds). Pairing hummus with vegetables provides cholesterol-regulating fiber and filling protein, which can support heart health.

Fiber and protein stimulate the release of satiety (fullness) hormones, like peptide YY (PYY) and glucagon-like peptide 1 (GLP-1), which signal to your brain that you’ve had enough to eat. This can prevent overeating and help you maintain a healthy body weight, which is important for heart health.

Excess abdominal weight can be a sign of visceral fat, a type of body fat that surrounds your organs and can harm metabolism, put excess stress on the heart, and lead to high blood pressure and heart disease.

A half cup of hummus contains about 5 grams of fiber and 6 grams of protein. Try pairing hummus with a mix of high-fiber vegetables, like broccoli florets and sliced carrots. One cup of broccoli provides about 7 grams of fiber, and one cup of carrots provides about 3.5 grams.

Nuts are packed with heart-healthy nutrients, such as fiber, protein, and healthy fats. Snacking on mixed nuts is an easy way to care for your heart.

Regularly eating nuts could effectively reduce heart disease risk factors, such as low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol. Studies show that higher nut consumption is associated with a 24% lower risk of coronary heart disease, the most common type of heart disease in the United States.

Among nuts, walnuts provide the highest levels of omega-3 ALA fatty acids, which support heart health.

A review of 19 studies found that regular consumption of nuts, including almonds, walnuts, cashews, and pistachios, helped lower small, dense LDL cholesterol levels. This type of LDL cholesterol is strongly linked to the development of atherosclerosis, the buildup of plaque (fatty deposits) in the arteries.

Try snacking on a mix of nuts the next time you’re craving something crunchy. Choose unsalted or lightly salted nuts when possible, as consuming a high-salt diet is associated with increased blood pressure, a major risk factor for heart disease.

For an easy, heart-healthy snack, layer sliced cucumber rounds with mashed avocado and canned or smoked salmon. Avocados are high in potassium, magnesium, and fiber. Potassium and magnesium regulate blood pressure levels, while fiber keeps blood lipid levels, such as cholesterol, in check.

Salmon is an excellent source of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have powerful anti-inflammatory properties. These fats support healthy blood flow and reduce harmful LDL cholesterol levels.

A review of 18 studies found that two 150-gram (5.2-ounce) portions of fish per week may reduce heart disease risk by around 8%. A daily intake of 50 grams (1.7 ounces) of fish, equivalent to a drained can of tuna, may lead to a 9% reduction in heart disease risk.

Overnight oats are filling and easy to prepare, making them an excellent snack choice. Oats contain a soluble fiber called beta-glucan, which has powerful cholesterol-lowering effects.

Beta-glucan blocks cholesterol absorption in the digestive tract, increasing the amount of cholesterol your body releases through stool. Oats may also help reduce blood sugar and blood pressure, benefiting heart health.

Topping overnight oats with antioxidant- and fiber-rich berries can further benefit heart health. Research suggests that berry-rich diets can help reduce total cholesterol, LDL cholesterol, triglycerides, and blood pressure while increasing heart-protective high-density lipoprotein (HDL) cholesterol.

Berries may also improve blood flow, reduce inflammation in the blood vessels, and support blood vessel function, improving overall heart health and protecting against heart attack and stroke.

Beans are one of the best foods you can eat for heart health. They are rich in soluble fiber, which binds to cholesterol and prevents it from being absorbed into the bloodstream.

One study found that eating 1 cup of mixed canned beans daily for four weeks significantly decreased total cholesterol by 5.46% and LDL cholesterol by 8.08%. This reduction equated to a 7% decrease in heart disease risk.

Beans are also high in blood pressure-lowering minerals like potassium and magnesium.

For an easy and filling snack, rinse canned beans and toss them with olive oil and fresh chopped herbs.

Greek yogurt is a source of potassium, magnesium, and calcium, which play important roles in blood pressure control.

A study that included 915 people with high blood pressure found that people who regularly ate more yogurt were more likely to have lower blood pressure levels.

Greek yogurt provides nearly twice the amount of protein found in regular yogurt. Protein is the most filling macronutrient and can keep you satisfied between meals, which can help you maintain a body weight that’s in a healthy range. Specifically, losing excess abdominal weight and reducing visceral fat is important for heart health.

Top your yogurt with heart-healthy nuts, seeds, and berries.

Smoothies are versatile and easy to make when you’re short on time. To make them more satiating, add at least one protein source.

A smoothie with frozen berries, unsweetened protein powder, almond butter, and unsweetened milk or nut milk can help you feel full and support heart health. You can adjust the ingredients based on your flavor and health preferences.

For an extra boost of cholesterol-lowering fiber, consider adding avocados and ground flaxseeds.

Chia seeds are packed with fiber. A 1-ounce serving contains 9.75 grams of fiber, around 35% of the Daily Value (DV) for fiber.

Studies show that chia seeds can effectively lower total cholesterol, LDL cholesterol, and triglyceride levels while increasing heart-protective HDL cholesterol. Due to their high magnesium content, chia seeds can also help lower blood pressure.

Make chia pudding by mixing 1 tablespoon of chia seeds with 1 cup of your choice of milk. Refrigerate the mixture for a few hours or overnight to allow the seeds to gel and expand. Then, top it with other heart-protective ingredients like nuts and berries. 

Dark chocolate is high in anti-inflammatory and antioxidant compounds like flavonoids, which can improve blood vessel function, prevent blood clots, and lower blood pressure. The flavonoids in dark chocolate may reduce the risk of heart disease by protecting against atherosclerosis and reducing high blood pressure and blood lipid levels.

A research review found that dark chocolate consumption was significantly associated with a lowered risk of high blood pressure. Another review found that chocolate may reduce the risk of heart disease when consumed in amounts less than 100 grams per week.

Pairing dark chocolate with peanut butter, which provides protein, can help make your sweet snack more satisfying and blood sugar-friendly. Just be sure to choose unsweetened peanut butter and dark chocolate that contains at least 70% cocoa. 

Tomatoes are a concentrated source of lycopene, a carotenoid plant pigment linked to major heart health benefits. Lycopene may help prevent inflammation in blood vessels and improve their function. It also protects against cellular damage by offsetting harmful molecules called free radicals.

A recent study of people at high risk for developing heart disease found that, compared to people with the lowest intake, people with the highest tomato consumption had a 36% reduced risk of developing high blood pressure.

Enjoy tomato-based soups, like minestrone or vegetable soup, as a light snack, or pair them with a salad or sandwich for a more filling meal. 

Transitioning to a more heart-healthy diet by choosing snacks rich in cardioprotective nutrients, like fiber, magnesium, potassium, and healthy fats, can reduce heart disease risk factors.

Heart disease risk factors, such as high blood pressure and high cholesterol, are conditions that increase your risk of developing heart disease. Although not all heart disease risk factors are within your control, many can be influenced by your diet, lifestyle, body weight, and more.

Eating more foods known to lower cholesterol, blood sugar, and blood pressure and prevent the development of atherosclerosis is one of the best ways to care for and protect your heart.

Most heart-healthy foods, like fruits, vegetables, beans, and fish, also contain a variety of nutrients that benefit overall health, not just heart health. Following a more heart-healthy diet can lead to other benefits, such as a longer, healthier lifespan.

Although a specific diet is not necessary for heart health, some, like the Mediterranean diet, have been linked with impressive cardiovascular benefits. 

The Mediterranean diet refers to the eating patterns of people living along the coast of the Mediterranean Sea, including Spain, Italy, southern France, and Greece.

The Mediterranean diet is high in whole, nutritious foods, such as fish, vegetables, fruits, and legumes, all of which are linked to better heart health. It’s also high in healthy fats, specifically olive oil, which is high in phenolic antioxidants. These antioxidants reduce inflammation in the arteries and protect against the development and progression of atherosclerosis.

The Mediterranean diet has been linked to significant heart health benefits, including reduced coronary heart disease and total cardiovascular disease.

To improve heart health, try eating more foods known to reduce heart disease risk, such as vegetables, fruits, beans, fish, whole grains, and healthy fats. Try to limit foods known to contribute to heart disease, such as added sugar, refined grains, and fast food.

Diet plays a major role in heart health. Choosing snacks that contain nutrients known to support heart health, such as fiber, protein, healthy fats, potassium, and magnesium, can help reduce your risk of heart disease.

Snacks such as hummus and vegetables, overnight oats, chia pudding, mixed nuts, and yogurt parfait provide nutrients essential to maintaining a healthy heart and preventing heart disease.