Heart healthy on-the-go snacks

Heart healthy on-the-go snacks

Snacking is not always necessarily “bad” for you and can be healthy for you if chosen properly. Snacking is an opportunity to bring more nutrition to your day, while also staying energized and focused between meals. 

It is important to read the nutrition label when choosing snacks and try to avoid any added sugars or salts. Fruits, vegetables, beans, nuts, seeds, and whole-grain products add fiber, vitamins, minerals, and antioxidants to your day, all of which can contribute to a healthier heart.

It is recommended to choose snacks that have at least 3g of fiber and under 200 mg of sodium. If at risk for heart disease, it is recommended that your total saturated fat intake is no more than 15-20g per day. Below is a list of healthy snacks in various categories to satisfy most individuals.

Crunchy Snacks:

  • Apples and pears
  • Carrot and celery sticks
  • Bell pepper slices
  • Zucchini or cucumber circles 
  • Roasted chickpeas
  • Broccoli and cauliflower florets
  • Popcorn
  • Rice cakes and whole-grain crackers
  • Nuts and seeds 

Ditch your high-sugar go-to and try:

  • Plain or sparkling water
  • Fat-free milk or plain soymilk
  • Unsweetened tea or coffee
  • 100% fruit juice 
  • Low-sodium tomato or mixed vegetable juice

Guaranteed to fill you right up:

  • Whole-grain toast with peanut or almond butter
  • Cherry tomatoes with hummus
  • Low-fat or fat-free cheese 
  • Plain low-fat or fat-free yogurt 
  • Fruit and veggie smoothie
  • Whole-grain crackers with canned tuna or salmon

Snacks to curb your sweet tooth:

  • Canned fruit (in natural juice or light syrup)
  • Baked apple 
  • Raisins, dates, figs and other unsweetened dried fruits
  • Frozen banana
  • Frozen grapes
  • Fresh fruit salad


American Heart Association. (2016, September 20). Healthy snacking. www.heart.org. Retrieved March 2, 2022

This article reviewed by Dr. Jim Liu, MD and Ms. Deb Dooley, APRN.

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