Sweet, salty and low in sodium

Sweet snacks and refined carbohydrates can have a negative effect on cardiovascular health if people consume them in excess, but that doesn’t mean people can’t enjoy sweet foods.

Fresh or dried fruits, complex carbohydratesand sweet spices like cinnamon can all help make a heart-healthy snack. Here are some ideas.

Apple Peanut Butter

This snack is sweet and easy to prepare. Peanuts contain a combination of fatty acids that may be beneficial for cardiovascular health.

Peanuts also contain plant sterols, which scientists believe may play a role in lowering levels of low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol, as part of A balanced diet. High LDL cholesterol level has links to cardiovascular disease (CVD).

The apples are also a source plant sterols, as well as:

• vitamin C
• potassiumwhich helps regulate blood pressure
• antioxidants

Apples are one of the most widely available fruits in the world. However, a person can pair many other fruits with Peanut Butterif they prefer.

To make this snack:

1. Choose a peanut butter with No added sugar or oils, if possible.
2. Cut an apple into bite-sized pieces or slices. If a person plans to eat the snack later, they can dip the slices. lemon juice to prevent them from browning.
3. Spread peanut butter on each slice or between slices to create a sandwich.

If a person wishes, they can sprinkle cinnamon on top.

Chia Seed Pudding

Chia Seeds are a versatile ingredient that can work in savory or sweet dishes. They contain protein, fiber and omega-3 fatty acids.

According to a 2020 review Previous research suggests omega-3s may slow plaque buildup which can block the arteries in people with atherosclerosis. There is also evidence that omega-3s can help reduce triglyceride and LDL cholesterol levels in people with existing cardiovascular disease.

Chia seed pudding is an easy way to turn this ingredient into a sweet snack or dessert. To try it:

1. Choose a milk in which to soak the chia seeds. It could be cow’s milk, almond milkor another vegetable milk.
2. Measure out 1/2 cup of milk and place it in an airtight container.
3. Add 2 tablespoons (tbsp) of chia seeds to the milk and stir well.
4. Let the seeds sit, then stir again for several minutes, making sure there are no lumps.
5. Place in the refrigerator for at least 2 hours or overnight.

This makes one serving of pudding. People can scale the recipe up or down and customize it with the flavors they enjoy, such as:

• Honey
• vanilla extract
• fruit
• cocoa powder
• chopped nuts

Greek yogurt with fruit

Some evidence links moderate consumption of certain dairy products to a lower risk of cardiovascular disease.

A 2018 study found that adults affected high blood pressure who ate two or more servings of yogurt per week were less likely to develop cardiovascular disease than those who ate yogurt less than once a month. This was combined with an overall heart-healthy diet.

Preparing tasty yogurt is quick and easy. Here are some topping ideas:

• raspberries and unsweetened cocoa powder
• apple and blackberries
• banana, chopped nutand darling

Here are some tasty and heart-healthy snack ideas.

Vegetables and dip

Vegetables are an important part of a balanced diet, but according to the Centers for Disease Control and Prevention (CDC), only about 1 in 10 adults eat enough vegetables in their diet every day.

This snack can help a person increase their intake. It’s easy to tailor it to individual tastes because there are so many vegetable and dip combinations to try.

People can use raw vegetables cut into sticks. Alternatively, if a person doesn’t like raw vegetables, they can try roasted versions. Here are some possible combinations:

• pepper guacamole
• Hummus with carrot sticks or celery
• salsa with roasted sweet potato
• roasted zucchini tapenade

When choosing a store-bought dip, look for products that don’t contain high amounts of sodium or added sugar.

Many crunchy snacks, like chips, are high in salt. Over a prolonged period, a diet too rich in salt can increase the risk of cardiovascular disease. For adults, the Dietary Guidelines for Americans recommend a sodium intake of less than 2,300 milligrams (mg) or 1 teaspoon per day.

People can look for low-sodium versions of their favorite snacks or try alternatives at home, like the ones below.

Crispy chickpeas

Chickpeas are rich in fiberpotassium, B vitamins, iron, magnesiumAnd selenium. They also only contain 24 mg sodium per 100 grams (g). Once roasted, they become crunchy, which can make them a good substitute for some high-sodium snacks.

To make roasted chickpeas:

1. Preheat the oven to 425°F (218°C) and line a baking sheet with nonstick parchment paper.
2. Drain a can of unsalted chickpeas and pat them dry with a paper towel.
3. Toss the chickpeas in a bowl with 1 tablespoon of healthy oil, such as olive Or lawyer oil.
4. Arrange the chickpeas on the baking sheet in a single layer, making sure there is space between them. Roast in the oven for 20 to 30 minutes or until golden brown.
5. While the chickpeas are cooking, grab another bowl and prepare some seasoning. It can be as simple or complex as anyone wants: they can use a small amount of salt and pepper, use a pre-made spice blend, or create their own blend.
6. When the chickpeas are cooked, remove them from the oven and let them cool until they are not too hot to the touch. Coat them with seasoning.

If you are using a pre-made spice blend, check the sodium content before purchasing.

Pop corn

Fresh or dried but is a nutritious whole grain and source of complex carbohydrates. It is also very low in sodium, with only 15 mg of sodium per 100 g raw corn. It means that Pop corn can be a low sodium snack for people who need to watch their salt intake.

There are low sodium popcorn brands on the market. People can also make their own. The following recipe makes a large bowl of popcorn and requires a 3 liter (qt) pot with a heavy bottom and a lid. To try it:

1. Measure out 1/3 cup corn kernels.
2. Heat 3 tablespoons of coconut or olive oil in a 3-quart (2.8 liter) heavy-bottomed saucepan.
3. Place three or four grains in the oil and wait until they begin to pop. Then add the rest of the grains.
4. Cover the pan and remove from the heat, then count 30 seconds. Return the pan to the heat.
5. When the kernels pop, gently shake the pan to make sure all the kernels come into contact with the heat. Hold the lid ajar to allow steam to escape, if possible.
6. When the popping slows and there are several seconds between pops, pour the popcorn into a large bowl.

Here are some seasoning ideas:

• Italian herbs and garlic powder
• lime, chili and coriander
• lemon zest and black pepper
• chives and nutritional yeastfor a cheese flavor

Heart-healthy snacks can include many fruits, vegetables, nuts, seeds and legumes to create different flavors and textures. Veggies and Dip, Chia Pudding, and Crispy Chickpeas are just a few ideas that are easy to prepare and provide nutrients that can support cardiovascular health.

People with specific dietary needs or health concerns should speak to a doctor or registered dietitian for personalized advice.