23 Scrumptious, Heart-Healthy Snack Ideas That Go Way Beyond Oats (2024)

There are plenty of ways to add a nutritional kick to your healthy eating routine, and reaching for a health-promoting bite is just one way to show yourcorazónsome love. Mindfully chosen snacks can be a great option to keep your hunger at bay,energy up,mood steady, and heart going strong.

When it comes to fostering optimal cardiovascular functioning, several diets are notable for heart-promoting qualities. Fromplant-based1toMediterranean, these eating lifestyles place a tremendous emphasis on foods that can help decreaseheart disease risk2 and providecardiovascular protection3, among other benefits.

According to Seattle-based registered dietitianGinger Hultin, M.S., RDN, author ofAnti-Inflammatory Diet Meal Prep, "when you think about heart health, consider three things: high-fiber foods; unsaturated fatty acids, especially omega-3s; and antioxidants." Luckily, there are loads of good-for-you, heart-friendly snack options that fit these criteria.

Fresh & crunchy snacks:

"You can take a high-fiber fruit like a banana or an apple and add a little peanut or almond butter for heart-healthy, high-fiber, healthy-fat benefits packed with vitamins, minerals, and antioxidants," says Hultin. In particular, apples are an excellent source ofbioactive polyphenols4andsoluble fiber, linked to cardiovascular health5. Need an apple breakfast idea? Give this nutrient-rich granola recipea try, which also has bonus protein.

This water-packed, fiber-rich veggie is a versatile, crunchy option rich in phenolic compounds6 and touted for its powerful antioxidant properties7. Celery is not only simple to eat (and digest), but it's also easy to carry with you for a snack. You can eat it raw (after a thorough wash) orroasted(who knew?). Also, consider adding some nut butter to round out this snack.

Sweet peppers, capsic*ms, orchile dulceall refer to the same glorious veggie. Especially rich in vitamin C,antioxidants8, andvitamin A9(beta-carotene), bell peppers make for a great heart-fit option. Just like celery, you can eat peppers raw orroasted.

Nutty, tangy, lusciously smooth, and packed with heart-protective antioxidants, hummus is a beloved dip made from chickpeas, olive oil, and tahini. Here are 11 waysto invite your culinary creativity and reap the benefits of themighty chickpea dip.

Are you looking for a crispy,nutrient-dense option to satisfy your crunchy cravings? Kale might be the answer! In fact, one study found that eating kale regularly significantlyimproved participants' coronary artery risk factors10(likely in part due to its anti-inflammatory properties).This dark leafy green is a nutritional powerhouse with endless flavorful possibilities: from aspicy dipto amarinated slawrecipe—it's hard to go wrong.

Salty snacks:

A good source of fiber, popcorn is awhole grainfood and famous snack worldwide. Opting for freshly made popcorn topped withanti-inflammatory turmeric or vitamin-rich nutritional yeastis a great way to add these popped grains to your (incredibly delicious) snacking routine.

Rice cakes are made by heating rice grains and puffing them together into cookie-shaped patties. By themselves, rice cakes aren't the most nutrient-rich option, but they are a versatile vehicle for heart-healthy toppings. Try putting a few avocado slices or a spoonful of almond butter on top for a nourishing treat.

"Foods like nuts and seeds contain fiber, omega-3s, and antioxidants, so snacking on a trail mix or a handful of nuts can be very heart-healthy," says Hultin—and we couldn't agree more. Reach for a handful of pistachios,almonds, walnuts, macadamias,cashews, oreven a spoonful of nut butter—the options are endless for this simple snack packed with heart-healthy fats.

The magic of chickpeas is that besides being a fiber-rich bean, you can enjoy them in so many delicious,varied ways. Looking for a grab-and-go snack? Try roasted dill chickpeas for a quick healthy lift.

Another crispy option that's worth a try. Eating beans has been linked to a reduced risk of heart disease12, contributing to better heart health. For a zesty burst, try tossing them with some sea salt or smoked paprika.

Chock-full of vitamins, fatty acids, and minerals, sardines are a convenient, pescatarian snack option to eat for anomega-3-rich boost. You can integrate sardines into your snacking plan by putting a couple on top of toast, rice cakes, or sourdough crackers for a quick bite.

A delicious,antioxidant-rich13 root veggie, sweet potatoes are a great starchy option to nourish your body, support your digestion, and keep you satiated without spiking your blood sugar levels. The best part is that you can prepare them in so many ways—roasted, mashed, or even baked into healthier chips or fries.

An Andean, gluten-free rock star,quinoais one of the few plant-based sources that contains all nine essential amino acids. Although technically a seed, this antioxidant-rich14 grain is easy to prepare and readily available across most grocery stores globally. Try this pumpkin quinoa porridge for a potent anti-inflammatory snack.

Sweet treats:

Is there anything more delicious than a simple sweet-tooth-satisfying treat? Enter frozen bananas. Not only are bananas a fiber-packed snack staple, but they come with a bunch ofmood-boosting benefits, too. They also make for a greatcreamy base for your smoothiesor some quickbanana bites.

The hydrated version of a raisin, grapes (black, red, or green) are an amalgam of polyphenols15 with potential cardiovascular benefits. Want a refreshing, easy bite sure to keep you satisfied? Give thisapple, grape, and celery salada try!

These versatile, protein-rich bites are ideal for heart-friendly snacking. Their mix of good-for-you ingredients (like seeds and nut butter) is perfect for eating on-the-go. Try these three easy (vegan)energy ball recipesfor all-day energy.

Despite their tiny size, chia seeds are bursting with nutrients and make for an ultra-satisfying snack. Due to theirability to expand and gel16, with just a bit of plant-based milk, chia seeds can transform into a yummy,pudding-like treat.

Healthy beverages:

Water can be another superb way to support your healthy-eating habits.Of course, you can't go wrong with water, but adding just a touch ofcitrus peelor crisp mint leaves might add a bit of bonus satisfaction to your hydratingdrink.

A blank canvas to supercharge your well-being, smoothies can offer a great combination of fiber, omega-3s, vitamins, and antioxidants, to name a few. Choosing wholesome ingredients for your go-to blend is vital to making the best of these heart-friendly snacks. Consider these healthy smoothie recipes for inspiration.

A blissful cup ofcaféas a healthful snack option? Absolutely! In fact, research published in the American Heart Association (AHA) journalCirculation: Heart Failuresuggests drinking coffee may have heart-health benefits. What's more, a cup of java may supportbrain function18 and give you a niceenergy push when you need it most.

The takeaway.

Mindfully snacking on heart-healthy foods is an important part of supporting your overall well-being. When it comes to cardiovascular health, other lifestyle factors such as physical exercise and proper rest can also play a role. So next time you reach for a snack, consider a healthy bite that will keep you (and your heart) beating strong.