Heart-Healthy Snacking: What Cardiologists Recommend
When it comes to choosing a heart-healthy snack, America’s leading cardiologists often turn to something far more beneficial than chips. Instead, they recommend a variety of nuts that not only satisfy cravings but also offer numerous health benefits.
“Although nuts are known to be calorie dense, they contain an abundance of nutrients and studies suggest they may aid in weight loss, lower cholesterol and lower blood sugar levels in diabetics,” says Dr. Ryan Gindi, a cardiologist at Henry Ford Health. Almonds and pistachios are particularly recommended due to their ability to help lower blood pressure and their high content of protein and fiber. For those with a sweet tooth, non-fat dairy products like Greek yogurt are also suggested, as they are linked to lower cholesterol levels.
Heart disease remains the number one cause of death in the U.S., with over 910,000 deaths reported annually, according to the U.S. Centers for Disease Control and Prevention. High blood pressure, high cholesterol, and diabetes all contribute to this risk and are closely tied to unhealthy eating habits. According to Dr. Travis Benzing, a cardiologist with Harbor Health, being mindful of what you snack on is essential for maintaining optimal heart health.
“I am a firm believer in the mantra ‘you are what you eat,’” he said.
A Nutty Idea
Benzing recommends pistachios as his top choice for a heart-healthy snack. These nuts are nutrient-dense and just a handful can curb cravings while keeping you energized between meals.
Pistachios are high in potassium, which helps counteract the blood-pressure-raising effects of sodium. An ounce of pistachios contains 290 milligrams of potassium, about half the amount found in a large banana. They are also rich in protein, with six grams per ounce, equivalent to an egg. Additionally, they provide nearly three grams of fiber, similar to half a cup of cooked broccoli. Both protein and fiber help keep you full longer and support heart health.
Past Research
Research has shown that protein and fiber are linked to lower levels of inflammation, which can lead to disease. Fiber also helps slow the absorption of sugar in the bloodstream, maintaining low blood sugar levels. High levels can result in diabetes.
“And because they’re filling, with protein, healthy fat and fiber together, they displace worse snack choices,” Benzing said.
Dairy Delight
Another excellent option for a protein-heavy, heart-healthy snack is low-fat Greek yogurt. Cardiologists recommend it as a healthier alternative to processed breakfast protein bars.
“Coupled with some almonds or walnuts and some dried fruit, yogurt is healthier than the processed breakfast protein bars people commonly opt for instead,” says Dr. Renato Apolito, a cardiologist at Hackensack Meridian Jersey Shore University Medical Center.
Greek yogurt is packed with probiotics, live bacteria that benefit gut health. A healthy gut is closely linked to heart health. “Fermentation adds probiotics and helpful compounds that support cholesterol balance, blood sugar control and gut health,” says Dr. Carlos El-Tallawi, a cardiologist at Houston Methodist.
The Sweet Spot
Dark chocolate is another great pairing with Greek yogurt or pistachios. While it’s delicious on its own, dark chocolate contains less sugar than milk chocolate and is a source of antioxidants, vitamins, and minerals that fight harmful inflammation.
The darker the chocolate, the higher the antioxidant content and the lower the sugar. Northwestern Medicine suggests aiming for between one and three squares of dark chocolate with 70% or more cacao per day. “Dark chocolate with over 80% cacao has a high antioxidant count – plus it makes me happy!” says Dr. Evelina Grayver, Director of the Coronary Care Unit at North Shore University Hospital.
