Mostly laden with fat and calories, snacks are often the cause of heart disease, not the cure. But if think outside the potato chip bag, you can find treats that are not only delicious but also good for your heart. Here are five tasty and healthy ideas:
Edamame. A Japanese appetizer made from boiled and salted young soybeans that has become popular in America, edamame is chock-full of vitamin B and phytoestrogens, both of which have been associated with good heart health. It’s also a fiber-rific snack, and getting the right amount of dietary fiber—anywhere from 25 to 35 grams a day—can help lower your total cholesterol. Just take it easy on the salt. You may also want to consider using soybeans and soybean-based products such as tofu and soy milk as an alternate source of protein.
Flaxseed crackers with smoked salmon. Like edamame, flaxseed contains phytoestrogens, a plant-based form of estrogen that has been shown to lower low-density lipoprotein (LDL), or bad cholesterol. And like salmon, flaxseed is also a good source of omega-3 fatty acids. Experts have yet to determine the proper daily amount of omega-3’s, but the American Heart Association recommends that you consume at least two servings of a fatty fish such as salmon, mackerel, tuna, or sardines every week.
Berry smoothie. A Finnish study published last year in the American Journal of Clinical Nutrition found that test subjects who consumed 150 grams of an assortment of berries every day enjoyed lower systolic blood pressure and a higher level of high-density lipoprotein (HDL), or good cholesterol. Add some low-fat yogurt to your smoothie, and you can further increase your HDL. And sweeten it with honey, which has as many antioxidants as spinach, apples, and oranges, and you’ll boost the heart benefits of that frosty, delicious drink.
Hummus with whole wheat pita slices. Combining the blood-vessel-relaxing properties of garlic, the omega-3 wealth of chickpeas, antioxidant abundance of lemon juice, and the LDL-lowering power of olive oil, hummus presents a quadruple threat to heart disease. Paired with whole wheat pita slices, which are a good source of dietary fiber, the snack becomes a super-heart-healthy treat.
Guacamole. Though avocados are high in fat, it’s the good fat that ups HDL levels and facilitates the absorption of nutrients such as heart-healthy lycopene, so be sure to add tomatoes to your recipe. Avocados are also rich in vitamin K and potassium, which are essential to the blood-clotting process and heart function, respectively.
