What do America’s leading cardiologists turn to when they want a heart-healthy snack? Here’s a clue, it’s not chips.
But doctors say that you can satisfy the craving for a savory hit in another way: with an array of nuts.
“Although nuts are known to be calorie dense, they contain an abundance of nutrients and studies suggest they may aid in weight loss, lower cholesterol and lower blood sugar levels in diabetics,” Dr. Ryan Gindi, a cardiologist at Henry Ford Health, said in a statement.
Almonds and pistachios are recommended because they help lower blood pressure and contain filling protein and fiber. But if you fancy something sweet, doctors also recommend non-fat dairy products like greek yogurt. The food is linked to lower levels of cholesterol, a fat-like substance that can cause clogged arteries.
Heart disease is the number one killer in the U.S., resulting in more than 910,000 deaths each year, according to the U.S. Centers for Disease Control and Prevention.
High blood pressure, high cholesterol and diabetes can all raise the risk of heart disease and are linked to unhealthy eating. Being mindful about what you snack on is key to ensure you maintain optimal heart health, according to Dr. Travis Benzing, a cardiologist with Harbor Health.
“I am a firm believer in the mantra ‘you are what you eat,’” he said.
A nutty idea
Benzing says pistachios are his number one pick. They’re nutrient-laden and just a handful is enough to curb cravings and keep you energized between meals.
They’re high in the essential mineral potassium which fights the blood-pressure raising effects of sodium. An ounce of pistachios has 290 milligrams, or about half the potassium found in a large banana: one of the most potassium-rich foods.
They’re also protein-packed, with six grams of protein per ounce. That’s as much as an egg, according to the American Pistachio Growers.
Pistachios also contain nearly three grams of fiber, which is the same as half a cup of cooked broccoli. Both protein and fiber help to keep us full longer and are important for heart health.
Past research shows protein and fiber have been linked to lower levels of inflammation that cause disease and fiber helps to slow the absorption of sugar in the bloodstream, keeping blood sugar levels low. High levels can lead to diabetes.
“And because they’re filling, with protein, healthy fat and fiber together, they displace worse snack choices,” Benzing said.
Dairy delight
Another great choice for a protein-heavy, heart healthy snack is low-fat Greek yogurt, cardiologists say.
“Coupled with some almonds or walnuts and some dried fruit, yogurt is healthier than the processed breakfast protein bars people commonly opt for instead,” Dr. Renato Apolito, a cardiologist at Hackensack Meridian Jersey Shore University Medical Center, told EatingWell.
Beyond the 16-20 grams of protein per cup, Greek yogurt is packed with probiotics, live bacteria that have benefits for your gut. A healthy gut is linked to heart health.
“Fermentation adds probiotics and helpful compounds that support cholesterol balance, blood sugar control and gut health,” Dr. Carlos El-Tallawi, a cardiologist at Houston Methodist, also told the site.
The sweet spot
And a great pairing with Greek yogurt or pistachios is dark chocolate. Although, it’s delicious by itself, too. Dark chocolate has less sugar than milk chocolate and is a source of antioxidants, vitamins and minerals that fight harmful inflammation.
The darker the chocolate, the higher the antioxidants and lower the sugar. Aim for between one and three squares of dark chocolate with 70 percent or more cacao per day, Northwestern Medicine says.
“Dark chocolate with over 80 percent cacao has a high antioxidant count – plus it makes me happy!” said Dr. Evelina Grayver, Director of the Coronary Care Unit at North Shore University Hospital, said.
