Best Snacks for Heart Health, According to a Cardiologist

We think about healthy options when it comes to breakfast, lunch and dinner, but what about snacks? Snacks can be the most enjoyable part of our daily eating pattern, so balancing nutrition with flavor in-between meals is key.

David Sabgir, M.D. is a cardiologist, founder of Walk with a Doc and spokesperson for Avocados – Love One Today. With his expertise, we asked him about what his favorite snacks are to recommend to his patients. 

When it comes to snacking, Sabgir is a fan: “My mouth is watering just thinking about the question because let’s face it, who doesn’t love snacking?” he tells EatingWell. “Snack time can actually be a great way to incorporate nutrient-dense foods into our day, especially since a recent nationwide survey demonstrated that while 93% of Americans know that good nutrition is important, only half (50%) follow through with healthy eating 4 to 7 days a week. So, finding ways to get in key nutrients throughout the day is important.”

Where can you start? Here are the top 3 heart-healthy snacks that are the doctor’s personal go-tos. 

The Best Snacks for Heart Health, According to a Cardiologist

Hummus with Vegetables 

There’s nothing like a crunchy snack with a creamy dip. A healthy swap for your typical chip-and-dip combo is a high-fiber alternative, like hummus and vegetables.

“Hummus is typically made with chickpeas or other beans or lentils, which contain fiber that can help lower LDL (low-density lipoprotein) cholesterol,” Sabgir explains. “Vegetables also contain fiber and beneficial vitamins and minerals.”

Pair our Classic Hummus recipe with chopped-up fresh veggies like carrots, bell peppers, or cucumbers for a satisfying bite.

Avocado Toast

Avocado toast can be a light breakfast or a healthy snack if you’re looking for something that can keep you satiated until your next meal. And Sabgir explains how this dish is especially good for your heart.

“Avocados contain good fat, including 5 grams of monounsaturated fat per one-third of a medium avocado, which can support heart health by reducing LDL or bad cholesterol levels in your blood,” he says. “Good fats from an avocado paired with fiber from a slice of whole grain bread is a winning combination for heart health.”

There’s so many ways you can dress up avocado toast, from our Salsa-Topped Avocado Toast to our Caprese Avocado Toast. 

Mixed Nuts with Dark Chocolate

Lastly, you may be surprised to see chocolate on this list, but dark chocolate paired with a handful of mixed nuts is equally delicious and nutritious.

“Nuts, like walnuts or almonds, offer unsaturated fats and dark chocolate contains polyphenols, such as flavanols and catechins,” Sabgir explains. “Consumption of both good unsaturated fats and polyphenols have been associated with a reduced risk of cardiovascular disease.”

Alongside its heart-healthy properties polyphenols also provide antioxidant and anti-inflammatory properties, shown in recent research published in the journal Nutrition. Plus, nuts are a good source of plant-based protein, so this snack is healthy, filling and tasty. Have your snack prepped and ready with these Dark Chocolate Cashew Clusters or Chocolate Nut Bark.