Key Takeaways<\/p>\n
There’s no better time than the present to reflect on ways to boost our heart health through lifestyle modifications like healthy eating<\/a>, 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.\n<\/p>\n \u201cThere are several risk factors when it comes to heart disease. Some of these, such as genetics and age, you have no control over,\u201d says Heidi McIndoo, MS, RD. \u201cI encourage people to focus on those you can control\u2014such as what you eat and how active you are\u2014and do the best you can to minimize your risk through those.\u201d\n<\/p>\n And when it comes to heart-healthy eating, snack time<\/a> is when many of us don’t make the best choices, especially late at night. We\u2019re here to help by sharing some delicious examples to get you started, plus tips on how to put together heart-healthy snacks.\n<\/p>\n Popcorn <\/p>\n \u201cPopcorn<\/a> made with a little canola or olive oil and sprinkled with your favorite herb or spice is a delicious heart-healthy snack,\u201d 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\u2014just be careful to not overdo it.\n<\/p>\n Tinned Fish and Crackers <\/p>\n Tinned fish<\/a>\u2014like salmon or tuna\u2014are 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. \u201cThe vast majority of canned salmon comes from Alaska, which means it\u2019s wild, sustainable, and packed full of heart-healthy omega-3s,\u201d 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.\n<\/p>\n Chocolate Yogurt and Fruit <\/p>\n If your sweet tooth rears its head in the evening, a decadent yogurt dessert<\/a> might be just the trick. \u201cStir a tablespoon of cocoa powder (not hot chocolate mix) into \u00bd to \u00be cup of vanilla low-fat or non-fat Greek yogurt, [topped] with fresh raspberries,\u201d McIndoo says. \u201cCocoa 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.\u201d If you want to further healthify this creative dessert, opt for plain yogurt and sweeten it with a little bit of honey\u2014a natural sweetener full of antioxidant plant compounds and prebiotic fiber<\/a>. \u201cA small drizzle of maple syrup (another nutrient-added sweetener) to sweeten the yogurt is still less sugar than pre-sweetened flavored yogurts,\u201d House adds.\n<\/p>\n Veggies and Hummus <\/p>\n As a classic and easy-to-assemble snack, veggies and hummus<\/a> 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. \u201cMade with garbanzo beans and olive oil, hummus provides fiber and healthy fats to boost your heart health,\u201d McIndoo says.\n<\/p>\n Trail Mix <\/p>\n 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. \u201cFor an on-the-go snack, mix a couple tablespoons of walnuts and your favorite dried fruit,\u201d McIndoo suggests. \u201cWalnuts provide heart-healthy omega-3<\/a> fatty acids and dried fruit contains fiber, both of which can help lower LDL cholesterol levels.\u201d\n<\/p>\n Edamame <\/p>\n \u201cSoy has been shown to reduce markers of heart disease such as total and LDL cholesterol, C-reactive protein, and triglycerides,\u201d House explains. \u201cTry edamame<\/a> steamed in the pods (they\u2019re fun to eat!).\u201d You can sprinkle a bit of salt or taj\u00edn on your edamame for a boost of flavor, too.\n<\/p>\n Dark Chocolate-Covered Fruit <\/p>\n Dark chocolate<\/a> 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. \u201cMelt dark chocolate (the higher cacao percentage, the better) and dip fresh strawberries or banana slices in it,\u201d McIndoo says. \u201cDark chocolate contains antioxidants that benefit heart health, whereas berries contain fiber and phytonutrients that can help lower LDL cholesterol and inflammation.\u201d\n<\/p>\n Chia Pudding <\/p>\n Our final heart-healthy late-night snack suggestion is chia pudding<\/a>! \u201cChia seeds may decrease cardiovascular disease risk by decreasing triglycerides and cholesterol,\u201d 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.\n<\/p>\n What to Include in a Heart-Healthy Snack <\/p>\n There are a few hallmark nutrients to include at snack time<\/a> when heart health is top priority\u2014namely heart-healthy fats, fiber, and antioxidants.\n<\/p>\n \u201cUnsaturated fats do double duty in promoting heart health,\u201d McIndoo says. \u201cThey can help raise levels of HDL (high-density lipoprotein or \u2018healthy\u2019 cholesterol) in the bloodstream and lower levels of LDL (low-density lipoprotein or \u2018unhealthy\u2019 cholesterol).\u201d Plus, unsaturated fats also help reduce bodily inflammation\u2014key 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.\n<\/p>\n \u201cFiber, 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,\u201d McIndoo adds. Fiber can also be found in other plant-based foods like nuts and legumes including beans, peas, and lentils.\n<\/p>\n What to Avoid in a Heart-Healthy Snack <\/p>\n 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<\/a>. These include trans fat, saturated fat, dietary cholesterol, sodium, added sugars, and alcohol.\n<\/p>\n \u201cSaturated fats, usually solid at room temperature, tend to raise your blood levels of LDL cholesterol,\u201d McIndoo says. \u201cTrans fats do as well, but they also lower levels of HDL cholesterol.\u201d 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\u2019s 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\u2014a hallmark feature of many heart diseases.\n<\/p>\n \u201cConsistent high-sodium intake can increase your blood pressure,\u201d McIndoo says. \u201cThis 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.\u201d High levels of sodium can be found in ultra-processed foods<\/a>, condiments, processed meats, and canned foods.\u00a0\n<\/p>\n Meanwhile, added sugars and alcohol promote inflammation in the body, which can contribute to chronic disease development\u2014including 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.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Easy snack swaps\u2014like popcorn, veggies and hummus, or dark chocolate-covered fruit\u2014can curb late-night cravings while boosting…\n","protected":false},"author":3,"featured_media":73638,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-73637","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114876297635848257","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/73637","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=73637"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/73637\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/73638"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=73637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=73637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=73637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n