It’s easier to eat healthy when you’re at home and have access to your full pantry and fridge. But when you’re out and about, snack choices are more limited. If it’s in a vending machine, it’s probably not going to be all that good for you. That’s why it can be beneficial to plan ahead and pack your own snack.
If you need some inspiration for what snack to stash in your bag, let the cardiologists’ snack recommendations here serve as inspiration. One cardiologist shares the snack he usually has with him—one that takes mere seconds to put together and doesn’t need to be refrigerated. Another cardiologist shares a two-ingredient snack she likes to make at home. No matter which snack you choose, it will support your cardiovascular health.
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A Cardiologist’s Favorite Snack When He’s on the Go
Dr. Pavan Kapadia, MD, FAAC, an interventional cardiologist at the Pepin Heart Institute at AdventHealth Tampa, says that the snack he often keeps with him is a variety of fruits (including berries) and nuts. “I typically eat this snack in the morning or afternoon between meals, and between patient appointments,” he says.
No matter what specific fruits and nuts Dr. Kapadia chooses to make his snack with, it’s guaranteed to be heart-healthy. All fruit supports cardiovascular health because fruit is rich in both antioxidants and fiber. Antioxidants reduce the risk of cardiovascular disease by combatting oxidative stress and inflammation, both of which can lead to heart disease.
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Berries—the type of fruit Dr. Kapadia says is most likely to be part of his snack—are particularly high in antioxidants. “Berries are rich in antioxidants like anthocyanins, ellagic acid and resveratrol, which help reduce oxidative stress and inflammation, potentially lowering the risk of heart disease,” cardiologist Dr. Satjit Bhusri, MD FACC, previously told Parade.
As for fiber, scientific research shows that this macronutrient is good for heart health because it helps lower cholesterol, blood pressure and inflammation. Like fruit, nuts also have antioxidants and fiber, but they also have unsaturated fats, which benefit the heart by lowering LDL cholesterol. Additionally, nuts are high in protein, which is important for satiety. That way, your snack actually fills you up.
“Eating a healthy diet with a variety of fresh fruits, vegetables, beans, lentils, legumes, nuts, berries, whole grains and healthy starches will go a long way for heart health. Fruits, berries and nuts are just easier to pack and snack on,” Dr. Kapadia says. He emphasizes that eating a variety of foods is best. That way, you’re getting a wide range of nutrients. It’s part of why he switches up the fruit and berries he uses to make his snack.
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The Two-Ingredient Heart-Healthy Snack a Cardiologist Eats at Home
Dr. Erica Spatz, MD, MHS, an associate professor of cardiology at Yale School of Medicine, says that her favorite go-to snack is veggies and dip. “I love crunchy foods, so I typically go for veggies, like carrots or string beans with a low-fat dip like guacamole,” she says, adding that nut butter and hummus are two other heart-healthy dips that pair well with veggies.
Just like fruit, vegetables are also high in antioxidants and fiber, which is why they’re good for your heart. The vast majority of Americans don’t eat enough fiber and incorporating vegetables into your snack time is an easy way to up your intake. The guacamole that Dr. Spatz pairs her veggies with is yet another good source of fiber and also has unsaturated fats, which support cardiovascular health and provide satiety. The other dips she mentioned, nut butter and hummus, are good sources of both protein and unsaturated fats.
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When you are choosing a snack, Dr. Spatz says to be mindful of the calorie content and serving size. “Watch the calories, they can sneak up. Try to pick something that will give you energy and not just fill your stomach,” she says. Even healthy foods, like nuts or nut butter, guacamole and hummus can quickly become high-calorie and may take away from your overall health goals.
With a little advanced planning, snacking for heart health is easy, whether you’re on the go or at home. And remember, variety is best, so switch up the fruits, veggies, nuts and other ingredients with each grocery trip. The more heart-healthy options you have on hand, the better!
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Sources
- Dr. Pavan Kapadia, MD, FAAC, interventional cardiologist at the Pepin Heart Institute at AdventHealth Tampa
- Dr. Erica Spatz, MD, MHS, associate professor of cardiology at Yale School of Medicine
