You Won't Believe These 3 Snacks Can Transform Your Heart Health—Cardiologist's Top Picks!

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

When it comes to snacking, many Americans might not consider the health implications alongside their cravings. Yet, according to Dr. David Sabgir, a cardiologist and founder of Walk with a Doc, snack time can actually be an excellent opportunity to incorporate nutritious foods into our daily eating habits. “My mouth is watering just thinking about the question because let’s face it, who doesn’t love snacking?” Sabgir shared with EatingWell. “A recent nationwide survey demonstrated that while 93% of Americans know that good nutrition is important, only half (50%) follow through with healthy eating four to seven days a week. So, finding ways to get in key nutrients throughout the day is important.”

With that in mind, what does Dr. Sabgir recommend as heart-healthy snacks? Here are three of his favorites that not only satisfy cravings but also contribute positively to heart health.

Heart-Healthy Snack Recommendations

Hummus with Vegetables is a refreshing alternative to the typical chips and dip combo. Dr. Sabgir explains why this snack is beneficial: “Hummus is typically made with chickpeas or other beans or lentils, which contain fiber that can help lower LDL (low-density lipoprotein) cholesterol.” Pairing hummus with crunchy vegetables like carrots, bell peppers, or cucumbers enhances the fiber intake while adding essential vitamins and minerals.

Avocado Toast has gained popularity in recent years, and for good reason. This delicious dish can serve as a light breakfast or a snack that keeps you satisfied until your next meal. Dr. Sabgir highlights the health benefits of avocado, stating, “Avocados contain good fat, including 5 grams of monounsaturated fat per one-third of a medium avocado, which can support heart health by reducing LDL or bad cholesterol levels in your blood.” Combining the healthy fats from avocado with fiber-rich whole-grain bread makes it a winning choice for heart health.

Lastly, consider indulging in Mixed Nuts with Dark Chocolate. While chocolate might raise some eyebrows, Dr. Sabgir explains that this indulgent snack offers numerous health benefits. “Nuts, like walnuts or almonds, offer unsaturated fats, and dark chocolate contains polyphenols, such as flavanols and catechins,” he notes. Both good fats from nuts and polyphenols from dark chocolate have been linked to a reduced risk of cardiovascular disease. Recent research published in the journal Nutrition also indicates that polyphenols provide antioxidant and anti-inflammatory properties, making this snack not just tasty but also nutritious.

In conclusion, snacking doesn’t have to be a guilty pleasure. By opting for options like hummus with vegetables, avocado toast, and mixed nuts with dark chocolate, you can enjoy satisfying flavors while taking care of your heart health. As Dr. Sabgir reminds us, finding enjoyable, nutrient-dense snacks can make a significant difference in our overall dietary patterns and health outcomes.