When you want a snack, it can be hard to think about your health or about good nutrition. We all know the ravenous hunger that strikes when we've skipped a meal — the gnawing, growling stomach that overrides rational thought and demands that we go straight to the vending machine in the office, the ice cream in the freezer, or the fast-food restaurants that seem to be on every corner.

Rita Redberg, M.D., director of women's cardiovascular services at the University of California, San Francisco Medical Center, says being prepared for these occasions can make healthy eating a snap.

"Having good stuff around helps a lot," says Dr. Redberg. "If you wait until you're really hungry — that's when people succumb to their sweet tooth. That's when you make less wise nutritional choices." Dr. Redberg, who has lent her expertise to cookbook writers, always keeps dried fruits and nuts, like cherries, apricots, raisins, almonds, and cashews, in her office.

What Makes a Snack Food Healthy for Your Heart?

Heart-healthy snacks are rich in fiber, omega-3 fatty acids, and potassium, and familiar foods like fruits, vegetables, whole grains, and low-fat dairy products fit the bill.

"It's pretty simple eating," says Dr. Redberg, who adds that inexpensive whole grains and seasonal fruits and vegetables often cost less than processed foods or dietary supplements. And the latter, she emphasizes, are no substitute for healthy eating.

"I think people get the false impression that they don't have to pay attention to what they eat but can just take a few dietary supplements," says Dr. Redberg. "I don't think that's a good approach."

Fabulous Fiber

Oats and other whole grains, beans, citrus fruit, and even strawberries contain soluble fiber, which naturally binds to cholesterol and helps sweep it out of the body. Soluble fiber also helps protect the heart by reducing "bad," LDL cholesterol levels; boosting "good," HDL cholesterol; and stabilizing blood sugar — which tames hunger pangs.

Insoluble fiber, which isn't broken down during digestion, keep us full and satisfied. Rich sources include whole grains, nuts, vegetables, and fruits.

Portable, fiber-packed snacks include low-fat popcorn, low-fat whole-grain crackers, dried wasabi peas, fresh and dried fruit, sliced vegetables and hummus, sliced apples with almond butter, and dried bean soup mixes. Fiber-rich quinoa and nuts are also high in protein, which, because it is digested slowly, helps us feel fuller longer.


Fish isn't a typical snack food, but there are other quick and easy ways to get your heart-protective omega-3 fatty acids.

Megan Mullin, a nutritionist at Canyon Ranch SpaClub in Las Vegas, recommends hard-boiled omega-3 eggs (eggs that have been enriched with omega-3s — found in most grocery stores), individual servings of albacore tuna, dates stuffed with walnut halves, trail mix with walnuts and pumpkin seeds, and ground flaxseeds sprinkled on everything from salads to oatmeal.

Nutrients Pack a Punch

Healthy snacks protect your heart in numerous ways.

Most are packed with nutrients and are low in unhealthy fat and empty calories. Flavonoids, one of the micronutrients found in fruits and vegetables, are believed to help fight atherosclerosis, or hardening of the arteries. Potassium, found in oranges, potatoes, and walnuts, among other foods, can help lower blood pressure.

Researchers are also studying whether folate, found in green leafy vegetables, and antioxidants like vitamin C and carotenoids help reduce the risk of heart disease.