The Best Heart Healthy Snacks to Eat
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Heart health is something that should be taken seriously by everyone. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the United States for both men and women. One of the best ways to reduce your risk of heart disease is to eat heart healthy snacks on a regular basis. So, without further ado, let's get started!
Why you should eat heart healthy snacks
Given that heart disease is the leading cause of death, it's unsurprising that there are many conversations about living a heart-healthy lifestyle. While a healthy lifestyle is based on eating fruits, vegetables, and whole grains that include lean proteins and fish, there are certain foods that have exceptional healing properties.
This isn't an exhaustive list, and it's not meant to be. These are simply ten foods to think about when creating a heart healthy lifestyle.
10 heart healthy snacks to add to your diet
Blueberries
The blueberry is one of the most antioxidant-rich fruits on earth. Not only does it fight against heart disease, cancer, and other illnesses but also includes plenty of fiber with vitamin C! You can use them in many ways; add some flavor to your cereal or salads as well as baked goods like muffins for an extra burst of nutrients.
Tofu and soymilk
The soy-based products include plenty of health benefits and are rich in calcium, potassium, and magnesium. Tofu can be a great meat substitute so you don't have to worry about going out for dinner anymore! Soymilk will also replace regular milk but it's even better than its dairy counterpart because this beverage does not contain any cholesterol or lactose which means people who drink soymilks tend to feel fuller quicker too.
Oatmeal
Oatmeal is an excellent way to start your day. It's full of omega-3 fatty acids, calcium, potassium, and magnesium which are all healthy ingredients for you! You can add some oat flour into cookies or muffins if desired too – it will give them more flavor without adding unnecessary sugar as other types do sometimes.
Spinach
Spinach is a flavorful green vegetable that includes calcium, fiber, and other nutrients. It can be used in place of lettuce for salads or sandwiches to provide more taste with fewer calories! Cooked spinach tastes awesome too- try it on top of your favorite dish at home this week.
Salmon:
Oily fish is not just a good source of vitamins A and D, but also omega-3 fatty acids. Salmon has been shown to have the highest concentration of these healthy fats with other types such as sardines or trout being close behind in terms of quantity too! You can cook up some salmon when you're feeling fancy; use it as an ingredient in different recipes like pasta dishes.
Flax Seeds:
These little seeds are a great way to sneak in some healthy ingredients and add nutrients, without being too obvious about it. They're rich sources of omega-3s as well as fiber – just think how much better your morning coffee will taste with these tasty additions!
Red Wine:
When we think about the benefits of drinking red wine, it's hard not to come up with a smile on our faces. Not only does this alcoholic beverage have antioxidants that can improve good cholesterol levels but also contains natural anti-inflammatory agents which make you less prone to headaches and other aches in general!
Black and kidney beans:
These beans are a great source of protein and can be added to soups, rice, or chili. They also provide you with B-complex vitamins which will help keep your body functioning at its best!
Almonds and walnuts
The benefits of these nuts are endless, from their ability to lower cholesterol and boost brainpower or provide you with energy when needed. They also contain omega-3 fatty acids which have been shown in studies as beneficial for your health!
Sweet Potatoes
Not only do sweet potatoes taste good, but they also have plenty to offer nutritionally. They contain beta-carotene and vitamins A through E in addition to fiber! Eat them as a side dish or puree them into pancakes for an easy breakfast recipe that will keep you full all day long.
Now that you know 10 heart healthy foods, you are probably wondering what kind of recipes you can make with them to include in your diet.
Here are a few ideas to get you started to add these 10 hearth healthy snacks to your diet.
- Tofu scramble with veggies for breakfast
- Oatmeal with flax seeds and almond milk for breakfast or lunch
- Spinach salad with salmon and kidney beans for lunch or dinner
- Roasted sweet potatoes as a side dish
- Almond butter and jelly sandwich on whole wheat bread for a snack
- Chili with black beans, ground turkey, and tomatoes for dinner
- Stir fry with tofu, veggies, and brown rice for dinner.
Looking for even more ideas on how to incorporate heart healthy snacks and foods into your diet? Here are some healthy recipes to try.
Mexican Bean Salad
Mexican bean salad is a side dish that can be enjoyed at any time or even for your next BBQ. It uses three different types of beans, which gives it heart-shaped protein and fiber content to keep you feeling full longer!
Blueberry Pancakes
These fluffy and perfect pancakes are the result of a simple blueberry pancake recipe – no Mixing required! And since they don't need any additions or toppings because real berries fill them up nicely on their own ( antioxidant Powerhouse), we can enjoy this tasty treat guilt-free without feeling too indulged afterward.
Marinated Tofu
Tofu has had its time as a popular meat alternative, but it's never gone out of style. This recipe for the best-ever marinated tofu will convert even your most skeptical friends.
Energy Oatmeal Balls
The perfect snack-sized energy balls, Oatmeal Energy Balls only require 4 ingredients! Quick oats and peanut butter are combined with honey to make these tasty treats. You can also add in some mini chocolate chips for an extra boost of flavor that will keep you going all day long.
Spinach & Broccoli Cheese Casserole
This keto spinach and broccoli cheese casserole is not just an easy side dish, it's also delicious! The perfect comfort food for when you want something light yet still satisfying.
Honey Garlic Glazed Salmon
In just 20 minutes, you can have a delicious and tender salmon fillet that's coated with sticky sweetness. It sounds like something your whole family will enjoy!
Flax Seed Muffins
Keep your energy up and stay satisfied with these healthy pumpkin pecan flax seed muffins. They're a great low-carb snack or meal any day of the week! The best part is you can make them ahead, freeze then eat them later on when hungry.
Easy Red Wine Slushies
The wine slushie is perfect for those days when it’s too hot outside and you need something to cool down. It's also great if your favorite drink just isn't cutting the mustard, so try this instead!
Apple-Ginger Tishpishti (Gluten-Free Almond and Walnut Cake) Recipe
This Sephardic cake is an ideal Passover dessert, as it contains no flour or leavening. The apples bring freshness to the otherwise heavy dish while sweetening up all of those flavors in your mouth!
Candied Sweet Potatoes with Marshmallows
The sweet and sticky flavor of candied potatoes is a traditional side for holidays like Thanksgiving or Christmas with butter (or margarine), brown sugar, cinnamon, and marshmallows.
There are endless possibilities when it comes to heart healthy snacks and meals. The important thing is to focus on incorporating heart healthy foods into your diet. By doing so, you will be sure to reap the benefits of a healthier heart! Try out some of the recipes mentioned above or get creative and come up with your own heart healthy creations. Whatever you do, make sure you enjoy every heart healthy bite!
So, what are the best heart healthy snacks to eat? Any of the ones we’ve listed above! They are all packed with nutrients that can help improve your cardiovascular health and reduce your risk of developing heart disease. Be sure to include them as part of a balanced diet and enjoy them often!
Which of these 10 heart healthy foods are your favorite?
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