Heart Healthy Snacks

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During American Heart Month in February, I’ve focused on posts that promote cardiovascular health. Heart Health Tips offers simple and yet important ways to take care of the heart. Lemon Blueberry Baked Oats provides an easy to prepare recipe featuring a food that supports heart health. And Eight Ways Kindness Boosts Health shows that practicing kindness is good for health, including the cardiovascular system.

Today’s post lists suggestions for heart healthy snacks. Doctors agree that a plant based lifestyle and the Mediterranean diet both support heart health. These diets…or a combination of the two…decrease the risk of cardiovascular disease and offer protection for the heart.

When thinking about the best heart healthy snacks, focus on these three vital factors: fiber, unsaturated fatty acids or omega-3s and antioxidants.

Heart Healthy Snacks title meme

Apples + Unsweetened Nut Butter

High fiber fruits like apples, paired with a no sugar added nut butter, checks all the boxes for heart friendly nutrients and antioxidants. Choose a red skinned apple for even more benefits and leave the peeling on.

Apples offer bioactive polyphenols and soluable fiber that’s proven to boost cardiovascular health. Skip nut butters loaded with sugar. Instead, choose a natural peanut butter, such as Crazy Richard’s. Or look for no sugar added almond or cashew butter.

Heart Healthy Snacks apples
Heart healthy snacks – apples with cashew butter

Hummus + Crunchy Veggies

Traditionally made from chickpeas, delicious creamy hummus provides antioxidants that protect the heart and blood vessels.

Create a snack or a meal from hummus and crunchy, fiber rich vegetables such as celery, carrots, red, orange, yellow or green sweet peppers and cucumbers. These veggies add vitamins A and C to the diet along with more antioxidants.

Heart Healthy Snacks hummus
Heart healthy snacks – hummus with crunchy veggies

Avocado Toast + Fruit

Considered a fruit, rather than a vegetable, avocadoes are a rich source of good-for-you fatty acids and anti-inflammatory compounds that help thin the blood naturally.

Top multi-grain, gluten free toast with sliced or mashed avocado. Eat along with fresh berries, apple or orange slices or chunks of melon. Berries are full of antioxidants and plant compounds that protect heart valves and ventricles and dissolve plaque within veins and arteries.

Heart Healthy Snacks avocado toast
Heart healthy snacks – avocado toast with fruit

Non GMO Popcorn + Turmeric

Popcorn is a fiber rich snack option. Just look for non GMO varieties to reduce the risk of inflammation. Create a healthy twist on this traditional snack by sprinkling on the powerful healing spice turmeric.

Due to its anti-inflammatory properties, turmeric’s curcumin protects the whole cardiovascular system. Plus it lowers bad cholesterol while raising the good.

Heart Healthy Snacks popcorn
Heart healthy snacks – non GMO popcorn and turmeric

Nuts or Seeds + Raisins or Dried Cranberries

Nuts and seeds contain fiber, omega-3s and antioxidants, making them excellent for heart health. Create your own trail mix by combining a variety of unsalted seeds such as pumpkin, sunflower, hemp or chia and nuts such as almonds or walnuts with unsweetened dried coconut, raisins or dried cranberries.

Raisins, which are dried grapes, provide iron and polyphenals that benefit the heart. Dried cranberries are high in antioxidants that heal cardiovascular disease and arteriosclerosis.

Heart Healthy Snacks nuts and raisins
Heart healthy snacks – nuts, seeds, raisins and dried cranberries

Frozen Banana Dessert

Also called Banana Nice Dream, create this snack using ripe, frozen bananas. Blend in a high speed blender until the frozen banana chunks become a smooth and creamy “ice cream”. Bananas offer fiber, antioxidants and nutrients that boost heart health.

Add frozen wild blueberries or frozen grapes to create fun variations of this yummy dessert. Or top the treat with fresh berries.

Heart Healthy Snacks banana nice dream
Heart healthy snacks – frozen banana dessert

Chia Pudding + Berries

Chia seeds are an excellent source of protein, vitamins E and B complex, and minerals such as calcium, magnesium, zinc and iron. They are higher in omega-3 fatty acids than any other food and especially beneficial for chronic inflammation and heart disease.

Chia pudding is so simple to make. Combine 1 cup dairy free milk, such as almond milk, with 1/4 cup of chia seeds in a mason jar or container with a lid. Cover and chill overnight in the refrigerator. Add berries, nuts or sliced fruit and enjoy.

Heart Healthy Snacks chia pudding
Heart healthy snacks – chia pudding with berries

Oatmeal + Fruit + Nuts

No longer just for breakfast, oatmeal is a fiber rich food long promoted for its heart health benefits. Oats lower bad cholesterol and protect the heart against oxidation.

Make overnight oats and enjoy for breakfast or for an anytime snack. Combine in a small mason jar:

  • 1/3 cup gluten free oats
  • 1/4 cup chopped nuts
  • 1/3 cup dairy free milk, such as almond or coconut milk
  • 1/3 cup dairy free plain yogurt, such as coconut milk yogurt
  • fresh fruit of choice…berries make an excellent addition
  • 1 tbsp chia seeds
  • add 1/4 tsp cinnamon if desired

Cover jar and place in the refrigerator the night before. Open and eat right from the jar the next morning.

Heart Healthy Snacks oatmeal
Heart healthy snacks – oatmeal

Sweet Potato Fries + Avocado Dip

This superfood offers an abundance of vitamins, minerals and antioxidants that nourish the body and protect the heart. Try sweet potatoes as a heart healthy snack by slicing them into a bowl and adding a small amount of olive oil,  a teaspoon of onion powder, a teaspoon of garlic powder, a teaspoon of paprika and dashes of sea salt and black pepper. Coat fries then place in a single layer on a parchment paper covered cookie sheet. Bake at 400 degrees for 40 minutes, turning fries halfway through baking time.

Enjoy sweet potato fries with this easy avocado dip. Combine in a blender 1 ripe avocado, 2 garlic cloves, minced, 1/4 cup plain non dairy yogurt, 1 tablespoon lemon juice and sea salt and black pepper to taste. Blend until smooth and serve immediately.

Heart Healthy Snack sweet potato fries
Heart healthy snacks – sweet potato fries

Make Snacks Count

The next time you head to the kitchen, hungry for a snack, make the conscious choice to make the snack count. Rather than mindlessly eating, intentionally create snacks that boost heart health and contribute to overall wellness.

Did you discover a new snack to try?

Heart Healthy Snacks smoothie bowl
Heart healthy snack – bonus snack…smoothie bowl with fruit, nuts and chia seeds

Heart Healthy Amazon Finds:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

Heart Health Tips

This post may contain affiliate links. Please read my Disclosure Policy for details.

February, the month of love, is also American Heart Month. For 57 years, the National Heart, Lung and Blood Institute and the American Heart Association have worked to raise awareness about heart health during this month. And for good reason. Heart disease is the number one cause of death in the US.

The focus this month is on preventing heart disease by adopting a heart healthy lifestyle. Did you know that there are many steps we can take, to protect our hearts and prevent coronary disease? The ultimate form of self care involves creating better health and wellness in our lives and being an example to others so that they can do the same.

Check out these heart health tips and take charge of your wellbeing.

Heart Health Tips title meme

Lose the Belly Fat

Research links excess belly fat to higher risks for heart disease. That extra weight around the middle raises blood pressure and creates unhealthy blood lipids. Targeting belly fat loss is a two step process. Eat a better diet, with more fruits and vegetables, and exercise for at least 15 minutes daily.

Use a smaller plate for meals and fill most of that plate with wholesome, plant based foods. Focus on including leafy greens, berries, brown rice, oats, quinoa, avocados, beans, walnuts and tomatoes.

Heart Health Tips belly
Heart Health Tips – lose the belly fat

Add Fiber to Diet

In addition to more fresh produce and wholesome grains, include more fiber in meals. A diet rich in soluble fiber helps lower bad cholesterol and boosts heart heath. Add beans, apples, pears, nuts, oats and avocados to daily meals and snacks. Create a meatless red beans and rice dish. Add avocados to a leafy green salad full of chopped veggies. Top a bowl of oatmeal with diced apples or pears. And a small handful of nuts, such as almonds or walnuts, make a great mid-afternoon snack.

Heart Health Tips fiber
Heart Health Tips – add more fiber

Pet Therapy

Pets not only offer companionship and unconditional love, they provide many health benefits. One of those benefits is better heart and lung health. Walking or playing with pets improves cardio health. And just having a pet and loving it lowers stress and blood pressure and decreases cholesterol and triglyceride levels. Studies shows that pet owners even tend to live longer. If you are looking for a new pet, I suggest contacting your local pet shelter or rescue and adopting from there.

Heart Health Tips pets
Heart Health Tips – pet therapy

Don’t Smoke

One of the best ways to protect the heart and prevent disease is to stop smoking. Or, never start the habit! Cigarettes contain ingredients that, when they burn, generate poisonous chemicals. At least 60 of those are linked to cancer.

Smoking damages the lungs and the entire cardiovascular system. Blood vessels tighten and restrict blood flow. It also raises blood pressure, weakens vessel walls and increases the risk of blood clots, which contribute to strokes. And smoking endangers those around you. Second hand smoke carries the same risks for non-smokers as it does for smokers.

Heart Health Tips no smoking
Heart Health Tips – no smoking

Don’t Have Idle Hands

Engaging in activities that keep the hands busy helps the mind to relax and unwind. And lowering stress is good for the heart. Try knitting, coloring or making crafts. Work a jigsaw puzzle, cook or bake, or try woodworking. Gardening is one of my favorite ways to ease my mind while keeping my hands busy. Even sorting and folding clothes while watching television soothes the mind…as long as the television show itself doesn’t create stress!

Heart Health Tips knitting
Heart Health Tips – don’t have idle hands

Reduce Salt Intake

Reducing salt intake to half a teaspoon a day significantly lowers the risk of heart disease. Eat more fresh fruits and vegetables and less processed foods, which are high in sodium. The body requires a small amount of salt, however too much contributes to high blood pressure, which is linked to heart disease, heart attacks, strokes and kidney disease.

One way to control the amount of salt in meals is to cook at home. And try a salt substitute, such as Mrs. Dash, if you already have high blood pressure.

Heart Health Tips salt
Heart Health Tips – reduce salt intake

Enjoy a Glass of Red Wine

Enjoying an occasional glass of red wine helps raise good cholesterol. Wine also helps prevent blood clots and artery damage. And it contains antioxidants that fight inflammation, promote longevity and protect against heart disease. Just don’t overdo it. Drinking in moderation is key.

For those who don’t enjoy a glass of wine, try a cup of hot green tea instead. It is very beneficial to heart health as well. Green tea is linked to lower risks of angina and heart attacks.

Heart Health Tips wine
Heart Health Tips – enjoy a glass of red wine

Eat Dark Chocolate

With that glass of wine, or cup of green tea, savor a piece of rich, dark chocolate. Dark chocolate contains heart healthy flavonoids that help reduce inflammation and lower the risk of heart disease. Like wine, enjoy dark chocolate in moderation and avoid the sweeter milk chocolate all together.

Heart Healthy Tips chocolate
Heart Healthy Tips – Eat dark chocolate

Laugh Out Loud

Surprisingly, laughter has many benefits, including heart health. Robust laughter lowers stress hormones, decreases inflammation in blood vessels and arteries and raises good cholesterol. Laughter is good medicine, indeed! Bring more of it into your life by watching funny movies, reading joke books and spending time with the children in your family. Kids are naturally funny. Watch comedians online or attend a comedy show. Giggle over those cute animal videos on YouTube. And smile, signaling to your body that you are ready for a good laugh.

Heart Health Tips laugh
Heart Health Tips – laugh out loud

Don’t Sit Too Long

A sedentary lifestyle, where one sits for long periods of time, is detrimental to overall wellbeing and especially to heart health. In fact, researchers warn that sitting too much, for too long, shortens life.

Take frequent breaks, if you must sit for hours during the day. Every 60 minutes, get up, stretch and move around for a couple of minutes. Use lunch breaks to eat a healthy lunch and then walk for the time remaining.

So many are working at home currently. It’s just as important to take breaks there as well. Walk to the kitchen and drink a glass of water. Take the dog out for a stroll around the backyard. Play with the kids. Hop on a stationary bike and pedal for 10 minutes. Break up the day with short bursts of activity.

Heart Health Tips sitting
Heart Health Tips – don’t sit too long

Get Your Moves On

To counterbalance sitting for long periods of time and to boost heart health, move the body. After a day of sitting, even with those frequent short breaks, plan a longer time of activity in the evening. Or if you work at home, take longer breaks if possible and get at least 15 minutes of activity in before returning to the computer.

There are so many ways to incorporate more movement into the day, raising heart rate and increasing respiration. Take the stairs rather than an elevator. Park farther from the store and walk. Enjoy nature trails. Turn up the music while doing household chores and ramp up your movements. Play with the kids and really get into their games and activities. Take the dog for a walk through the neighborhood. And dance for your heart. Catch an online Zumba class or get your moves on in the privacy of your own home. Just move…every day.

Heart Health Tips dance
Heart Health Tips – get your moves on

Practice Yoga

Yoga, or stretching, improves flexibility, balance and core strength. It also boosts heart health by reducing stress and anxiety and relaxing the body. If yoga is new to you, find a YouTube channel with an instructor or buy a yoga DVD and mat from Amazon. Yoga is a beautiful way to begin the day and set the intention for greater health and wellness.

Heart Health Tips yoga
Heart Health Tips – practice yoga

Healthy Heart Healthy Life

These tips don’t require a lot of effort or time yet they help to ensure a longer, healthier life. For the month of February, create a plan that incorporates practices that improve heart health and prevent coronary disease. Meal planning makes it easy to include heart healthy foods. And block out time during the day for moving the body.

A positive outlook on health and life is important too. Stress and anxiety are major contributors to heart disease. One of the best ways to be healthier is to make choices that contribute to wellbeing. When we feel better, and see positive results from our choices, we continue to do better. As a result, we more readily take the steps necessary to stay healthy. I hope these tips help you on your journey toward better health…and a better life.

Heart Health Tips fruit

Heart Healthy Finds from Amazon:


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.