When you hear the word snack, you probably think of chips, candy, or something “junky”. While many packaged snacks don’t support heart health, there are plenty of nutrient-dense options that can actually help lower cholesterol, support healthy blood pressure, and reduce overall heart disease risk.

If you’re looking to take your heart health beyond snacks, you may also enjoy my post on 26 Heart-Healthy Diet and Lifestyle Tips, which covers nutrition, movement, sleep, and other everyday habits that support long-term heart health.

In this post, you’ll find 25+ heart healthy snacks under 175 calories, with options to satisfy salty, crunchy, nutty, and sweet cravings without sacrificing flavor or nutrition.

Guidelines for Choosing Heart Healthy Snacks

Not all snacks are created equal. When choosing snacks that support heart health, look for options that include one or more of the following:

1. High in fiber
Fiber, especially soluble fiber, can help lower LDL (“bad”) cholesterol and support digestive health. Research also suggests that a healthy gut microbiome plays a role in cardiovascular health.

2. Low in added sugar
Diets high in added sugar have been linked to a higher risk of cardiovascular disease. Added sugars provide calories with little nutritional value and can negatively impact both heart and metabolic health.

3. Rich in potassium, calcium, and magnesium
These key minerals, emphasized in the DASH (Dietary Approaches to Stop Hypertension) diet, have been shown to help lower blood pressure.

4. Packed with antioxidants
Antioxidants, found in fruits, vegetables, whole grains, nuts, and seeds, help protect blood vessels and reduce oxidative stress and inflammation.

5. Free of trans fats
Trans fats raise LDL cholesterol and lower HDL (“good”) cholesterol. While they’ve largely been removed from the food supply, avoid products containing partially hydrogenated oils.

6. Lower in saturated fat
Saturated fat can raise LDL cholesterol in some people. Instead, prioritize heart healthy fats, including: Monounsaturated fats (olive oil, nuts, avocado) and  Polyunsaturated fats (nuts, seeds, flaxseeds)

7. Moderate in sodium
Excess sodium can raise blood pressure. When possible, aim for snacks with less than 200 mg of sodium per serving.

8. Include plant-based protein (such as soy or beans)
Some studies suggest that soy protein and other plant proteins may help reduce heart disease risk when they replace foods high in saturated fat.

9. Calorie controlled (if trying to watch your weight!) 
Excess body weight increases heart disease risk. If weight management is a goal, I often recommend keeping snacks under 200 calories while still prioritizing fiber, protein, and healthy fats for satisfaction.

All Natural Heart Healthy Snacks

10. Fruit
Fruits are packed with vitamins, minerals, fiber, and antioxidants that support heart health.
Nutrition facts (per serving): ~80 calories, 20 g carbohydrates, 3 g fiber, negligible fat and sodium
(A serving = 1 medium piece of fruit or 1 cup fruit)

11. Vegetables
Vegetables offer many of the same benefits as fruit, with even fewer calories and carbohydrates.
Nutrition highlight: Low in calories, high in fiber, potassium, and antioxidants

12. Medium Apple + 2 tsp Peanut Butter or Almond Butter
The soluble fiber in apples paired with heart healthy fats from nut butter may help lower cholesterol and improve satiety.
Nutrition facts: ~150 calories, 6 g fat, 3 g fiber, 18 g carbohydrates, 0–50 mg sodium

13. 15 Almonds + 8 Dried Apricots
Almonds provide heart healthy unsaturated fats along with fiber, magnesium, and potassium. Dried apricots add fiber and potassium—but portions matter since calories add up quickly.
Nutrition facts: ~175 calories, 9 g fat, 5 g fiber, 19 g carbohydrates, 2 mg sodium

14. Pistachios (1 oz, ~49 nuts in the shell)
Pistachios contain fiber and heart healthy fats—and eating them in the shell slows you down, helping with portion control. Choose unsalted varieties.
Nutrition facts: ~160 calories, 13 g fat, 3 g fiber, 8 g carbohydrates, 0 mg sodium

15. Edamame (1½ cups, in the pod)
Edamame provides plant-based protein, fiber, potassium, and magnesium, which support both cholesterol and blood pressure.
Nutrition facts: ~155 calories, 3 g fat, 6 g fiber, 14 g carbohydrates, 18 mg sodium

16. 4 Tbsp Hummus + 1½ Cups Baby Carrots
Hummus offers soluble fiber and monounsaturated fat, which may help lower cholesterol, while carrots provide fiber and antioxidants.
Nutrition facts (varies by brand): ~190 calories, 5 g fat, 11 g fiber, 29 g carbohydrates, ~260 mg sodium

Heart Healthy Crunchy Snacks

Who doesn’t love a crunchy snack!  The good news is that chips and crackers have come a long way and there are heart healthy options.

• Whole grains or legumes(lentils, beans, chickpeas) as the first ingredient
• At least 3 grams of fiber per serving
• No partially hydrogenated oils
• Sodium ideally under 200 mg per serving
• Bonus points for added nuts, seeds, flax, chia, or hemp seeds

These ingredients provide fiber, minerals, and plant compounds that support cholesterol and heart health.

17. Healthier Chip & Cracker Options
 Some of my favorite heart smarter crunchy options include:

Way Better Tortilla Chips (Multigrain + Black Bean)
Beanfields Black Bean Chip
Siete Grain-Free Tortilla Chips
Siete Chickpea Flour Tortillas
Ryvita, Wasa, and GG Crackers
Flackers
Crunchmaster Crackers
Forager Organic Vegetable Chips (Greens)
Beanitos Pinto Bean Sea Salt Chips
Rhythm Naked Beet Chips

18. Roasted Chickpeas (⅓ cup)
Looking for a crunchy snack with real nutrition? Roasted chickpeas provide fiber, plant protein, folate, and beneficial phytochemicals that support heart health and fullness. Roast them at home or buy store-bought (check sodium levels).
Nutrition facts: ~140 calories, 4 g fat, 5 g fiber, ~19 g carbohydrates, ≤200 mg sodium

19. Roasted Soybeans (¼ cup)
Roasted soybeans are a crunchy, satisfying snack that deliver a powerful combination of plant-based protein, fiber, and heart healthy fats. They’re especially helpful for keeping hunger in check between meals. Soy protein has been shown to help lower LDL (“bad”) cholesterol when it replaces foods high in saturated fat. Soybeans are also rich in fiber, potassium, and magnesium—nutrients that support healthy blood pressure. Roast them at home or buy store-bought (check sodium levels). I like Seapoint Farms or The Only Bean Crunchy Roasted Edemame.
Nutrition facts (approximate): ~170 calories, 8 g fat, 6 g fiber, 14 g protein, ~11 g carbohydrates, sodium varies by brand

Heart Healthy Dips/Spreads

Forgot about the artery clogging dips and spreads made from sour cream or cream cheese. The dips and spreads below actually have heart health benefits. Pair them with veggies (best choice) or your favorite healthy cracker or chip to make a filling snack.

20. Salsa. Very low in calories,  Read food labels as some brands can be high in sodium.
Nutrition facts: 2 Tablespoons: 10 cal, 0 gm fat, 1 gm fiber, 1 gm carbs, 100 mg sodium – or less

21. Hummus. Hummus contains soluble fiber, monounsaturated fat and protein which may lower cholesterol and blood pressure.
Nutrition facts: 2 Tablespoons: 70 cal, 5 gm fat, 4 gm carbs, 2 gm fiber, 95 mg sodium – or less

22. Guacamole. Avocados contain heart healthy unsaturated fats, fiber and potassium which may cholesterol and blood pressure.
Nutrition facts: 2 Tablespoons: 50 cal, 4 gm fat, 3 gm carbs, 2 gm fiber, 100 mg sodium or less

23. Bean Dip. Contains protein and fiber to help keep you feeling full. The soluble fiber helps to lower cholesterol.
Nutrition facts: 2 T. 35 cal, 1 gm fat, 2 gm fiber, sodium 190 mg 

24. Nut Butters.Look for all natural nut butters with only one ingredients. Avoid those with added sugar, hydrogenated fats or salt. The heart healthy fats and protein help keep you feeling full longer.
Nutrition facts: 2 Tablespoons: 190 cal, 16 gm fat, 7 gm carbs, 3 gm fiber, 100 mg sodium – or less if no added salt)

Heart Healthy Snacks Including Dairy

25. 1/2 cup nonfat cottage cheese (or 1%) and 1 cup strawberries
The berries have vitamins, minerals, fiber and antioxidants, and the cottage cheese provides protein and calcium.
Nutrition facts: 80 calories, 3 gm fiber, 211 mg sodium, 14  gm carbohydrates, 0 gm fiber

26. Nonfat yogurt (or 2% or plant-based)  6 oz, 1 T. ground flaxseed and ½ cup blueberries
The calcium in the yogurt, fiber and heart healthy fat in the flaxseeds and fiber and antioxidants in the blueberries make this  a “triple heart smart” snack!
Nutrition facts: 190 calories, 4 gm fiber, 122 mg sodium, 24 gm carbohydrate

Sweet Heart Healthy Snacks

27. Dark chocolate, 1 ounce
The antioxidants in dark chocolate can help lower blood pressure and cholesterol. Choose dark chocolate consisting of at least 70 percent cocoa and be careful to watch your portion size as the calories add up quickly!
Nutrition facts: 150 calories, 9 gm fat, 1 gm fiber, 22 mg sodium, 17 gm carbohydrate

28. Homemade trail mix
Mix 1 T. of dark chocolate chips, 10 almonds and 2 T. of raisins. The dark chocolate in this sweet and savory snack contains antioxidants, while the almonds contain heart healthy unsaturated fat, fiber, magnesium and potassium. Nutrition facts: 195 calories, 11 gm fat, 2.2 gm fiber, 2 mg sodium, 22 gm carbohydrates  

29. Homemade dark chocolate mousse
Not your typical fat and calorie laden dessert! In addition to protein, Greek yogurt contains calcium important for heart health, dark chocolate baking powder and cacao nibs contain magnesium and antioxidants for a healthy blood pressure and blood vessels. 6 oz non-fat Greek yogurt, 2 tsp. dark chocolate baking powder, 2 tsp cacoa nibs and a dash of your favorite sweetener (if desired).
Nutrition facts: 160 calories,  2.5 gm fiber, 108 mg sodium, 20 gm carbohydrates

30. Cinnamon oat peanut butter bliss balls
Peanut butter contains protein and heart healthy fats to keep you fuller for longer. The fiber in the seeds help to lower cholesterol and the omega-3 fatty acids promote heart health. The oats help to lower cholesterol.
Step 1: Mix everything in a food processor: 1 cup of dry oats, ½ cup of peanut butter (opt for 1 ingredient peanut butters, many have added processed ingredients or salt), ½ cup dates (place in boiling water for 5-10 minutes to soften them if they are too hard), 1 tbsp. of ground flaxseed, ½ tbsp. of chia seeds, 1 tsp. of vanilla extract, 1/2 tbsp. of cinnamon.
Step 2: Take mixture and form 10 balls, store in refrigerator!
Nutrition fact for 1 ball: 145 calories, 3 gm fiber, 60 mg sodium, 15  gm carbohydrates.

Heart Healthy Smoothies & Green Juices

Smoothies and green juices can support heart health when they’re made with whole fruits and vegetables and kept low in added sugar. Fiber, antioxidants, and key minerals found in these drinks help support healthy cholesterol levels, blood pressure, and cardiovascular health.

31. Green Juice
Contains vitamins and minerals important for heart health including potassium, Vit K, folic acid and antioxidants. Make your own or buy a commercial juice. Look for those low in added sugar

32. Protein smoothie
Bananas are rich in potassium to help regulate blood pressure, spinach contains many nutrients including fiber, potassium, folic acid, Vit K, calcium and antioxidants. Blueberries are loaded with antioxidants. Ingredients: 1/3  frozen banana, ½ cup of almond milk, 1 handful of spinach, 1/2 cup of blueberries or strawberries and a protein source (plain Greek yogurt or ½ scoop of protein powder). Pro tip: if you like your smoothies extra thick, add a few frozen cauliflower florets, you can’t even taste it!
Nutrition facts: 200 calories, 3 gm fiber, 50 mg sodium, 20 gm carbohydrates. 

Final Thoughts

Heart healthy snacking doesn’t have to be complicated or boring. Focusing on snacks that include fiber, protein, healthy fats, and key nutrients can help you stay satisfied, manage portions, and support your heart health.  Whether you prefer something crunchy, sweet, savory, or drinkable, there are plenty of heart-smart options that fit into real life.

If you’re looking for personalized guidance to improve cholesterol, blood sugar, or overall metabolic health, I’m here to help. Contact me to learn more about my virtual counseling sessions.

]]> https://old.marthamckittricknutrition.com/top-heart-healthy-snacks/feed/ 7 https://old.marthamckittricknutrition.com/healthy-snacks-at-cvs-and-duane-reade/ https://old.marthamckittricknutrition.com/healthy-snacks-at-cvs-and-duane-reade/#comments Wed, 09 Jan 2019 03:39:22 +0000 https://71c263ce31.nxcli.net/?p=22849 How many times have you been on the run and needed a healthy snack? I get asked this question by my clients all the time. The key here is a snack that’s convenient and quick! And something like natural peanut butter on a sliced apple isn’t going to cut it. So what’s more convenient that…]]>

How many times have you been on the run and needed a healthy snack? I get asked this question by my clients all the time. The key here is a snack that’s convenient and quick! And something like natural peanut butter on a sliced apple isn’t going to cut it. So what’s more convenient that your local CVS or Duane Reade?  It seems they’re on every corner in NYC. Read on to get my top picks for healthy snacks at CVS and Duane Reade, including low carb snacks.

My four criteria for healthy snacks:

1. Individual grab and go portions. Who wants to eat from a huge bag of skinny pop as you run down the street?
   
2. Something healthy. I guess this one is kind of obvious as I’m a registered dietitian! Now keep in mind these snacks may not be super healthy, but I had to do the best I could when in a pharmacy/convenience store.
3. Some options for low carb snacks. Many of my patients have diabetes, prediabetes, PCOS, insulin resistance – or just prefer to follow a low carb diet.
4.  Some options for low FODMAP snacks. 20% of people have IBS (irritable bowel syndrome) and  find relief of symptoms by following a Low FODMAP diet.

Healthy snacks at CVS and Duane Reade

These snacks are 225 calories or less. Many are also low carb snacks with less than 15 grams of carbs. Now keep in mind these may not be the MOST healthy snacks on the planet! But I’m trying to be realistic and provide you with options if you are on the run.

Dairy
2 HB Eggs
String cheese
Baby Bell
Volpi Roltini Mozzarella & Proscutto Ham stick
Laughing Cow Cheese Dipper (cheese & breadsticks)
Sargento Balanced Breaks, White Cheddar, Almonds & Dried Cranberries
Sargento Pepper Jack with Jalapeno Peppers, 1.5 oz
Yogurt (many different types)
Fage 2% Plain
P3: Portable Protein Pack: Ham, Almonds, Cheddar

Nuts  (these are all mini bags)
Nice Roasted Whole Cashews, lightly salted, 1 oz
Nice Almonds, Unsalted, 1.5 oz
Nice Almond and Pistachio Mix, 1 oz
Abound Unsalted Pistachios (in the shell), 1.5 oz
Nut Harvest Pistachios (in the shell)
Sahale Nut Snacks (while not as healthy as plain nuts, these can be a good snack if you are craving something sweet with the nuts):  Honey Almonds or Pomegranate Vanilla Flavored Cashews

Meaty
Epic 100% Bison Uncured Bacon & Cranberry

Fruit
Fresh whole fruit including apples, oranges, bananas, even avocados!
Cut up fresh fruit, including mixed fruit

Other
Graze Veggie Protein Power
Graze Dark Chocolate Cherry Tart
Graze Berry Oat Squares with Flaxseeds
Graze Maple Oat Squares with Maca
Yu Ma Mi Black Bean Go-DipYu Ma Mi Edamame Go-Dip

Energy Bars
There are tons of energy bars. Some are healthier than others! Some of my favorites include:
Kind, any type with dark chocolate
Simply Protein
Lara

Low FODMAP snacks
If you have IBS and follow a Low FODMAP diet,  you know all too well there aren’t many appropriate snacks for you on the run. Here are some favorites:
Almonds (small portion – 1/2 oz)
Orange
String cheese
Baby Bel Cheese
P3: Portable Protein Pack: Ham, Almonds, Cheddar
Sargento Pepper Jack with Jalapeno Peppers, 1.5 oz
Go Macro Bars: Peanut Butter Chocolate Chip, Dark Chocolate Almond, Coconut Almond Butter Chocolate Chip, Peanut Butter and more (FYI: pea protein is now low in FODMAPS as per Monash)
Bobo Bars: Coconut Oat, Chocolate Chip, Original, Stuffed Bars (many flavors) and more

What are your favorite snacks at CVS or Duane Reade?

Here are some healthful options to munch on if you’re craving …

Cold & Creamy
– CC’s Grande Mochasippi; optional sugar-free vanilla or chocolate syrup added
– Single-serving 100-calorie ice cream cup (such as Kemps or Blue Bunny)
– Mini ice cream sandwich
– Jell-O Mousse Temptations
– Gelato — bambino or kid-size scoop
– Frozen yogurt, most flavors: TCBY Kid’s; Pinkberry Mini; 3 or 4 ounces at self-serve shop
– Fruit smoothie: 1/2-cup berries blended with 1/2-cup of fat-free milk or soy milk and ice (sweetener optional).

Sweet & Salty
– Six dark chocolate-covered dry-roasted and salted almonds
– Three thin slices of prosciutto (total of 1 ounce) wrapped around three small melon wedges
-1 cup of kettle corn
– One wedge of Laughing Cow Light Blue Cheese spread onto a small sliced pear or stuffed into three dates
– 1 tablespoon of reduced-fat cream cheese with 1 teaspoon of fig preserves or pepper jelly spread on six All Bran crackers
– 20 to 25 honey-roasted peanuts
-Dip half a serving of whole wheat pretzel sticks into 1-1/2 teaspoons of peanut butter

Chocolate
– Deep Chocolate VitaTop muffin top
– 1 cup of Hood Calorie Countdown chocolate milk
– 1 cup of Silk Light Chocolate soy milk
– Cookies & Cream Think Thin Bar
– Two bite-size Dove Chocolate Promises
– Four Hershey’s Dark Chocolate Kisses
– 2 tablespoons of semisweet chocolate chips
– 15 cocoa-roasted almonds

Crunchy
– Half of a whole-grain sandwich thin topped with spray butter (or a half-teaspoon of real butter) and one tablespoon of grated Parmesan cheese, broiled until crispy
– Two servings of dried, baked, or popped fruit crisps (such as Brothers All Natural crisps or homemade crisps)
-1/2 cup Honey Almond Flax Go Lean Crunch! cereal
– 15 chili-lime almonds
– Six Triscuit Thin Crisps topped with 2 tablespoons of hummus
– 1 cup of veggies (raw or grilled) dipped into 1/2 cup of ranch dip made with 2-percent plain – Greek yogurt
– 14 soy crisps, any flavor
– 12 baked blue chips dipped into 1/4 cup of salsa
– 1/4 cup wasabi peas
– 15 Snapea Crisps (such as Calbee Snack Salad Snapea Crisps)
– 3 tablespoons dry-roasted edamame

Sugary sweet
– Three omega-3 orange-flavored soft-chews
– Fruit leather/dried fruit strip
– Fruit slush: 1/2 cup of berries plus half of a small banana or two wedges of mango; add ice and blend 20 frozen grapes (once frozen, grapes become crystalline, almost candy-like)
– Cinnamon toast: one slice of whole grain toast topped with spray butter (or 1/2 teaspoon real butter), cinnamon, and Stevia or Splenda
– Chocolate-covered fruit: 1/2 cup of berries or fresh fruit cut into bite-size pieces, dipped in chocolate (melt 1-1/2 tablespoons of chocolate chips)
– Sprinkle Truvia, Purevia or Splenda over 1 cup of frozen blueberries, add a splash of milk or soy milk, and stir briefly. The milk freezes instantly, creating a slushy, icy treat. . . . . . .

I’d like to thankMolly Kimball, registered dietitian in New Orleans for contributing this article. I met her at the American Dietetic Associations Annual Food & Nutrition Conference & Expo. She is a Sports Dietitian and manages the nutrition program at Ochsner’s Elmwood Fitness Center.  A weekly columnist for The Times-Picayune, Molly covers the latest trends in the nutrition and the fitness industry.  She is also the nutrition expert for ABC26, with a weekly segment on Good Morning New Orleans, Get the Skinny with Molly.  Serving as a spokesperson at events targeting the New Orleans community, Molly is featured regularly as a nutrition expert, and has been interviewed for national media outlets including Vogue, The New York Times, Newsweek, Shape, Fitness, Runner’s World, Cosmopolitan, WebMD, and CNN.com.
Her column appears every Friday in Living and her nutrition video blog appears  every Tuesday on nola.com/health. She can be reached at eatingright@timespicayune.com. © 2010 NOLA.com. All rights reserved.  Here is the link to this article.