Cardiologist reveals snacks that can help heart health

Heart health can be supported by making smart dietary choices, even when snacking between meals. Cardiologist Tracy Paeschke points to several simple, satisfying, and nutritious options that benefit the cardiovascular system.

Paeschke highlights the importance of plant-based proteins, noting that studies consistently link their consumption to lower rates of cardiovascular disease and overall mortality. In contrast, animal proteins, particularly from processed and red meats, show neutral or harmful associations. "The intake of plant-based proteins is consistently associated with lower cardiovascular disease mortality and lower overall mortality, while the intake of animal proteins, especially from processed and red meat, shows neutral or harmful associations," she explained.

Recent research suggests that diets rich in plant-based foods may improve blood vessel health and slow the buildup of arterial plaque, ultimately reducing the risk of cardiovascular diseases. Paeschke recommends edamame (young soybeans) as an excellent choice, offering plant-based protein that can be enjoyed on its own or added to salads. They can be lightly boiled or steamed and served with minimal salt.

Other beneficial snacks include hummus with vegetables like carrots, cucumbers, or peppers. Unsalted nuts such as walnuts, pistachios, and almonds are also good options. For a combination of fruit and healthy fats, an apple paired with nut butter is suggested. Greek yogurt with berries, topped with a few chopped nuts, provides a filling snack. For those craving something crunchy, seasoned and oven-baked chickpeas offer a healthier alternative to traditional salty snacks.

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The intake of plant-based proteins is consistently associated with lower cardiovascular disease mortality and lower overall mortality, while the intake of animal proteins, especially from processed and red meat, shows neutral or harmful associations.