Cardiologists in the United States have identified three snacks that can help maintain heart health without sacrificing taste. With heart disease causing over 910,000 deaths annually in the U.S., according to the Centers for Disease Control and Prevention, experts emphasize the importance of mindful snacking.
Nuts for Heart Health
Dr. Ryan Gindi, a cardiologist at Henry Ford Health, recommends nuts as a savory alternative to chips. 'Although nuts are calorie dense, they contain an abundance of nutrients and studies suggest they may aid in weight loss, lower cholesterol, and lower blood sugar levels in diabetics,' he said. Almonds and pistachios are particularly beneficial due to their ability to lower blood pressure and provide protein and fiber.
Dr. Travis Benzing, a cardiologist with Harbor Health, names pistachios as his top pick. 'I am a firm believer in the mantra “you are what you eat,”' he stated. Pistachios are rich in potassium, with an ounce containing 290 milligrams, about half that of a large banana. They also offer six grams of protein per ounce, equivalent to an egg, and nearly three grams of fiber, similar to half a cup of cooked broccoli. This combination helps curb cravings and maintain energy levels.
The Benefits of Greek Yogurt
For a sweet yet healthy option, cardiologists suggest non-fat dairy products like Greek yogurt. This food is linked to lower cholesterol levels. Dr. Renato Apolito, a cardiologist at Hackensack Meridian Jersey Shore University Medical Center, told EatingWell: 'Coupled with some almonds or walnuts and some dried fruit, yogurt is healthier than the processed breakfast protein bars people commonly opt for instead.' Greek yogurt provides 16-20 grams of protein per cup and is packed with probiotics that support gut health, which is connected to heart health.
Dr. Carlos El-Tallawi, a cardiologist at Houston Methodist, added: 'Fermentation adds probiotics and helpful compounds that support cholesterol balance, blood sugar control, and gut health.'
Dark Chocolate as a Treat
Dark chocolate pairs well with Greek yogurt or pistachios and is also delicious on its own. It contains less sugar than milk chocolate and is rich in antioxidants, vitamins, and minerals that combat harmful inflammation. The darker the chocolate, the higher the antioxidants and lower the sugar. Northwestern Medicine recommends one to three squares of dark chocolate with 70 percent or more cacao per day.
Dr. Evelina Grayver, Director of the Coronary Care Unit at North Shore University Hospital, said: 'Dark chocolate with over 80 percent cacao has a high antioxidant count – plus it makes me happy!'
