February is American Heart Month—the perfect time to reflect on ways to boost our heart health through lifestyle modifications like healthy eating, exercise, and stress management. When we support our heart health, we reduce the likelihood of a heart disease or heart health-related diagnosis down the line.
“There are several risk factors when it comes to heart disease. Some of these, such as genetics and age, you have no control over,” says Heidi McIndoo, MS, RD. “I encourage people to focus on those you can control—such as what you eat and how active you are—and do the best you can to minimize your risk through those.”
And when it comes to heart-healthy eating, snack time is when many of us don’t make the best choices, especially late at night. We’re here to help by sharing how to put together heart-healthy snacks as well as some delicious examples to get you started.
- Heidi McIndoo, MS, RD, registered dietitian and founder of FoodieMomRD
- Jennifer House, MSc, RD, registered dietitian and founder of First Step Nutrition
What to Include in a Heart-Healthy Snack
There are a few hallmark nutrients to include at snack time when heart health is top priority—namely heart-healthy fats, fiber, and antioxidants.
“Unsaturated fats do double duty in promoting heart health,” McIndoo says. “They can help raise levels of HDL (high-density lipoprotein or ‘healthy’ cholesterol) in the bloodstream and lower levels of LDL (low-density lipoprotein or ‘unhealthy’ cholesterol).” Plus, unsaturated fats also help reduce bodily inflammation—key for keeping heart disease at bay. Generally, unsaturated fats are found in fatty fish, nuts, seeds, avocados, olives, and the oils of any of these options. Omega-3 fatty acids are also included under this umbrella as they carry out many of the same functions and are particularly concentrated in walnuts, chia seeds, flaxseed, seaweed, leafy greens, and fatty fish like salmon, sardines, tuna, trout, and anchovies.
“Fiber, especially soluble fiber that is in fruits, veggies, seeds, and whole grains, helps grab cholesterol in your digestive system so it can be removed from your body instead of being absorbed into your bloodstream,” McIndoo adds. Fiber can also be found in other plant-based foods like nuts and legumes including beans, peas, and lentils.
What to Avoid in a Heart-Healthy Snack
On the other side of the coin, there are a few nutrients that we want to steer clear of when assembling a heart-healthy late-night snack. These include trans fat, saturated fat, dietary cholesterol, sodium, added sugars, and alcohol.
“Saturated fats, usually solid at room temperature, tend to raise your blood levels of LDL cholesterol,” McIndoo says. “Trans fats do as well, but they also lower levels of HDL cholesterol.” Dietary cholesterol may also increase blood cholesterol levels. However, both dietary cholesterol and saturated fats have been found in certain studies to not be as correlated to heart disease as once thought. That said, it’s still a good idea to use caution around them when focusing on heart health, as they have been found in some circumstances to increase cholesterol levels. High cholesterol levels over long periods of time can contribute to atherosclerosis (or plaque build-up on veins and arteries) development—a hallmark feature of many heart diseases.
“Consistent high-sodium intake can increase your blood pressure,” McIndoo says. “This excessive force can stretch and damage your blood vessel walls and increase the build-up of the waxy, sticky plaque that can lead to clogged vessels (atherosclerosis) which can lead to strokes and heart attacks.” High levels of sodium can be found in ultra-processed foods, condiments, processed meats, and canned foods.
Meanwhile, added sugars and alcohol promote inflammation in the body, which can contribute to chronic disease development—including heart disease. Desserts, ultra-processed foods, candy, and soda are notorious sources of added sugar, and alcohol can be found in boozy beverages like beer, wine, and cocktails.
8 Heart-Healthy Snacks for Late-Night Cravings
With these guidelines in mind, we’ve come up with eight heart-healthy snacks that not only taste delicious but will help satisfy those late-night cravings.
Popcorn
“Popcorn made with a little canola or olive oil and sprinkled with your favorite herb or spice is a delicious heart-healthy snack,” McIndoo says. This is thanks to the fiber found in popcorn, unsaturated fats in vegetable oils, and antioxidants in any herbs or spices you use. A small pinch of salt is totally warranted here as well—just be careful to not overdo it.
Tinned Fish and Crackers
Tinned fish—like salmon or tuna—are delicious options to curb those late-night salty cravings while getting a hefty dose of heart-healthy omega-3 fatty acids, as well as fiber from any whole grain crackers or rice cakes you serve them on. “The vast majority of canned salmon comes from Alaska, which means it’s wild, sustainable, and packed full of heart-healthy omega-3s,” House says. Mix your canned fish with a spoonful of plain low-fat Greek yogurt and chopped celery or cucumber for added creaminess and fiber without excessive amounts of saturated fat and dietary cholesterol.
Chocolate Yogurt and Fruit
If your sweet tooth rears its head in the evening, a decadent yogurt dessert might be just the trick. “Stir a tablespoon of cocoa powder (not hot chocolate mix) into ½ to ¾ cup of vanilla low-fat or non-fat Greek yogurt, [topped] with fresh raspberries,” McIndoo says. “Cocoa powder is a good source of heart-healthy flavanols that improve blood flow and lower blood pressure and raspberries are a great source of fiber.” If you want to further healthify this creative dessert, opt for plain yogurt and sweeten it with a little bit of honey—a natural sweetener full of antioxidant plant compounds and prebiotic fiber. “A small drizzle of maple syrup (another nutrient-added sweetener) to sweeten the yogurt is still less sugar than pre-sweetened flavored yogurts,” House adds.
Veggies and Hummus
As a classic and easy-to-assemble snack, veggies and hummus bring the crunch that many people seek from less healthy options like chips or pretzels in the evening hours. You could dip whole grain crackers into your hummus, too, which offers cholesterol-lowering fiber just like veggies. “Made with garbanzo beans and olive oil, hummus provides fiber and healthy fats to boost your heart health,” McIndoo says.
Trail Mix
Prepping a big batch of trail mix at the beginning of the week is an excellent way to ensure you have heart-healthy snacks ready for late-night cravings. “For an on-the-go snack, mix a couple tablespoons of walnuts and your favorite dried fruit,” McIndoo suggests. “Walnuts provide heart-healthy omega-3 fatty acids and dried fruit contains fiber, both of which can help lower LDL cholesterol levels.”
Edamame
“Soy has been shown to reduce markers of heart disease such as total and LDL cholesterol, C-reactive protein, and triglycerides,” House explains. “Try edamame steamed in the pods (they’re fun to eat!).” You can sprinkle a bit of salt or tajín on your edamame for a boost of flavor, too.
Dark Chocolate-Covered Fruit
Dark chocolate is the perfect way to satisfy that evening hankering for chocolate without all the added sugar. Plus, it pairs perfectly with fruit, as options like bananas, berries, apples, or dried (unsweetened) apricots naturally sweeten the final dish. “Melt dark chocolate (the higher cacao percentage, the better) and dip fresh strawberries or banana slices in it,” McIndoo says. “Dark chocolate contains antioxidants that benefit heart health, whereas berries contain fiber and phytonutrients that can help lower LDL cholesterol and inflammation.”
Chia Pudding
Our final heart-healthy late-night snack suggestion is chia pudding! “Chia seeds may decrease cardiovascular disease risk by decreasing triglycerides and cholesterol,” House says. Plus, these tiny seeds offer a satisfying texture to your pudding, making late-night snacking a sensory experience. You can make this pudding by combining chia seeds, low-fat milk of your choice, a dash of honey or maple syrup, cinnamon, and nut butter for a high-fiber and antioxidant-rich evening treat.
