Around 7.6 million people in the UK are living with heart and circulatory diseases, and approximately 100,000 are admitted to hospital annually after a heart attack, according to the British Heart Foundation. Preventive cardiologist Dr Tracy Paeschke and dietitian Michelle Routhenstein have identified seven snacks that can support heart health when incorporated into a balanced diet.
Plant-Based Protein Is Key
Dr Paeschke, a preventive cardiologist at Heart Health Prevention and Wellness, emphasizes that the type of protein consumed matters. She states: "Plant protein intake is consistently associated with lower cardiovascular and all-cause mortality, while animal protein, particularly from processed and red meat, shows either neutral or harmful associations."
This is supported by research in The American Journal of Clinical Nutrition, which followed over 200,000 people for 30 years. The study found that a higher proportion of plant protein relative to animal protein significantly reduces the risk of cardiovascular disease and coronary artery disease.
Quality Over Quantity
Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com, notes: "Getting adequate amounts of protein helps to preserve muscle mass, support blood sugar control, promote fullness, and help maintain a healthy weight." She adds: "The quality of the protein and your overall dietary pattern matter more than simply eating a high-protein diet."
Dr Paeschke agrees, recommending plant-based protein sources such as beans, legumes, nuts, seeds, lentils, quinoa, tofu, tempeh, and seitan. Diets rich in plant foods may also reduce fatty plaque buildup in arteries, lowering cardiovascular risk over time.
Seven Heart-Friendly Snacks
- Edamame
- Hummus with vegetables (e.g., carrots or cucumber)
- Unsalted nuts (walnuts, pistachios, almonds)
- Apple with nut butter
- Greek yoghurt topped with berries and/or nuts
- Roasted chickpeas
- Tinned salmon on wholegrain crackers
These snacks are packed with protein, fibre, and healthy fats, which can help keep you fuller longer and support cardiovascular wellness. While no single food prevents heart disease, swapping highly processed snacks for these options can make a meaningful difference over time.
