When we feel stressed or rushed, we tend to opt for unhealthy snack choices from the pantry. Selecting a bag of chips or candy bar can often seem like a simpler option compared to thinking about a nutritious snack. However, there are numerous delectable and nutritious heart-healthy snacks that can be prepared under five minutes.
A cheat sheet can be very useful in situations such as these.
This collection of snack suggestions has been approved by nutrition experts and is not only a tasty solution for cravings, but also can be quickly prepared and promotes cardiovascular wellness. Yes, indulging in snacks can have a positive impact on your heart. Save this list for when you need to restock at the store and when hunger strikes in the afternoon.
1. Almond butter and fruit
According to registered dietitian, Erica Ingraham, RD, this snack offers a combination of three heart-healthy advantages: fiber, healthy fats, and antioxidants. She suggests that incorporating your favorite fruits, regardless of type, can be beneficial to heart health, whether they are fresh, frozen, or canned.
2. Red grapes, cranberries, or pomegranates
According to Ingraham, any type of fruit is beneficial for the heart, but Melissa Rifkin, a registered dietitian, suggests that fruits with a deep red or purple hue have greater advantages. Rifkin explains that the color of these fruits is due to antioxidants, which provide both their color and health benefits for the heart.
3. Avocado toast
Craving savory instead of sweet? According to Rifkin, munching on avocado toast made with whole-grain bread is an excellent snack choice that promotes heart health, thanks to its fiber and healthy fat content. Additionally, this duo will fill you up much more effectively than vending machine treats and prevent you from getting hungry again in just 30 minutes.
4. Hummus and veggies
Ingraham has chosen another excellent savory snack option which contains hummus that provides the body with heart-healthy protein, an ideal source of energy to keep you going throughout the afternoon. The vegetables in the snack contain fiber and antioxidants, similar to those found in fruits.
5. Bread and olive oil
Ingraham suggests incorporating foods that contain unsaturated fats into your diet to promote heart health. She mentions that olive oil serves as an excellent illustration of this point. To reap the full advantages, go for whole-grain or multi-grain bread instead of white bread, as it contains more fiber.
6. Tuna, avocado, and cucumber slices
Mashed avocado and tuna on sliced cucumber is a savory snack that Rifkin enjoys. This snack is loaded with heart-healthy fats thanks to both the tuna and avocado. Additionally, the cucumber slices provide fiber, which is another essential nutrient for heart health.
7. Tuna salad
There are times when you may not have enough time to prepare a snack for five minutes. During such moments, you can skip the avocado and cucumber slices and concentrate solely on the tuna. Starkist offers a variety of flavors in their pre-packaged tuna, which is ready to consume with just a fork.
8. Salmon and crackers
According to Ingraham, salmon is an excellent source of healthy fats, similar to tuna. Satisfy your savory cravings while enjoying the benefits of these fats by indulging in a simple pairing of lox and crackers.
9. Walnuts and fruit
Selecting walnuts as a part of your dietary intake is an excellent move in favor of your heart health. The reason behind this praise lies in the omega-3 fatty acids that walnuts are abundant in, as per Ingraham’s evaluation. Empirical evidence shows that consuming these nuts on a daily basis can significantly decrease harmful cholesterol levels and mitigate the likelihood of cardiovascular illnesses. A delicious accompaniment to this would be a fruit of your liking.
Looking for a way to uplift your mood in the afternoon? Consider reaching out for some walnuts. Recent research indicates that consumption of walnuts might potentially lower depression rates, while other studies show their potential for improving mood.
According to Cassetty, even though all nuts (and seeds) are a nutritious and satisfying snack, walnuts are the only type of tree nut that is rich in the omega-3 fatty acid ALA, making them stand out. Additionally, they are packed with fiber and protein, which will keep you feeling satiated until your next meal.
Cassetty suggests creating a blend of dried fruit and walnuts for trail mix. When the desire for chocolate hits in the afternoon, try one of Lauren Manaker’s beloved snacks – walnuts coated in dark chocolate (absolutely!).
Manaker suggests that combining walnuts and chocolate in a treat is beneficial for bone health and mood due to their magnesium content. Give these healthy trail mixes made with dried fruit, nuts, seeds, and chocolate a try.
10. Bean salsa with sliced bell peppers
Rifkin is a big supporter of beans as they are among the most beneficial foods for the heart. To amplify the health benefits, consume bell peppers alongside salsa as they contain lycopene, a component that aids in lowering LDL cholesterol (considered unhealthy) and elevating HDL (considered good) cholesterol.
11. Popcorn
At times, when you don’t have an appetite, you may crave a crispy snack. Rifkin’s preferred option in such situations is popcorn, which contains higher fiber and lower sodium and calorie content than chips.
Looking for a crispy snack? Kelsey Pezzuti, M.S., RD recommends this whole grain that is rich in fiber. According to her, this snack is affordable, simple to make, and has just the right amount of crunch.
According to Jody Bergeron, M.S., RN, BSN, CEN, incorporating whole grain snacks such as popcorn into your diet increases your consumption of fiber and supplies essential nutrients like iron and B vitamins. Additionally, swapping refined grains with whole grains can potentially reduce cholesterol, particularly LDL and triglycerides.
Popcorn can be relished as a savory or sweet treat due to its versatility. However, it is crucial to be careful with toppings. Overloading it with butter, salt, or caramel may transform it from being healthy to a luxurious indulgence. In case you decide to prepare it at home, explore our suggestions for Everything Bagel Microwave Popcorn, Lemon Parm Popcorn, or if you have a sweet tooth, Cinnamon-Sugar Microwave Popcorn.
If you choose to purchase it in a bag or box, seek out alternatives with reduced added sugar, below 4 grams per serving, and reduced sodium, below 200 milligrams per serving. Additionally, select plant-based oils over butter for added taste.
12. Roasted chickpeas
Roasted chickpeas are a satisfying crunchy snack option when you have a craving. In addition to hummus, Ingraham suggests that they are high in fiber and protein. The inclusion of anti-inflammatory spices such as turmeric or paprika will enhance the heart-healthy advantages.
13. Edamame
Edamame can directly benefit the heart as studies have shown that consuming plant-based proteins through diet is beneficial. Additionally, Ingraham notes that snacking on edamame is not only a good source of protein but also provides fiber.
14. Pumpkin seeds
Adding cinnamon to a small quantity of pumpkin seeds offers a combination of heart-healthy advantages including fiber, plant protein, and healthy fats. Cinnamon has been tested and proven to lower blood pressure, making it an ideal spice choice.
15. Cheese and whole grain crackers
According to Rifkin, those who enjoy cheese can opt for string cheese and whole grain crackers for a nutritious choice that promotes heart health. The cheese provides calcium and protein, while the crackers are rich in fiber. This combination is not only beneficial for bones, but it also supports a healthy cardiovascular system.
16. Trail mix
Not sure whether you prefer a sugary or salty treat? Trail mix offers a combination of both. Rifkin recommends creating a mix with nuts, dried fruit, and Cheerios. Remember, nuts contain healthy fats while dried fruit provides antioxidants.
17. Peanut butter on whole-grain toast
Spreading peanut butter on a whole-grain toast is a simple method to obtain fiber, healthy fats, and protein. In addition, it is fulfilling and helps to sustain you until dinner.
