Cut Back on Processed Foods with These 2 Heart-Healthy Snacks, According to a Cardiologist

A cardiologist advises steering clear of fried foods and sugary processed snacks to lower heart health risks.

Instead, choose nutrient-rich options like almonds, pistachios, and berries for healthier snacking.

You don’t need to stop snacking to boost your heart health, one cardiologist mentioned.

It’s well-known that ultra-processed foods like fried snacks and sugary treats are linked to a higher risk of heart disease.

A few smart swaps can help you reduce some of the biggest offenders, according to Dr. Mustali Dohadwala of Heartsafe, a private practice in Boston.

Dohadwala told Business Insider that nutritious options like berries can be a satisfying alternative. Being more aware and practicing moderation can also help you enjoy snacks without harming your health.

“It’s good to discuss the right choices, but it’s more important to understand that it takes a conscious effort for most people to do what’s best for their body,” the medical director said.

Snack on almonds or pistachios instead of fried foods

Popular snacks like french fries and potato chips are tempting because they combine fat and salt, which can trigger a dopamine hit.

However, too much salt and saturated fat can lead to health issues like high blood pressure and high cholesterol.

“To me, any form of fried food as a snack is probably not a good choice,” Dohadwala said.

Instead, choose nuts like almonds and pistachios, which offer a crunchy texture and savory flavors along with heart-healthy fats and fiber.

“Nuts are a great source of protein and good for satisfying your appetite,” he added.

Reach for fruit to satisfy your sweet tooth

Another major category of snacks that can increase heart health risks is sweets. Cookies, candy, snack cakes, and more are packed with added sugars, which can lead to cravings and long-term health problems.

Fruit can provide some sweetness along with vitamins, micronutrients, and fiber for a healthier choice, Dohadwala said.

Some of his favorite fruits for snacking include bananas, watermelon, cherries, blueberries, and strawberries.

“Berries are known for natural compounds called polyphenols that have strong antioxidant power to keep cells healthy,” he said.

There are also many lower-sugar processed snacks available at the grocery store, but Dohadwala advised being cautious about relying too much on artificial sweeteners. Moderation is key when it comes to sweets, and sometimes, a little bit of real sugar may be a healthier, more satisfying choice.

Evidence suggests artificial sweeteners may also be linked to a higher risk of heart attack.

“Ideally, you don’t want to consume sweets as a snack, but if you do, you should choose items with real sugar,” he said.

He emphasized that you don’t have to cut out all the foods you enjoy, even if they’re not nutritionally ideal, since doctors sometimes eat Doritos too.

According to Dohadwala, allowing yourself the freedom to enjoy treats in moderation is a more realistic strategy that can help you stick to healthy habits long-term.

“What I like to do is give my body and mind a break every now and then,” he said. “Taking those liberties from time to time is perfectly normal and reasonable. I tell my patients all the time: We have to take things one day at a time. Life is a marathon, not a sprint.”