Five Tasty Snacks Your Heart Will Love - Bronson Healthcare

Published on August 30, 2016

Five Tasty Snacks Your Heart Will Love

Image of fruits and vegetables.

It is pretty common to feel a rumble in your tummy between meals. Unfortunately, it can be easy to make unhealthy snack choices during these episodes when you want a quick hunger fix.

Thankfully, snacking can easily be part of a heart healthy diet as long as you make smart choices. In fact, healthy snacking can help prevent binge eating later in the day. It’s important to remember that foods you eat directly impact your cardiovascular health.

“Choosing the right snacks can help give you energy, increase your metabolism and improve your overall heart health,” shares registered dietitian Corrine Bieber-Peak. “This can be accomplished by eating foods that are high in protein, fiber and heart healthy fats. These components work for your body— not against it.”

People often associate healthy foods with tasteless foods, but that doesn’t have to be the case! Here are five snacks recommended by Corrine that are both heart healthy and delicious:

Easy Hummus

“Hummus is one of my favorite snacks. It is low in fat, and high in protein and fiber. I prefer mine with lots of garlic or roasted red peppers.”

Servings: 8

Ingredients

      • 30 oz. can of low sodium or no salt added garbanzo beans
      • 1/2 cup lemon juice
      • 1 tablespoon extra-virgin olive oil
      • 2 teaspoon minced garlic from jar
      • 1/2 teaspoon dried parsley
      • 1/4 teaspoon paprika

Directions

    1. Drain and rinse garbanzo beans.
    2. Place all ingredients in a blender or food processor and blend until smooth.
    3. Serve with sliced cucumbers, carrots or peppers.

Nutrition Facts Per Serving (1/2 cup)

      • Calories: 126
      • Total fat: 2.5 g
      • Saturated fat: 0 g
      • Sodium: 25 mg
      • Carbohydrates: 20 g
      • Fiber: 4 g
      • Protein: 6 g

Recipe courtesy of the American Heart Association.

Download the recipe card.

Cocoa Dusted Almonds

“Almonds are an excellent source of protein and heart healthy fats. They are also convenient because they are easy to grab and go.”

Servings: 8

Ingredients

      • 2 cups whole, raw, unsalted almonds
      • 2 tablespoons cocoa powder
      • 1 teaspoon honey
      • 1/2 teaspoon vanilla extract
      • 1/4 teaspoon ground cinnamon

Directions

    1. Sift together cocoa powder and cinnamon in a medium bowl. Set aside.
    2. Measure the almonds in a medium bowl. Set aside.
    3. Use microwave to liquefy honey and add vanilla.
    4. Pour honey mixture over almonds and stir quickly.
    5. Quickly combine cocoa powder and cinnamon mixture with the honey coated almonds. Toss well.
    6. Store in airtight container or jar.

Nutrition Facts Per Serving (1/4 cup)

      • Calories: 212
      • Total fat: 17 g
      • Saturated fat: 1.5 g
      • Sodium: 0 mg
      • Carbohydrates: 10 g
      • Fiber: 5 g
      • Protein: 7 g
      • Sugar: 4 g

Download the recipe card.

Black Bean Salsa

“Black beans are filling and full of fiber. This recipe is a low sodium, high protein alternative to traditional salsa.”

Servings: 6

Ingredients

      • 15.5 oz. can of no salt added black beans
      • 1 medium bell pepper, diced
      • 1 small tomato, diced
      • 1 juice of lime
      • 3/4 cup frozen corn, thawed
      • 1/2 cup red onion, diced
      • 2 tablespoons cilantro, chopped
      • 2 tablespoons cider vinegar
      • 3 tablespoon extra-virgin olive oil
      • 1 teaspoon minced garlic from jar

Directions

    1. Toss all together and chill for at least one hour.
    2. Serve with low sodium or unsalted tortilla chips.

Nutrition Facts Per Serving (2/3 cup)

      • Calories: 142
      • Total fat: 2.5 g
      • Saturated fat: 0.5 g
      • Sodium: 11 mg
      • Carbohydrates: 26 g
      • Fiber: 5 g
      • Protein: 6 g

Recipe courtesy of the American Heart Association.

Download the recipe card.

No-Bake Energy Bites

“These energy bites are easy to make and pack a lot of nutrition in a small, portable snack. I like to make them in bulk and store them in the freezer.”

Servings: 24

Ingredients

      • 1 cup rolled oats
      • 1/2 cup mini semi-sweet chocolate chips
      • 1/2 cup ground flax seed
      • 1/2 cup natural, crunchy peanut butter
      • 1/3 cup honey
      • 1 teaspoon vanilla extract

Directions

    1. Combine all ingredients together in a bowl.
    2. Form into balls using your hands and arrange on baking sheet.
    3. Freeze until set (about 1 hour).

Nutrition Facts Per Serving (1 bite)

      • Calories: 94
      • Total fat: 5 g
      • Saturated fat: 1 g
      • Sodium: 28 mg
      • Carbohydrates: 11 g
      • Fiber: 2 g
      • Protein: 2.5 g
      • Sugar: 6 g

Download the recipe card.

Almond Strawberry Chia Seed Pudding

“Chia seeds are rising in popularity and are high in fiber and omega-3 which can raise your good cholesterol and lower your bad cholesterol.”

Servings: 4

Ingredients

      • 16 ounce package of fresh strawberries, hulled
      • 2 cups almond milk
      • 1/2 cup chia seeds
      • 1/4 cup honey
      • 1 teaspoon vanilla extract

Directions

    1. Puree almond milk and strawberries in blender until smooth. Pour into a bowl.
    2. Stir chia seeds, honey and vanilla extract into the strawberry puree.
    3. Cover bowl with plastic wrap and refrigerate until set (about 4 hours).

Nutrition Facts Per Serving (1 cup)

      • Calories: 209
      • Total fat: 6 g
      • Saturated fat: 0.5 g
      • Sodium: 85 mg
      • Carbohydrates: 37 g
      • Fiber: 9 g
      • Protein: 4 g
      • Sugar: 27 g

Download the recipe card.

On a tight budget?

With a few simple steps, your family can eat healthy meals and snacks – even on a budget. Use some of our tips and tricks when you shop to balance your plate with nutrient packed foods.

Ready to get serious about your snacking?

If you would like to learn more about other healthy snack options, visit the American Heart Association (AHA) at heart.org. AHA also offers an interactive tool to help you build your grocery list to include certified heart healthy foods.

For a nutrition program designed just for you, meet with a Bronson registered dietitian. Our dietitians will be able to help you separate healthy meals from fad diets and facts from fiction. Your primary care provider is also a good resource and can provide additional educational material for eating healthy.

Are you at risk for heart disease?

You may be at a higher risk than you think. Find out your level of risk for heart disease by completing our free risk assessment.


The Bronson Heart & Vascular team is committed to heart and vascular disease prevention, and sharing easy steps you can take to live a healthier life. Looking for a Bronson doctor to help you? For a complete list of providers at Bronson, visit bronsonhealth.com/find-a-doctor or call Bronson HealthAnswers at (269) 341-7723.

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