You may know that February is American Heart Month. Here’s a lesser-known fact: smart snacking can be healthy for your heart. In fact, according to a recent study by The NPD Group, 83% of Americans snack—and those with the healthiest lifestyles are the most frequent snackers. Plus, heart-healthy snacks will do more than keep your heart healthy. Smart snack choices between meals help keep your metabolism going and help you eat less at mealtimes, enabling you to more effectively manage your weight. This is important news for Missourians since heart disease is the number one killer in our state, and more than 65% of Missouri adults are overweight or obese.
There are some important choices when it comes to heart-healthy snacking, so learn your A, B, Cs—and Ds and Es, too:
A: All fruits and vegetables, in many shapes, sizes and colors, are good for your heart. And they’re one of the easiest snacks to grab! Choose berries for their fiber content which helps remove cholesterol from the body. Orange and yellow-colored fruits and vegetables such as bananas, sweet potatoes, apricots and cantaloupe are rich in potassium, a mineral that helps maintain normal blood pressure which decreases your risk of heart disease.
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B: B-complex vitamins are crucial for the proper functioning of muscles, including the heart. Find thiamin, riboflavin and niacin in foods such as beans and whole grains. Mix up snack-time by going for a Mexican snack! Try bean dip with whole grain tortilla chips, a pinto bean burrito in a whole wheat tortilla or a cup of Latin-style black bean soup.
C: Calorie balance keeps your weight in check, which helps keep your heart healthy. Balance the calories you take in with those you burn through activity and swap out high-calorie choices when possible. Try to select foods that give you the most bang for your calorie buck, such as whole grains, fruits and vegetables, low-fat dairy, lean proteins and healthy fats. Don’t forget that what you drink is equally important. Sip on zero-calorie beverages like water, flavored water, iced tea or diet soda to save calories each day.
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D: Dark chocolate contains flavonoids. These molecules are part of a group of antioxidants known as polyphenols that may help decrease LDL, the “bad,” cholesterol and blood pressure. Antioxidants also help your body fight damaging free radicals that can increase your risk for heart disease. This Valentine’s Day, opt for a sweet surprise that will keep your heart happy and healthy. Look for chocolate containing at least 60% cocoa and limit your portion size to 1 ounce. Freeze leftovers to avoid overindulgence.
E: EPA and DHA, two omega-3 fatty acids, are recommended by the American Heart Association to protect against cardiovascular disease. Omega-3-rich foods include salmon, tuna, walnuts, canola oil, edamame and flaxseed. Sushi made with salmon or tuna makes an excellent snack! Find it ready-to-go in your grocer’s meat department. Make your own snack bags containing walnuts or edamame for another convenient and portable heart-healthy snack.
Not only is snacking good for you, it’s fun too. Scrap your regular go-to snacks and mix it up with something that will keep your heart happy and your waistline trim. It’s no laughing matter—heart disease is serious, and prevention is power!
Elizabeth Patton is a Registered Dietitian and Certified Diabetes Educator in St. Louis, Missouri. She is a consultant for the food and beverage industry, including The Coca-Cola Company, and provides nutrition education and coaching to individual clients. Elizabeth’s work has been published on LIVESTRONG Nutrition, Yahoo! Voices and her blog, Nutrition Gets Real.