If you’re ready to make some changes and live in a way that supports heart health , you may think that means saying goodbye to snacking. Snacking does tend to get a bad rap, but only because it’s associated with ultra-processed foods like cookies, candy and chips. The truth is, snacking can actually be good for your heart. Even cardiologists snack throughout the day—if they have time, that is.
Here, two cardiologists give tips for how to snack with heart health in mind and share their favorite morning snacks.
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How Snacking Can Benefit Heart Health
Dr. Kimberly Campbell, MD, a cardiologist at Cardiology Consultants of Philadelphia, is a self-proclaimed snacker. “I find that eating healthy snacks throughout the day helps to reduce hunger cravings. It is these hunger cravings that often cause us to make bad dietary decisions and lead to consuming snacks high in salt and added sugars ,” she says.
Dr. Mohanakrishnan Sathyamoorthy, MD, FAACC, a cardiologist and the Chair of Internal Medicine at Burnett School of Medicine at Texas Christian University, says that he integrates snacking into his days as part of following a heart-healthy diet. “[I eat] smaller, traditional-timed meals, like breakfast, lunch and dinner with controlled portion sizes as well as frequent snacks in between meals,” he says. When it comes to his between-meal snacks, Dr. Sathyamoorthy says he prioritizes nuts and healthy grains (like whole-grain bread or whole-grain crackers).
Scientific research shows that snacking can benefit heart health and can reduce LDL cholesterol, as long as the foods are rich in nutrient value. Regular snacking can help with staying energized throughout the day and can decrease hunger, in turn, preventing overeating later at mealtime. People tend to make unhealthy food decisions when they’re tired , so using snacks to keep energy levels steady can be beneficial.
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A Cardiologist’s Go-To Morning Snack
When it’s mid-morning and Dr. Sathyamoorthy wants a snack, there’s one he says he eats almost every single day: raw unsalted unroasted almonds, walnuts and fresh blueberries. “The nuts are very high in omega-3s and the blueberries are full of antioxidants. All [three foods are] incredibly good for your vascular health,” he says.
Berries are beneficial for heart health because they’re high in antioxidants, which help reduce oxidative stress and inflammation, potentially lowering the risk of heart disease . Snacking on nuts is also scientifically proven to benefit the heart. One study found that eating a half a cup of nuts a day was associated with a lower risk of heart disease and stroke. As Dr. Sathyamoorthy shared, this is because they’re high in omega-3 fatty acids , which are beneficial for heart health because they help lower blood pressure and raise HDL cholesterol (that’s the good type).
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Additionally, nuts and blueberries are also a good source of fiber, a key nutrient for heart health. Scientific research shows that eating foods high in fiber is linked to a lower risk of cardiovascular disease.
When Dr. Campbell is hungry for a mid-morning snack, she says that she chooses one food that’s a protein and pairs it with an in-season vegetable. “In the spring and summer, this often means whatever is fresh in the growing season. I may grab a handful of cherry tomatoes or a small cucumber from the garden and a few roasted unsalted almonds. Another favorite is cottage cheese topped with a handful of blueberries or raspberries. In the winter, I may pack apple slices with peanut butter. Ultimately, I like variety so this works well for me,” she says.
When choosing your own mid-morning snack, Dr. Campbell offers up one primary piece of advice. “Minimize processed foods. So many of the traditional snack foods contain high levels of sodium and added sugars that are not healthy for your heart and provide minimal nutrition,” she says. When shopping at the grocery store, she says to choose minimally processed foods over ones with a long ingredients list. “Whole fruit is healthier than fruit juices or [canned fruit soaked in] syrup,” she says.
Dr. Campbell also says it’s important to take the time to enjoy what you’re eating; don’t rush through your snack time. If possible, she says to combine your snack break with a quick walk to stretch your legs and get a little exercise or do a brief meditation. This will multiply the heart-healthy benefits compared to just eating your snack at your desk.
Most importantly, Dr. Sathyamoorthy says to not give up on your healthy eating habits, including choosing nutrient-rich snacks over ultra-processed ones. “It takes time and intentionality to build great health habits, so get started and it will [eventually] become a part of your daily routine,” he says.
Remember, snacking is not “bad.” Choose heart-healthy foods like nuts, fruit and vegetables and your snack will support your cardiovascular health. It definitely beats going hungry!
Next up, see a list of 25 foods that are good for your heart.
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