In the exciting world of health and wellness, your heart deserves to be treated well every day! Whether you have been on a health kick for a while or you are just getting started on your wellness journey, having heart-healthy snacks on hand can make a world of difference. Not only do they keep you energized and satisfied, but they also help you nurture one of the most vital organs in your body.
Nature’s Garden has many heart-healthy ingredients in our products - from nuts and seeds, to probiotics, and dried fruits - we take pride in what we put into our bodies everyday. So, let’s dive into the realm of heart-healthy snacking and discover what ingredients to look for to keep your heart happy and healthy!
Why is Nutrition so Important for Heart Health?
Cardiovascular disease (CVD) is the leading cause of death in Western countries accounting for almost 30% of all deaths worldwide. Evidence from multicenter research studies shows how healthy dietary patterns and lifestyles can help prevent the development of CVD. Most often, the development of CVD is associated with excessive sodium intake, added sugars, saturated fats, and a low intake of fruits, vegetables, fish, nuts, and legumes. A poor diet combined with no exercise, stress, heavy alcohol consumption, regular smoking, and being overweight or obese are all ingredients for a bad heart recipe. However, in the world of nutrition research today - what we eat seems to be the most important indicator of heart function and longevity.
Choosing Heart-Healthy Ingredients
When selecting heart-healthy snacks, it’s essential to be mindful of the ingredients and one of the key things to remember - if you can’t pronounce the name of the ingredients or if the list goes on and on…It’s probably not worth buying or eating. When possible, choosing whole foods will give you the best bang for your buck!
- Whole Grains: Opt for snacks made from whole grains, such as oats, brown rice, quinoa, or whole wheat. Whole grains are packed with fiber, which can help reduce cholesterol levels and maintain a healthy heart.
- Healthy Fats- Omega-3’s: Not all fats are the enemy! Look for snacks containing healthy fats from sources like avocados, nuts, seeds, fatty fish, or olive oil. These unsaturated fats can help lower bad cholesterol and provide your body with essential nutrients. Observational studies have consistently found that higher consumption of fatty fish and higher plasma levels of omega-3s are associated with a lower risk of heart failure and coronary heart disease.
- Fruits & Vegetables: Colorful fruits and veggies are powerhouses of vitamins, minerals, and antioxidants. Snacking on fruits like berries, apples, and bananas or crunchy veggies such as carrots and bell peppers adds not only a burst of flavor but also vital nutrients that support heart health. Strawberries, in particular, have gained a lot of attention for being the heart-healthy berry with their high antioxidant and fiber content! A randomized controlled crossover trial found that consuming 2 and a half servings of strawberries per day for 4 weeks significantly improved insulin resistance, and cholesterol levels in obese adults with elevated LDL cholesterol.
- Limit Added Sugars and Sodium: When choosing snacks, keep an eye on the labels. Opt for products that minimize added sugars and sodium. High levels of these can lead to unhealthy weight gain and increased blood pressure, which are not friends of the heart!
- Protein: Snacks that include lean protein sources, like hummus, Greek yogurt, or nuts, can help keep you fuller for longer. Protein also supports muscle health and overall wellness, boosting your heart health.
How to Make Heart-Healthy Snacking Fun
Now that you know what to look for in your snacks, let’s explore some fun and tasty ideas!
- Nut Butter & Fruit: Combine creamy nut butter like almond or peanut butter with apple slices, fresh strawberries, or a banana for a delightful mix of flavor and heart-healthy goodness.
- Veggie Sticks with Hummus: Crunchy carrots, celery, or bell pepper strips dipped in hummus make for a satisfying and nutritious snack.
- Trail Mix: Create your own trail mix with a variety of nuts, seeds, and a handful of dark chocolate or dried fruit for an energy-packed treat. If your days get busy, we have many trail mixes to choose from that you can order ahead of time and have on hand as a pantry staple!
- Greek Yogurt Parfait: Layer Greek yogurt with fresh berries and a sprinkle of granola for a delicious and heart-friendly snack that will keep you satisfied for hours!
Maintaining a Healthy Heart: Beyond What You Eat
Remember, heart health isn’t just about what you eat but is an overall approach to your lifestyle. Be sure to incorporate regular physical activity into your routine, stay hydrated, and manage stress with practices like mindfulness or yoga. Having fun with these healthy habits can lead to a life full of vitality! So stock your pantry with healthy ingredients and you are on your way to a heart-healthy lifestyle!
Product Suggestion: Omega-3 Deluxe Mix
When we think about heart health - one product we have in particular stands out the most, our Omega-3 Deluxe Mix. With a combination of walnuts, pepitas, almonds, pecans, pistachios, and cranberries, this trail mix has simple ingredients rich in antioxidants, dietary fiber, and plant-protein and low in sodium, saturated fats, and added sugars. This combination is the perfect quick on the go snack or addition to salads, yogurt bowls, and oatmeal to provide your heart with a healthy boost for the day. So what are you waiting for? Order some of our Omega-3 Deluxe Mix today - your heart will thank you later.