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20+ Easy and Delicious Heart-Healthy Snacks

By May 28, 2019 April 17th, 2024

heart-healthy snacks

When it comes to maintaining a healthy heart, there are few factors more important than what you eat. The good news is that adjusting your diet for prime heart health doesn’t require a huge overhaul. Many of the ingredients that keep a hearty happy are easily accessible, and can seamlessly (and deliciously) be incorporated into your snacking rotation.

heart-healthy snack options

Plus, few things matter more to overall health than heart health.

According to the Centers for Disease Control and Prevention, “heart disease is the leading cause of death for both men and women, and “about 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.”

So taking action, including changing your snacking habits, to keep your heart healthy is always a good idea.

Heart-Healthy Snacks 101

Eating a heart-conscious diet involves getting plenty of nutrients from fruits and vegetables, keeping fat consumption in check, and filling up on fiber.

Eat lots of produce.

Why is this important? According to the health experts at Mayo Clinic fruits and vegetables…

  • May contain good-for-you substances that help prevent cardiovascular disease
  • Have generous amounts of vitamins and minerals
  • Serve as low-calorie substitutes for calorie-dense foods


choose heart-healthy snacks

Be picky about fats.

Heart-healthy diets need not completely eschew all fats. recommends simply:

  • Avoiding trans fats
  • Limiting saturated fats
  • Choosing, when possible, monounsaturated fat, polyunsaturated fats, and omega-3 fatty acids

Get plenty of soluble fiber.

Fiber keeps you full, and it may also help control your cholesterol and blood sugar levels.

watch salt consumption in heart-healthy snacks

Consume less than 2,300 milligrams of sodium a day.

Sodium can increase water retention and trigger high blood pressure, a risk factor for cardiovascular conditions.

Quick tip! Look for the American Heart Association’s heart check (a red heart with a white check mark) if you have any doubts about what might be heart healthy.

Grab-and-Go Heart-Healthy Snacks

These pre-packaged heart-healthy snacks makes eating with the heart in mind more accessible for those who don’t have time to prepare many meals at home.

1. Simply 7 Quinoa Sea Salt Chips

Robust, nutty quinoa takes center stage in these lightly salted chips. Simply 7 grinds wholesome raw quinoa into flour to make the key ingredient in these unforgettable crispy squares.

  • Why it promotes heart health:
    • 0 grams of trans fat
    • 4% of the recommended daily value of fiber
    • Only 0.5 grams of saturated fat

2. Lesser Evil Himalayan Pink Popcorn

Packaged popcorn made from organic non-GMO (genetically modified organism) corn tastes delicious without the added salt and fat that can quickly become heart-healthy pitfalls.

  • Why it promotes heart health:
    • 18% of the recommended daily value of fiber
    • 0 grams of trans fat
    • Only 170 mg of sodium

3. Off the Eaten Path Veggie Crisps

Nutrient-dense rice, peas, and black beans make the base of delicious crisps that won’t spoil your best heart-healthy eating intentions. Top the crisps with fresh pico-de-gallo for a burst of flavor without fat.

  • Why it promotes heart health:
    • 0 grams of saturated fats
    • 0 grams of trans fat
    • 10% of the recommended daily value of fiber

4. Detour Banana Nut Smart Bar Protein Bar

Lean protein and fiber-filled whole grains create a combination that sets you up for heart-healthy dieting success. Grab this bar any time you feel tempted by fatty, unhealthy snacks between meals. (Who needs donuts and cake when this sweet protein bar exists?)

  • Why it promotes heart health:
    • 12% of the recommended daily value of fiber
    • Only 1 gram of saturated fat

5. Rowdy Bar Sunflower Butter N Berries Energy Bar

Lean protein, satisfying healthy fats, and sweet natural berries make this bar a perfect part of your healthy snacking game plan. Think of it as a grown-up version of peanut butter and jelly.

  • Why it promotes heart health:
    • Egg whites for 10 grams of protein
    • 12% of the recommended daily value of fiber

6. OneBar Cherry Fruit Bar

Heart-healthy snackers know they can always go for fruit when hunger strikes. This bar includes fruit and almost nothing else. Packed with pears, apples, cherries, and even baobab, this bar packs a basket full of nourishing fruit into a convenient bar.

  • Why it promotes heart health:
    • 12% of the recommended daily value of fiber
    • 0 grams of fat, including saturated and trans
    • Only 20 mg of sodium

7. Bearclaw Kitchen Honey Run Granola

Nuts, seeds, rolled oats, and a kiss of brown butter make this fiber-forward granola something you’ll crave more than any salty packaged snack. These rich ingredients will give you fuel for a workout or adventure your heart will love you for.  

  • Why it promotes heart health:
    • Heart-healthy and filling whole grains

8. TransOcean Seafood Snackers

Heart-checked by the American Heart Association, these umami snacks have the healthy fats and lean protein your body needs for overall cardiovascular wellbeing.

  • Why it promotes heart health:
    • Omega-3 fats
    • 6 grams of protein

9. Biena Sour Cream & Onion Chickpea Snacks

Enjoy crispy roasted chickpeas dusted with cravable sour cream and onion flavor, flavor you used to find only in fatty chips and dips. This better-for-you snack means you can have your flavor and eat it, too.

  • Why it promotes heart health:
    • 18% of the recommended daily value of fiber
    • Only 0.5 grams of saturated fat
    • 5 grams of protein

10. Alpen Muesli Cereal – No Sugar Added

Muesli has all the goodness of granola and cereal, and you can snack on it in tons of different ways: piled with fruit, doused in milk, sprinkled over yogurt, and more.

  • Why it promotes heart health:
    • 18% of the recommended daily value of fiber
    • Just 0.4 grams of saturated fat

Heart-Healthy Snack Recipes

Whip up a healthy snack recipe your heart will thank you for. These recipes feature healthy ingredients, simple techniques, and flavors you’ll want to return to again and again.

heart-healthy snacks walnuts

12. Sweet and Spicy Walnuts

Walnuts contain tons of good fats that feature in a heart-healthy diet. Add some bold flavors and you’ve got a snack for your permanent repertoire.

  • Why it promotes heart health:
    • 14 grams of healthy polyunsaturated fat
    • 5 grams of protein

13. Avocado and Banana Overnight Oats

Hearty oats and smooth avocado make a satisfying breakfast or snack that fits well in anyone’s heart-healthy eating plan. Stay full, resist temptation, and feel good.

  • Why it promotes heart health:
    • 11 grams of healthy monounsaturated fat
    • 3 grams of healthy polyunsaturated fat

heart-healthy snacks snappeas

14. Roasted Sugar Snap Peas from With Food and Love

Transform sugar snap peas into a flavor-filled snack by roasting them and tossing them with some mint. Cook a big batch on Monday so you have heart-healthy snacks on hand for an entire week.

  • Why it promotes heart health:
    • Only 3 grams of fat

15. Spicy Tuna Seaweed Bites from Kale Me Maybe

All the flavor of your favorite sushi roll in an easy-to-make snack that fits into a heart-conscious lifestyle.

  • Why it promotes heart health:
    • Heart-healthy fats
    • 12 grams of protein

heart-healthy bars

16. Spelt and Oat Fig Bars

Spelt flour, oatmeal, applesauce, and other wholesome ingredients work together to make a snack bar that tastes like childhood breakfast and will warm (and nourish) your heart.

  • Why it promotes heart health:
    • Only about 2 grams of saturated fat
    • Heart-healthy whole grain flour

17. Black Bean Dip from the Lemon Bowl

Naturally high in fiber and low in fat, beans make perfect foundation foods for a variety of heart-healthy snacks that boast big flavor without packing on tons of fat. Eat this dip with fresh veggies to keep the heart-healthy factor strong.

  • Why it promotes heart health:
    • Less than 1 gram of fat
    • 12% of the recommended daily value of fiber

18. Berry Beet Bowl from To Her Core

Boost the heart-healthy factor of a bowl of fresh berries by adding beets, spinach, and zucchini to the mix.

  • Why it promotes heart health:
    • Nutrient-dense fresh produce
    • Low sodium

19. Lemon Herb Socca from Cotter Crunch

Socca is kind of like a crepe, pancake, or pita bread, but it’s made with fiber-dense chickpea flour instead of wheat flour. Top socca with plant-based ingredients to make a healthy snack that could easily stand in for greasy pizza

  • Why it promotes heart health:
    • 12% of the recommended daily value of fiber
    • 14 grams of lean protein

heart-healthy mousse

20. Avocado Lime Mousse

By adding agave nectar to some of the core ingredients you need for guacamole (avocado and lime), you can make a smooth, creamy dessert that could keep you from eating fat-dense ice cream.

  • Why it promotes heart health:
    • 10 grams of heart-healthy monounsaturated fat
    • 2 grams of heart-healthy polyunsaturated fat

21. Garlic Sauteed Mushrooms with Lemon from Lemons and Olives

Mushrooms bring plenty of meaty satisfaction to the table, but they’re low in fat. Plane old mushrooms become notable snacks with you saute them with garlic, olive oil, lemon, and fresh herbs.

  • Why it promotes heart health:
    • Low in sodium
    • Low in saturated fat
    • Heart-healthy monounsaturated fat

22. Sicilian Caponata from OliveTomato

Any heart-conscious eater should be familiar with the tenets of the Mediterranean Diet, which align perfectly with heart-healthy eating advice.

The Mediterranean Diet calls for eating plant-based foods, enjoying healthy fats, and using flavorful herbs instead of overloading on salt. Sicilian caponata—made from herbs, eggplant, tomatoes, olives, and red wine vinegar—follows all these rules.

  • Why it promotes heart health:
    • High in healthy unsaturated fats
    • Low in sodium
    • Rich in fresh vegetables

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