Throughout your day, you are bound to feel your stomach rumble, asking for a little snack in between your main meals. It’s normal to get hungry while you power through your day.
If you want to get the most out of your snacking, pick foods that will provide energy to help you get through the day. Snacking on foods that are high in added sugar might give you a burst of energy, but that energy is followed by a crash. Your body needs a snack with plenty of vital nutrients like vitamins and minerals.
If you enjoy having a few snacks throughout your day, you are going to want to emphasize healthy food. Luckily, we put together a list of heart-healthy snack foods that will satisfy your cravings all day long.
1. Chia Seeds, Greek Yogurt, and Berries
Sure, you had breakfast before heading off to work, but we all know that feeling of not having eaten enough. Being hungry in the morning calls for something light. Yogurt with fruit is a great way to fulfill your hunger while keeping it fresh, so you’ll still enjoy your lunch.
By adding chia seeds to your yogurt, you consume more omega-3 fatty acids, which have been shown to benefit cardiovascular health by lowering LDL cholesterol levels, promoting lower blood pressure, and decreasing inflammation. In addition to the cardiovascular benefits, these heart-healthy foods also contain plenty of antioxidants.
You can put together your perfect yogurt combo at home before heading off to work and store it in the break room until you're ready (or eat it immediately—no shame in that). Add your favorite Greek yogurt for a great source of protein, and blueberries, strawberries, blackberries, and raspberries for a splash of color. You can even add spices like cinnamon and nutmeg or some coconut flakes to top it all off!
2. TropiKale Green Smoothie
A nutritious smoothie is another snack you can prepare at home before work that’s perfect for the morning. If you find choosing ingredients and blending up a smoothie in the morning a little overwhelming, we’ve got you covered. Thistle’s TropiKale Green Smoothie recipe is heart-healthy, delicious, and not too difficult to make!
For this recipe, you’re going to need:
- Frozen pineapple, mango, kale, and spinach
- Hemp seeds, spirulina, and wheatgrass
- Apple juice, orange juice, and water
- Chia seeds
Along with chia seeds, hearty greens like kale and spinach are considered superfoods. Kale is rich in heart-healthy flavonoids that are packed with anti-inflammatory and anti-carcinogenic properties. Spinach is packed with protein, fiber, and vitamin A, so incorporating both into your smoothies is doing good things for your health.
3. Apple With Nut Butter
Your favorite apple variety provides your body with polyphenol compounds that are associated with benefiting heart health. Adding your favorite nut butter makes the snack a powerhouse.
Whether you choose peanut butter, almond butter, or cashew butter, your heart will thank you. Consuming nuts may help to reduce your risk of heart disease by up to 30%. Because it’s so easy to incorporate into a variety of recipes (or just snack on right out of the container), nut butter is a perfect way to get your daily intake of protein and fiber.
This classic combination is fulfilling in its simplicity, making it an ideal snack to help get you through the day. No one is going to think twice if you eat more than one apple a day!
4. Hummus and Whole-Grain Crackers
Another easy snack to store in the break room is hummus with your favorite whole-grain crackers. You can get a variety of flavors of hummus, so be sure to try out a few and find your favorites.
One study found that snacking on hummus in the afternoons had improved diet quality and assisted in glycemic control. Hummus includes healthy fat from olive oil and protein and fiber from chickpeas.
Whole-grain crackers are our choice for a hummus vehicle because of the benefits of consuming whole grains. Whole-grain foods can help reduce cholesterol and blood pressure, which positively impact your overall health.
If you prefer, try swapping out crackers for snap peas, baby carrots, cherry tomatoes, or even cucumber slices for a satisfying grain-free crunch.
5. Popcorn
A simple and quick snack that you might not think of is popcorn! Popcorn is a whole grain that’s high in fiber, so it makes for a healthy and filling snack.
Of course, you don’t want to oversaturate your popcorn with melted butter and salt, but lightly salted popcorn with some parmesan cheese sprinkled on top makes for a great pick-me-up.
You can find a variety of bagged popcorn at the grocery store, but if you want to enjoy popcorn with the least amount of additives, make it yourself and bag it up!
6. Mixed Nuts
One simple way to consume heart-healthy snacks throughout your day is by keeping mixed nuts on you at all times. Having some sort of healthy homemade trail mix at work can boost your energy when you are feeling low. Nuts are packed with protein and take very little effort to prepare. You can stock up on your favorite nuts and create your own trail mix or find a premade trail mix that you like.
Some of our favorite nuts to include are cashews, almonds, and pecans, but you can also add pumpkin seeds and sunflower seeds too.
7. Homemade Protein Balls
A sweet way to give yourself a boost is with homemade protein balls. You can find a variety of protein energy balls online, but one of our favorites is No Bake Energy Bites. This recipe is fairly simple and will last you many cravings! You will need:
- Oats, flaxseed, and chia seeds
- Shredded coconut and plant-based chocolate chips
- Peanut butter, honey, and vanilla extract
You will combine all the ingredients and let the mixture chill in the fridge for a few hours. Then you will roll the mixture into balls and enjoy.
8. Edamame
Edamame is a heart-healthy snack you can prepare in a variety of ways, most of which don’t take too long. Edamame contains fiber and polyunsaturated fats that support heart health, and it has been linked to lowering cholesterol.
Here are a few ways that we would recommend snacking on edamame:
- Sprinkled with salt and vinegar
- Covered in oil and parmesan
- With chili-garlic sauce and lime
9. Sweet Potato Fries
Sweet potatoes are a gem of a vegetable. They always surprise you with just how delicious they are and how versatile they can be. While you can prepare sweet potatoes in many ways, sweet potato fries are quite the treat as a snack. Sweet potatoes are a great source of dietary fiber, which helps improve your cardiovascular health and lowers your risk of heart disease.
You can easily heat sweet potato fries and serve them with your favorite sriracha mayo dipping sauce. If you work from home, place them in the oven to crisp up for an extra treat!
10. Dark Chocolate, Thankfully
We left this one for last because it’s quite a gift. You know those midday cravings you get for sweets, usually after lunch? You don’t have to feel bad about wanting to indulge! Keep a small stash of dark chocolate at your desk or in your bag so that when the cravings come, you have something ready to go.
Dark chocolate specifically is good for your heart health because it contains flavonoids, called flavonols, that are associated with a lower risk of heart disease. When consumed in moderation, this can positively impact your health. Just make sure you are consuming chocolate that’s actually good for you! Milk chocolate and white chocolate won’t give you the same benefits as dark chocolate.
Snacking With Thistle
If you are interested in finding foods that promote heart health and actively work to lower your risk of heart disease, consider signing up with Thistle to gain access to plant-based dishes that have your health in mind. You are likely to come across a few new favorites in our array of dishes, and you also have access to our Juices and Small Sides.
Being healthy doesn’t mean avoiding snacking. It’s inevitable, and snacking is actually important to maintaining energy throughout the day. It’s all about finding the best foods for you!
Sources:
Chia Seeds | The Nutrition Source | Harvard Chan School Of Public Health
Kale Vs. Spinach: Which Is Heart-Healthier? | Cleveland Clinic
Fruit Of The Month: Apples | The Nutrition Source | Harvard Chan School Of Public Health
Are Whole Grains Good For You? | Heart Foundation
Meta-Analysis Of The Effects Of Soy Protein Intake On Serum Lipids | NCBI
