Heart-Healthy Snacks You’ll Love This Season

February is American Heart Month, so let’s talk about some easy heart-healthy snacks that are balanced with lean protein, omega-3 fatty acids, and rich in fiber.  But first, let’s break down each of these nutrients and what they do for our heart: 

• Omega-3 fatty acids help keep our blood vessels clear by lowering triglycerides (the type of fat we don’t want elevated) and also slows the build-up of plaque which can harden and then block the arteries in our heart. 
• Lean proteins such as chicken breast, fish, nuts, and beans is a great way to limit saturated fats which can be higher in fatty meats such as red and darker meats. Too much saturated fat causes an increase in cholesterol that can build up in arteries. Clear arteries keep blood flowing and therefore the heart pumping! 
• Fiber, specifically soluble fiber lowers the “bad” LDL cholesterol, lowers inflammation and lowers blood pressure. All of these things can put extra stress on the heart. 

Snacks can be a great way to include all of these heart-boosting nutrients! Let’s explore a variety of delicious and heart-healthy snack recipes that not only satisfy your taste buds but also make your heart stronger. These are all great for both adults and kids too!

Berry Nut Yogurt Parfait

• Ingredients:
  • Greek yogurt (unsweetened)
  • Mixed berries (blueberries, strawberries, raspberries; any variety of your choosing)
  • Almonds or walnuts (chopped)
  • Honey (optional)
• Instructions: In a glass or bowl, layer Greek yogurt with mixed berries. Sprinkle chopped nuts on top and drizzle with honey.
• Heart healthy nutrients in this recipe include lean protein in the Greek yogurt, omega-3 fats in the nuts, and fiber in the berries!

Avocado Toast with Tomato, Mozzarella, and Basil

• Ingredients:
  • Whole grain bread (look for “100% whole wheat”)
  • Ripe avocado
  • Tomato slices
  • Fresh basil leaves
  • Fresh mozzarella slices
  • Olive oil
  • Salt and pepper to taste
• Instructions: Toast the whole grain bread. Mash the ripe avocado and spread it on the toast. Layer with the other ingredients, drizzle with oil and add salt and pepper to taste.
• Heart healthy nutrients in this recipe include fiber in the whole wheat bread, tomato, and avocado, heat healthy fats in the avocado and olive oil, and lean protein in the mozzarella cheese.

Oat and Nut Energy Bites

• Ingredients:
  • Rolled oats
  • Almond butter
  • Honey
  • Chia seeds
  • Dark chocolate chips (optional)
• Instructions: Mix rolled oats, almond butter, honey, chia seeds, and dark chocolate chips (if using) in a bowl. Roll the mixture into bite-sized balls. Refrigerate for at least 30 minutes before serving.
• Heart-healthy nutrients in this recipe include fiber in the oats and chia seeds, lean protein in the almond butter, and omega-3 fats in the chia seeds.

Vegetable Crudité with Hummus

• Ingredients:
  • Carrot sticks
  • Cucumber slices
  • Cherry tomatoes
  • Bell pepper strips
  • Collagen protein powder
  • Hummus
• Instructions: Wash and cut vegetables into sticks or slices and arrange them on a plate. Blend hummus with collagen protein powder. Serve with a side of hummus for dipping.
• Heart healthy nutrients in this recipe include lean protein in the high protein hummus recipe and fiber, and vitamins in the beans and veggies!

Baked Sweet Potato Chips

• Ingredients:
  • Sweet potatoes
  • Olive oil
  • Paprika
  • Sea salt
• Instructions: Preheat the oven to 400°F (200°C). Slice sweet potatoes thinly. Toss with olive oil, paprika, and sea salt. Spread out evenly on a baking sheet and bake until crispy, about 20-25 minutes.
• Heart healthy nutrients in this recipe include fiber and vitamin A in the sweet potatoes and heart-healthy fat in the olive oil! 

Incorporating heart-healthy snacks into your daily routine is a small yet impactful step towards maintaining and boosting cardiovascular health. These tasty recipes not only contribute to your well-being but also make snacking a little more exciting. Remember, a healthy heart begins with delicious and nutrient-dense food choices, and these snacks are a great way to start!