Experts say that many people either consume sugary snacks at this time or skip meals altogether, which can be harmful to heart health as it affects blood sugar levels and may worsen metabolic health in the long run.
According to research published in the journal EatingWell, experts say that balanced, heart-friendly foods such as nuts, seeds, fiber, and whole grains can help improve heart health, control cholesterol, and keep you feeling full for longer.
Unsalted Nuts
Nuts like almonds and walnuts contain unsaturated fats, fiber, and plant compounds that help lower cholesterol and reduce inflammation.
According to Dr. Kunal Lal, almonds are a tasty and crunchy snack that is excellent for heart health. Walnuts contain plant-based omega-3 fats, which help reduce the risk of heart disease. A suitable portion is a handful or about one ounce.
Vegetables
Vegetables are an excellent choice for a midday snack. Dr. Johanna Contreras says that celery or carrots with hummus make a heart-healthy snack. Vegetables are rich in fiber, which helps lower cholesterol and keeps you full for longer.
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Fruits
Fruits like berries and mangoes provide fiber, minerals, and antioxidants that help keep blood vessels healthy and reduce oxidative stress. According to Dr. Contreras, yogurt with berries is an excellent snack. Mangoes contain fiber, potassium, and vitamin C, which support heart health. Pairing fruit with protein or healthy fats is recommended to help stabilize blood sugar levels.
Whole Grain Toast or Crackers with Avocado
Whole grain bread and crackers provide fiber and slow-digesting carbohydrates that help maintain energy levels. When paired with avocado, they become even more beneficial for heart health, as avocado contains monounsaturated fats, fiber, and potassium, which help lower cholesterol and control blood pressure.
Tips for Preparing Heart-Healthy Snacks
Combine fiber-rich carbohydrates with protein and healthy fats to keep blood sugar and cholesterol levels stable. Reduce intake of foods high in saturated fats, processed meats, sweets, ice cream, and full-fat dairy. Prepare snacks in advance to avoid reaching for quick, sugar-loaded options.
