February is National Heart Health Month – a perfect opportunity to focus on habits that keep our hearts healthy and strong. One simple way to support heart health is through smart snacking. Choosing the right snacks can help lower cholesterol, blood sugar, triglycerides and blood pressure, all while keeping you energized throughout the day.
What Makes a Snack Heart Healthy?
While genetics can play a significant role in cardiovascular disease, everyone is at risk. Knowing your family history is important: if your father or brother experienced coronary hear disease or a heart attack before age 55, or your mother or sister before age 65, your risk may be higher. However, heart disease can affect anyone regardless of age or gender.
According to the American Heart Association a heart healthy diet includes:
• Lean protein
• Whole grains
• Fruit
• Vegetables
• Low fat dairy products
• Heart healthy fats
Snacking is something most people do and this is a great way to add these foods to your daily routine. The key is to combine at least two food groups for a balanced, satisfying snack.
Heart Healthy SNACK IDEAS
Fresh Fruits & Vegetables
• Apple slices with unsalted nut butter
• Pear wedges dipped in low-fat cottage cheese
• Carrot and celery sticks with hummus or tzatziki
• Bell pepper slices, cucumber rounds, broccoli, cauliflower, cherry tomatoes
• Frozen grapes or banana slices (no added sugar)
Whole Grains
• Whole grain crackers with low-fat cheese or hummus
• Air-popped popcorn with nutritional yeast
• Whole grain toast with natural peanut butter
• Whole grain English muffin with nut butter and strawberries
Plant-Based Proteins
• Edamame (steamed or roasted)
• Roasted chickpeas
• Dates or raisins with walnuts or pistachios
• Soy yogurt with fruit and chopped nuts
Dairy & Dairy Alternatives
• Low-fat Greek yogurt with low-sugar granola or fresh berries
• Fat-free or low-fat cheese sticks
• Chia seed parfait with fruit and nuts
Tips for Heart-Healthy Snacking
• Pair food groups
• Watch sodium: Choose snacks with less than 140 mg sodium
• Limit processed foods
• Choose whole foods
• Be mindful of portions
Easy Heart Healthy Snack Idea
Lemon, Mint & White Bean Dip
• 1 can cannellini beans (or chickpeas), drained and rinsed
• 2 tablespoons lemon juice
• 1 tablespoon chopped fresh mint
• 1 tablespoon olive oil
• Salt and pepper to taste
Blend all ingredients in a food processor until smooth. Serve with raw veggies or whole grain pita chips. Recipe courtesy of eatingwell.
Content submitted by Janyce Gately MS, RD, LDN, CHC
For personalized guidance on heart healthy eating and lifestyle modifications contact our dietitian Registered Dietitian, Janyce.