Sports Dietitian Reveals 2 Weird Snacks That Protect Heart Health and Boost Longevity
Cardiovascular disease remains the leading cause of death in the U.S., yet roughly 80 percent of cases are preventable. And while many factors contribute, diet is one of the biggest drivers of cardiovascular disease. Diets high in saturated fat, cholesterol, and added sugar can lead to plaque buildup in the arteries, restricting blood flow and significantly increasing risk of heart attacks and stroke.
The good news is that unlike risk factors like age and family history, diet is something we can actively control. Replacing processed, high-fat foods with fiber-rich options can have a major impact on heart health. Fiber plays a vital role in protecting heart health by lowering “bad” (LDL) cholesterol, helping reduce blood pressure, and easing chronic inflammation. High-fiber diets are consistently linked to lower cardiovascular disease risk and more stable blood sugar levels.
Small choices add up, including what you snack on. It’s easy to grab whatever ultra-processed food is closest in the pantry, but putting just a little more thought into dietary choices makes a difference in terms of longevity. Morgan Walker, M.S., R.D.N., L.D.N., at Lebanon Valley College, shared two of her favorite fiber-rich, heart-healthy snacks that are satisfying and easy to fit into busy days.
Chia Seed Jam Toast
You can't go wrong with this twist on a timeless classic. Microwave one cup of your favorite berries until they burst. Then, stir in a tablespoon of chia seeds, mashing the berries slightly. After about a minute, the chia seeds will thicken the mixture into a naturally sweet, jam-like spread.
Berries are rich in fiber and polyphenols, which are associated with reduced inflammation, improved blood vessel function, and lower LDL cholesterol. Chia seeds provide plant-based omega-3 fatty acids, which have been linked to anti-inflammatory effects.
"From a fiber standpoint, one slice of whole wheat toast provides about 3 to 4 grams of fiber, one cup of berries provides anywhere from 4 to 8 grams depending on the type, and one tablespoon of chia seeds adds about 5 grams, for a total of roughly 12 to 15 grams of fiber per serving," Walker adds.
That contributes to about one-third or more of daily fiber needs for men.
Edamame
"I personally love edamame because it delivers a unique combination of fiber, protein, small amounts of omega-3 fats, and key micronutrients like potassium—all of which support cardiovascular health," Walker says.
One cup of shelled edamame provides about 8 grams of fiber, along with 18 grams of protein, making it both filling and nutrient dense. Plus, it's incredibly affordable and easy to prepare. Frozen edamame can be microwaved for a quick snack, or roasted with olive oil and seasonings for a flavor boost while still supporting heart health.
Related: Dietitians Reveal 9 Everyday Foods They Recommend to Support Testosterone Levels Naturally