Sport & Nutrition

Heart-Healthy Snacks to Try Today

Eating healthy can be hard work, especially on the go. But if you're looking for something to snack on to help keep your heart healthy and your body strong, these snacks will surely hit the spot. From Matcha tea and Cacao to Vegan bars and Beet salad, they all provide a range of benefits packed in one delicious bite or sip.

Snacking throughout the day can be a great way to keep your energy levels up and ensure you get enough nutrients. When snacking, look for foods high in fiber, vitamins, minerals, and healthy fats.

  1. A vegetable mix with hummus is a great snack for those looking for a meal without meat. Veggies are packed with vitamins and minerals, and hummus is full of healthy fats and proteins. Cut your favorite vegetables into sticks or slices and pair them with a delicious hummus dip to make this snack. This snack is easy to make ahead of as well - store the veggies in an airtight container in the refrigerator for up to three days.
  2. Oats, walnuts, and chia seeds are the stars of vegan bars and have all been shown to lower heart disease risk factors like high LDL (bad) cholesterol and blood pressure levels. Oats are one of the best sources of fiber out there, walnuts are full of Omega-3 fatty acids, and chia seeds boast plenty of protein. To make this snack mix, combine 1/2 cup oats, 1/4 cup walnuts, two tablespoons of chia seeds (or any other seed or nut you prefer), and one teaspoon of honey or maple syrup in a bowl. Then grab a handful every time you need an energy boost!
  3. Kale and sweet potato provide fiber-rich carbs that can help improve digestion, beetroot, chickpea, and avocado salad combine three powerful ingredients that can reduce harmful cholesterol levels significantly. Kale is high in Vitamin C & K, while sweet potatoes offer plenty of potassium & beta carotene - both great for your heart health! To make these fries, preheat your oven to 375 degrees Fahrenheit then cut one large sweet potato into fry shapes (or use pre-cut fries if desired). Place on a parchment paper-lined baking sheet, then top with olive oil spray and salt & pepper to taste (other seasonings such as garlic powder are optional). Bake for 15 minutes, then remove from the oven & top with kale leaves before returning to the range for five more minutes until crisp & golden browned.
  4. Egg toast with salmon or shrimp provides an excellent source of proteins, while tomato feta salad offers an antioxidant-rich combination perfect for any time of day. Eggs are rich in healthy fats, and salmon & shrimp contain lean proteins, which help keep us feeling completely more extended - perfect for snacking! Start by poaching two eggs in boiling water for about 3 minutes until softly cooked, then toast two slices of whole grain bread in a toaster or oven until lightly golden browned (optional: spread with butter or cream cheese). Top each toast with poached egg, followed by smoked salmon slices (1 oz per slice) or cooked shrimp (5-6 per slice), then finish with freshly sliced tomatoes before serving warm or cold, depending on preference.

These snacks provide plenty of nutrients while low in saturated fat, which is vital for maintaining good heart health.

In addition to eating the right snacks, you must ensure you're drinking suitable beverages. Staying hydrated by drinking plenty of water throughout the day is critical to keeping your body functioning optimally. If you're looking for other options than just plain water, there are plenty of alternatives.

  1. Matcha Tea is one of the most popular drinks due to its high levels of epigallocatechin gallate (EGCG). This compound is believed to have antioxidant and anti-inflammatory properties, which can benefit the health of your heart.
  2. Cacao is also packed with minerals and antioxidants that can play a role in reducing heart disease risk factors like high cholesterol and blood pressure levels. For a caffeine boost, try
  3. Hibiscus tea – recent studies have shown that regularly consuming this herbal tea can reduce cholesterol levels and inflammation.

Heart health is essential to a healthy lifestyle, so it's necessary to incorporate snacks and drinks to benefit your overall well-being without compromising taste.

Eating healthy doesn't need to mean sacrificing taste! With these options for delicious yet heart-healthy snacks, you can enjoy all the benefits without compromising flavor or convenience. Whether you're looking for something savory or sweet, there's sure to be something here for everyone! So why wait? Get snacking today!

Respectfully yours,

*Recipes provided herein are intended for informational purposes only and are not purposed for medical effect. Before changing your food habits, please consult a nutritionist or other relevant healthcare professional.