Snack time is more than just a break in your day— it’s an opportunity to bolster your heart’s health. Snacking isn’t only about stopping hunger; it’s an opportunity to fuel your body, boost your energy, and provide important nutrients to your heart. With smart choices, snacks can be an excellent way to support your cardiovascular health.
For women in midlife, focusing on heart health is essential, as it greatly influences our overall health and longevity.
What is the best thing to eat for your heart?
Focusing on five key nutrients can significantly enhance your heart health, especially when it comes to managing cholesterol levels through diet.
Fiber: Focus on soluble fiber, which binds to cholesterol in the digestive system and helps remove it from the body.
Soy Protein: Incorporate soy into your diet to reduce cholesterol levels, aiming for 25 grams per day. As an added bonus it may help reduce hot flashes.
Omega-3 Fatty Acids: Essential for lowering triglycerides, a type of blood fat. Found in fish, flaxseeds, and walnuts.
Linoleic Acid: A polyunsaturated fat found in seeds and nuts that can improve your lipid profile.
**The most significant cholesterol-lowering effects are achieved by replacing saturated fats (found in animal products) with polyunsaturated fats (like Omega-3 and linoleic acids).**
Antioxidants and Phytonutrients: Found abundantly in fruits and vegetables, these compounds help reduce cholesterol levels and improve heart health.
Read on to discover 14 easy and delicious snacks that not only satisfy cravings but pack a nutritious punch for your heart’s health.
1. Apple Slices with Peanut Butter: This classic snack is not just for kids. Apples and peanut butter offer a mix of fiber, protein, and healthy fats.
2. Avocado Toast: Avocado on whole-grain toast is not only trendy it is a delicious way to add heart-friendly monounsaturated fats and fiber.
3. Greek Yogurt and Berries: Mix some berries into a bowl of Greek yogurt. The antioxidants from the berries and the protein in the yogurt are a winning combo. Add a bit of granola or chopped nuts for some satisfying crunch.
4. Spiced Pumpkin Seeds: Roasted pumpkin seeds tossed with your favorite spices and dried cranberries are a crunchy, sweet magnesium-rich snack. Magnesium is an essential mineral for heart health.
5. Watermelon and Feta Cheese: Juicy watermelon paired with creamy feta cheese offers a refreshing mix of sweet and savory, plus a hydration boost with a calcium kick.
6. Roasted Chickpeas: Season chickpeas with your favorite spices and roast them until crunchy. They’re a great source of protein and fiber. Adding more legumes into your diet is a great way to reduce your cardiovascular risk.
7. Cottage Cheese and Pineapple: For a protein-packed snack, mix some 1 or 2% cottage cheese with pineapple chunks. Sprinkle on some shredded coconut for a surprisingly refreshing and filling tropical treat.
8. Popcorn: Air-popped popcorn is a whole grain that’s light and satisfying. Spice it up with a sprinkle of nutritional yeast for a cheesy flavor without the cholesterol. 1 Tbsp of nutritional yeast provides 5 grams of protein and 2 grams of fibre.
9. Chocolate Soymilk Smoothie: Blend chocolate soy milk with a banana, a tablespoon of almond butter, and a handful of spinach for a creamy, nutritious smoothie. Adding more soy protein in your diet has been shown to lower cholesterol levels.
10.Oatmeal Cookies: Homemade oatmeal cookies (with a sprinkle of dark chocolate chips for antioxidants and yum) can satisfy your sweet tooth while being kind to your heart.
11. Edamame: These green beauties are a great source of soy protein. Drizzle with balsamic vinegar and a sprinkle of salt.
12. Trail Mix: Combine roasted soy nuts with dried fruit, dark chocolate chips, for a crunchy, nutrient-packed trail mix.
13. Mini Greek Salad Cup: Fill small cups with chopped cucumbers, tomatoes, olives, and a sprinkle of feta cheese for a bite-sized version of a classic Greek salad, drizzled with a bit of olive oil and balsamic vinegar.
14. Hummus and Veggies: Dip crunchy carrots, bell peppers, or cucumbers into hummus for a snack that’s both satisfying and packed with nutrients.
Be prepared to Snack
At Home:
- Keep a variety of nuts like almonds, walnuts, and pistachios for a quick snack, rich in omega-3s and healthy fats.
- Fresh fruits and vegetables should fill your fridge, ready to be snacked on .
- Stock up on a variety of whole grain crackers, breads or buns.
Prep Ahead:
- Dedicate some time to chop vegetables and store them in clear containers for an easy grab-and-go snack.
- Bake heart-healthy snacks like oatmeal cookies with reduced sugar and added nuts or dried fruit.
- Make a large batch of hummus or other bean dips for a quick and nutritious snack option with veggies or whole-grain crackers.
At Work:
- Yogurt cups, especially Greek yogurt, can be a good source of protein and calcium; choose low-fat versions to keep it heart healthy. Consider keeping a small refrigerator or insulated lunch bag at your desk for storing perishable items like yogurt or cheese.
- Snack packs of trail mix, preferably homemade with unsalted nuts, seeds, and a sprinkle of dried fruit, offer a healthy balance of fats, protein, and a little bit of natural sugar.
- Keep a drawer or shelf stocked with non-perishable, heart-healthy snacks such as whole-grain crackers, a small jar of nut butter or small tins of tuna or salmon.
- Have a selection of herbal teas or green tea to hydrate and provide a healthful antioxidant boost without caffeine.
Snacking should be a positive and enjoyable part of your day – a little moment for yourself that also benefits your heart. With these 14 snack ideas, you’re well on your way to making your midlife snacking both delightful and heart healthy.
Find out more about menopause and cholesterol here.
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Get more cholesterol lowering smoothies here.