Easy Heart Healthy Snacks
A Healthier Michigan
| 3 min read
Most of us can’t resist a little pre-lunch nibble, a mid-afternoon nosh, or maybe just something sweet a couple hours before bedtime. Snacking seems to be an American pastime. Some of us like grazing on smaller meals throughout the day, while for others it’s a habit to grab a handful of this or that between meals. Either way, you want to make sure you’re reaching for heart-healthy snacks.
Heart disease remains the leading cause of death in the United States, claiming nearly 700,000 lives annually, according to the Centers for Disease Control and Prevention (CDC). Choosing the right between-meal bites can be a simple, everyday step toward lowering risk factors such as high cholesterol, high blood pressure and excess weight.
Many common snacks — such as sugary breakfast bars, salty chips, soda — are ultra-processed and high in calories, sodium and added sugars, all of which can undermine cardiovascular health. Swapping these for nutrient-dense options helps support cholesterol levels, blood pressure and overall wellness.
Heart healthy snack examples
A combination of complex carbohydrates with lean protein, fiber and healthy fats will keep you satisfied longer and to stabilize blood sugar. Whole grains, fruits, vegetables, legumes, nuts and seeds are foundational ingredients for heart-healthy snacking.
Try some of these satisfying options:
- Crunchy vegetables and dips: Baby carrots, bell peppers, cucumber or snap peas with hummus deliver fiber, vitamins and plant-based protein without excess sodium or fat.
- Whole grain toast and crackers: Top with mashed avocado, nut butter or low-sodium tuna for a mix of whole grains, healthy fats and protein that can help lower LDL or “bad” cholesterol.
- Berries and yogurt: A parfait of low-fat plain yogurt with blueberries or strawberries adds antioxidants and probiotics, which are linked to lower blood pressure and improved heart health.
- Fruit and nuts: Fresh fruit with a handful of unsalted nuts — like walnuts or almonds — combines fiber, monounsaturated fats and omega-3 fatty acids that support healthy cholesterol levels.
- Roasted chickpeas or legumes: These provide fiber and plant protein, helping to reduce cholesterol absorption and stabilize energy between meals.
What to watch for
Reading nutrition labels is key. Limit snacks high in sodium (more than 140 milligrams per serving), added sugars and trans fats. Even products marketed as “healthy” may contain hidden ingredients that counter heart benefits.
Also consider beverages: plain and sparkling water, unsweetened tea or coffee and low-sodium vegetable juices are better choices than sugary drinks that add calories and contribute to weight gain.
Make it practical
Pack snacks ahead of time to avoid vending machine temptations at work, and aim to fill half your plate — even at snack time — with fruits and vegetables. By making small changes in what you eat and drink, you can build habits that support long-term heart health.
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