Health.com has published a list of ten snacks that dietitians say can support heart health, arguing that even the food people eat between meals can help protect against cardiovascular disease.
According to the outlet, certain snacks supply nutrients known to benefit the heart and can help lower the risk of conditions such as heart attack and stroke. The list runs from hummus and mixed nuts to tomato soup.
Hummus, nuts and salmon
The first recommendation is hummus paired with vegetables. Hummus is made from mashed chickpeas, olive oil, lemon juice and tahini, a condiment made from ground sesame seeds. The combination supplies fibre, which helps regulate cholesterol, and filling protein that supports heart health. The fibre and protein trigger the release of satiety hormones, including peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), which signal to the brain that a person has eaten enough. This can prevent overeating and help maintain a healthy body weight, which matters for heart health.
A mixed nut snack comes second. Nuts contain heart-healthy nutrients such as fibre, protein and healthy fats. The article said snacking on a nut mix is a simple way to look after the heart. Regular nut consumption can effectively lower risk factors for heart disease, including so-called bad cholesterol. Studies show that higher nut intake is linked to a 24% lower risk of ischaemic heart disease, the most common type of heart disease in the United States.
Third on the list is a salmon, avocado and cucumber snack. To make it, the outlet suggests layering sliced cucumber rounds with mashed avocado and canned or smoked salmon. Avocado is rich in potassium, magnesium and fibre. Potassium and magnesium help regulate blood pressure, while fibre helps keep blood lipid levels, including cholesterol, in check. Salmon is a strong source of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have powerful anti-inflammatory properties. These fats support healthy blood circulation and help lower harmful cholesterol.
Oatmeal, beans and yogurt
Fourth is oatmeal with berries. Oatmeal soaked overnight is filling and simple to prepare, making it a good snack option. Oats contain a soluble fibre called beta-glucan, which has a strong cholesterol-lowering effect by blocking the absorption of cholesterol in the digestive tract and increasing the amount excreted from the body in stool. Oatmeal can also help lower blood sugar and blood pressure, both of which benefit heart health.
Fifth is bean salad. Beans are among the best foods for heart health, rich in soluble fibre that binds cholesterol and prevents it from being absorbed into the bloodstream. One study found that eating one cup of a canned bean mix daily for four weeks significantly reduced total cholesterol by 5.46% and LDL cholesterol by 8.08%.
Sixth is a Greek yogurt parfait. Greek yogurt is a source of potassium, magnesium and calcium, which play an important role in regulating blood pressure. A study of 915 people with elevated blood pressure found that those who regularly ate more yogurt tended to have lower blood pressure readings.
Smoothies, chia and dark chocolate
Seventh is a berry and protein smoothie. Smoothies are a versatile drink that is easy to make when time is short, and the outlet recommends adding at least one source of protein to make them more filling. A smoothie made with frozen berries, unsweetened protein powder, almond butter and unsweetened milk or nut milk can help with fullness and support heart health. Ingredients can be adjusted to suit individual taste and health needs, according to the outlet.
Eighth is chia pudding. Studies show that chia seeds can effectively lower total cholesterol, LDL cholesterol and triglycerides while raising HDL cholesterol, which protects the heart. Because of their high magnesium content, chia seeds may also help lower blood pressure.
Ninth is dark chocolate with peanut butter. Dark chocolate is rich in anti-inflammatory and antioxidant compounds called flavonoids, which can improve blood vessel function, help prevent blood clots and lower blood pressure. Flavonoids in dark chocolate may lower the risk of heart disease by protecting against atherosclerosis and reducing high blood pressure and blood lipid levels.
Tomato soup rounds out the list
Tenth is tomato soup. Tomatoes are a concentrated source of lycopene, a carotenoid plant pigment with significant benefits for heart health. Lycopene can help prevent inflammation in blood vessels and improve their function, and it protects cells from damage by neutralising harmful molecules known as free radicals.
Cardiovascular disease, including heart attacks and strokes, remains one of the leading causes of death worldwide, which is part of why dietitians increasingly point to everyday food choices, including snacks, as a simple way to support heart health.
The Ukrainian outlet UNIAN has separately reported on research into how an extra 11 minutes of sleep can affect heart health, and on dietitians naming one of the worst dairy products for the heart.
