1. Pumpkin seeds
Pumpkins are healthy for so many reasons thanks to all the incredible nutrients they offer—and as it turns out, their seeds are great for you as well, especially when it comes to heart health! "Pumpkins are a good source of magnesium, which helps to relax blood vessels and reduce blood pressure," Wen explains. In addition to magnesium, these seeds also offer high amounts of iron and zinc, which she tells are "essential for maintaining a healthy heart." You can buy pumpkin seeds at the store or, even better, use the whole fruit by cooking up some pumpkin and roasting the seeds with some salt. Yum!
2. Dark chocolate
Dark chocolate is more than just a sweet treat; luckily, it also has its fair share of health benefits, especially when it comes to your heart! "Dark chocolate is rich in flavonoids, which have been shown to lower blood pressure and improve blood flow," Wen explains. Of course, you shouldn't overdo it on chocolate, but a bit of dark chocolate every now and then can help give your heart health a boost and please your sweet tooth. However, Wen says you should "choose dark chocolate with at least 70% cocoa for the most health benefits." Got it!
3. Walnuts
Nuts are another fantastic option when it comes to heart-healthy snacks that are both delicious and nutritious. Wen tells us that walnuts, in particular, pack in a great amount of omega-3 fatty acids, "which have been shown to reduce the risk of heart disease." And just like apples, these crunchy treats "are also a good source of antioxidants and plant-based proteins." You can eat them on their own by the handful or add them to a range of recipes. Try topping your oatmeal with walnuts or baking them into a banana bread for an added bonus that can do wonders for your heart.
4. Apples
One of the best nutrients to keep mind when it comes to heart health is fiber, and luckily, Wen says snacking on a crisp apple is a fantastic way to get more of it in your diet. "Apples are a great source of fiber, which can help lower cholesterol levels and reduce the risk of heart disease," she explains. But the heart-healthy benefits don't stop there; Wen points out that this crunchy fruit is also packed with antioxidants, which can protect your body from cellular damage and reduce the risk of certain diseases, including cardiovascular disease. We can't confirm or deny that an apple a day will keep the doctor away, but it can definitely help your health!
5. Blueberries
Unfortunately, as delicious as sugar is, it’s also terrible for your heart (and your overall health), which is why it’s so important to find a healthy sweet treat that you love. Dr. Loh says blueberries are one fantastic, heart-healthy option. “A handful of blueberries a day keeps the cardiologist away,” he jokes, noting that “Several studies have shown that blueberries reduce your risk of diabetes, obesity and heart disease.” Nice! Additionally, these tasty berries offer high amounts of compounds called anthocyanin, which he explains can help reduce oxidative stress and cell damage. Blueberries work great on their own as a snack, but you can also throw them on top of your yogurt, oatmeal, and more.
6. Popcorn
If you’re more of a savory snack person, you may be inclined to reach for salty, processed snacks like potato chips–but it probably goes without saying that these foods should be avoided as much as possible for your health. Luckily, popcorn is one alternative that can actually help keep your heart in good shape. “This snack is whole grain and high in fiber, linked with lowering your risk of heart disease,” Dr. Loh tells us. However, remember that adding the wrong toppings can negate the health benefits. He reminds us that keeping butter and salt to a minimum is essential.
7. Edamame
Dr. Natkin suggests edamame as a savory snack option that offers both cardiovascular benefits and blood sugar stabilization. "These young soybeans are a fantastic source of plant protein and fiber, which are beneficial for heart health due to their ability to manage cholesterol levels," he says. With their high protein and fiber content, edamame helps stabilize blood sugar levels and promote prolonged satiety, making it an excellent choice for individuals seeking to support their cardiovascular health while managing glycemic control.
8. Pistachios
Pistachios are another heart-healthy nut to add to your rotation. This nutrient-packed snack contains a mix of unsaturated fats, fiber, and plant sterols, which collectively contribute to lowering cholesterol levels and supporting cardiovascular well-being.
"Pistachios are packed with potassium, which can help regulate blood pressure. They also contain unsaturated fats that can improve cholesterol levels and reduce inflammation, benefiting heart health," says Tesfu. Sign us up!
9. Almonds
There's more nuts where that came from! Almonds are another nutritional powerhouse. Packed with monounsaturated fats, almonds contribute to healthier cholesterol levels, supporting cardiovascular well-being.
"Almonds are rich in monounsaturated fats, which have been associated with lower levels of LDL (bad) cholesterol and a reduced risk of heart disease. They also contain vitamin E, which acts as an antioxidant and helps protect the heart," Tesfu says. Amazing!
10. Greek yogurt
You may already know about the gut-healthy benefits of some probiotic-rich Greek yogurt, but did you know that this delicious, versatile food can also do wonders for your heart? “Greek yogurt is connected to low cholesterol and triglyceride levels, which reduces your risk of heart disease,” Dr. Loh praises. Additionally, regularly eating a healthy bowl of Greek yogurt in the morning (or whenever you like) can lower your risk of Type 2 diabetes, which he notes can also lower your risk of heart issues. Nice!
All in all, maintaining a healthy heart requires a number of healthy habits, from regular exercise to ample sleep. However, diet plays a major role in your cardiovascular health, so making good food choices by swapping out junk food with snacks like these is one great way to go.