Heart-healthy snacks: Ideas and recipes

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Sweetened snacks and refined carbohydrates may have a negative effect on cardiovascular health if people eat them in excess, but that does not mean people cannot enjoy sweet foods.

Fresh or dried fruits, complex carbohydrates, and sweet spices such as cinnamon can all help to make a heart-healthy snack. Below are some ideas.

Peanut butter with apple

This snack is sweet and easy to make. Peanuts contain a combination of fatty acids that may be beneficial for cardiovascular health.

Peanuts also contain plant sterols, which scientists believe could play a role in lowering levels of low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol, as part of a balanced diet. High LDL cholesterol has links to cardiovascular disease (CVD).

Apples are also a source of plant sterols, as well as:

• vitamin C
• potassium, which helps regulate blood pressure
• antioxidants

Apples are one of the most widely available fruits in the world. However, a person can pair many other fruits with peanut butter, if they prefer.

To make this snack:

1. Choose a peanut butter with no added sugar or oils, if possible.
2. Cut an apple into bite-size segments or slices. If a person plans to eat the snack later, they can soak the slices in lemon juice to stop them from turning brown.
3. Spread peanut butter onto each slice, or between slices to create a sandwich.

If a person wants to, they can sprinkle cinnamon on top.

Chia seed pudding

Chia seeds are a versatile ingredient that can work in savory or sweet dishes. They contain protein, fiber, and omega-3 fats.

According to a 2020 review of previous research, omega-3s may slow the buildup of plaque that can block the arteries in people with atherosclerosis. There is also evidence that omega-3s may help lower triglyceride and LDL cholesterol levels in people with existing cardiovascular conditions.

Chia seed pudding is an easy way to turn this ingredient into a sweet snack or dessert. To try it:

1. Choose a milk to soak the chia seeds in. This could be a dairy milk, almond milk, or another plant-based milk.
2. Measure out 1/2 cup of the milk and place it in a sealable container.
3. Add 2 tablespoons (tbsp) of chia seeds to the milk and stir well.
4. Let the seeds settle, and then stir again for several minutes, making sure there are no clumps.
5. Place in the fridge for at least 2 hours or overnight.

This makes one serving of the pudding. People can scale the recipe up or down and customize it with flavors they enjoy, such as:

• honey
• vanilla extract
• fruit
• cocoa powder
• chopped nuts

Greek yogurt with fruit

Some evidence associates a moderate intake of some dairy products with a lower risk of CVD.

A 2018 study found that adults with high blood pressure who ate two or more servings of yogurt per week were less likely to develop CVD than those who ate yogurt less than once per month. This was in combination with an overall heart-healthy diet.

Making flavorful yogurt is quick and easy. Some ideas for toppings include:

• raspberries and unsweetened cocoa powder
• apple and blackberries
• banana, chopped walnuts, and honey

Here are some ideas for savory heart-healthy snacks.

Vegetables and dip

Vegetables make up an important part of a balanced diet, but according to the Centers for Disease Control and Prevention (CDC), only about 1 in 10 adults get enough vegetables in their diet each day.

This snack can help a person boost their intake. It is easy to customize to a person’s tastes, as there are many combinations of vegetables and dip to try.

People can use raw vegetables cut into sticks. Alternatively, if a person does not like raw vegetables, they can try roasted versions. Below are some potential combinations:

• guacamole with bell peppers
• hummus with carrot sticks or celery
• salsa with roasted sweet potato
• tapenade with roasted zucchini

When choosing a store-bought dip, look for products that do not contain large amounts of sodium or added sugar.

Many crunchy snacks, such as chips, are high in salt. Over a prolonged period, a diet too high in salt can increase the risk of CVD. For adults, the Dietary Guidelines for Americans recommend a sodium intake of less than 2,300 milligrams (mg), or 1 teaspoon, per day.

People can look for low sodium versions of their favorite snacks or try alternatives at home, such as those below.

Crispy chickpeas

Chickpeas are high in fiber, potassium, B vitamins, iron, magnesium, and selenium. They also contain only 24 mg of sodium per 100 grams (g). When roasted, they become crunchy, which can make them a good substitute for some high sodium snacks.

To make roasted chickpeas:

1. Preheat the oven to 425°F (218°C) and line a baking sheet with nonstick parchment paper.
2. Drain a can of unsalted chickpeas and dry them with a paper towel.
3. Mix the chickpeas in a bowl with 1 tbsp of a healthy oil, such as olive or avocado oil.
4. Lay the chickpeas on the baking sheet in a single layer, making sure there is space between them. Roast in the oven for 20–30 minutes, or until golden.
5. While the chickpeas cook, grab another bowl and prepare some seasoning. This could be as simple or complex as a person likes — they could use a small amount of salt and pepper, use a premade spice mixture, or create their own mixture.
6. When the chickpeas are done, take them out of the oven and allow them to cool until they are not too hot to touch. Coat them with the seasoning.

If using a premade spice mixture, check the sodium content before buying.

Popcorn

Fresh or dried corn is a nutritious whole grain and a source of complex carbohydrates. It is also very low in sodium, with only 15 mg of sodium per 100 g of raw corn. This means that popcorn can be a low sodium snack for people who need to watch their salt intake.

There are some low sodium popcorn brands on the market. People can also make their own. The following recipe makes one large bowl of popcorn and requires a 3-quart (qt) saucepan with a heavy bottom and a lid. To try it:

1. Measure out 1/3 cup of corn kernels.
2. Heat 3 tbsp of coconut or olive oil in a 3-qt (2.8-liter) saucepan with a heavy bottom.
3. Place three or four kernels in the oil and wait until they start popping. Then, add the rest of the kernels.
4. Cover the pan and remove from the heat, then count for 30 seconds. Put the pan back on the heat.
5. As the kernels pop, gently shake the pan to make sure all the kernels make contact with the heat. Hold the lid ajar to allow steam to escape, if possible.
6. When the popping slows down so that there are several seconds between pops, pour the popcorn into a wide bowl.

Some ideas for seasonings include:

• Italian herbs and garlic powder
• lime, chile, and cilantro
• lemon zest and black pepper
• chives and nutritional yeast, for a cheesy flavor

Heart-healthy snacks can include many fruits, vegetables, nuts, seeds, and legumes to create different flavors and textures. Vegetables and dip, chia seed pudding, and crispy chickpeas are just a few ideas that are easy to make and provide nutrients that can support cardiovascular health.

People with specific dietary needs or medical conditions should speak with a doctor or registered dietitian for personalized advice.