These satisfying snacks prove that one nutrient doesn’t tell the whole story.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Many snacks have been labeled as “bad” because they contain nutrients like fat and cholesterol.
- Dietitians recommend three “bad” snacks that can fit into a heart-healthy eating pattern.
- Navigating the snack aisle with your heart health in mind doesn’t have to be restrictive.
When it comes to snacking for heart health, it’s easy to get caught up in food myths. Over the years, many snacks have been unfairly labeled as “bad” because they contain nutrients that have been viewed as controversial, like fat and cholesterol. As a result, people may overlook otherwise-nutritious options without taking a second look.
In reality, foods shouldn’t be judged based on one single nutrient. What matters most is a food’s overall nutrient profile, portion size and how it fits into your overall dietary pattern.
As nutrition research has evolved, we’ve learned that several snacks that were once considered off-limits may actually support heart health. From options rich in fiber and healthy fats to those packed with protein and essential minerals, these surprising snacks deserve a place in a heart-healthy eating pattern. Here are three “bad” snacks dietitians say can support heart health.
1. Eggs
Despite being a convenient, nutrient-dense snack, eggs have long been misunderstood because of concerns about cholesterol. “While outdated recommendations may still have you thinking that cholesterol is ‘bad,’ the truth is that our bodies need some cholesterol to make hormones and aid in digestion,” says Lindsey Joe, RDN, LDN.
She notes that current research suggests dietary cholesterol—the cholesterol found in foods such as egg yolks—has less of an impact on blood cholesterol levels than previously thought for most people. The good news is that for generally healthy adults, up to one egg per day can fit into a heart-healthy eating pattern.
2. Meat Sticks
“While jerky and meat sticks can be high in sodium, it doesn’t mean they’re completely off the table as a snack choice,” says Karman Meyer, RDN, LDN, RYT. She explains that they can be a convenient, satisfying option that provides high-quality protein, which may help support fullness between meals.
Depending on the product, some meat sticks are made with lean cuts of meat and can fit into a heart-healthy eating pattern when enjoyed in moderation. “When shopping, look for lean jerky made with beef or turkey, and that has 300 milligrams of sodium or less per serving,” Meyer explains.
3. Popcorn
When you think of popcorn, buttery movie-theater tubs, salty microwave bags or sugary caramel-coated varieties may come to mind. However, there is much more to popcorn than its toppings. “Popcorn is a crunchy, whole-grain snack offering fiber and plant compounds that may help with blood pressure and managing cholesterol levels,” says Meyer.,
To keep popcorn more heart-friendly, she recommends skipping heavily buttered varieties and making your own on the stovetop or in an air popper instead. “For flavor, try a sprinkle of Parmesan cheese or nutritional yeast for a ‘cheesy’ popcorn.”
For store-bought popcorn, Joe recommends opting for low- or no-sodium options: “You can also be extra intentional by checking out the Nutrition Facts label on packaged food products and looking for 5% Daily Value or lower per serving for sodium as a general guide for better choices.”
Other Snacks That Can Fit into a Heart-Healthy Eating Pattern
Heart-healthy snacking doesn’t have to stop with the foods listed above. Plenty of other snack options provide nutrients that support cardiovascular health, including fiber, healthy fats, potassium and protein. Here are a few more dietitian-approved choices to add to your rotation:
- Fruits and vegetables. Fresh, frozen or dried fruits and vegetables can make easy, heart-healthy snacks. Many provide fiber and potassium—two nutrients that support healthy blood pressure and overall heart health. Try adding berries to yogurt or dipping freshly cut veggies in hummus for satisfying snack options.
- Nuts. Nuts are rich in unsaturated fats, the type of fat linked to improved cholesterol levels and a lower risk of cardiovascular disease. Meyer notes that walnuts are especially notable because they provide plant-derived omega-3 fatty acids. “Research shows that eating walnuts may improve LDL and HDL cholesterol, and help keep arteries clear of plaque,” she explains. For a heart-healthy snack, try topping oatmeal with fresh fruit and nuts.
- Cottage cheese. If you’ve ever skipped cottage cheese because of its sodium content, it may be worth another look. According to Meyer, “Dairy foods, including cottage cheese, are rich in calcium and potassium, which are essential for regulating blood pressure.” To keep sodium in check, she recommends choosing lower-sodium varieties and pairing cottage cheese with fruit such as peaches or pineapple for extra fiber and potassium.
- Dried chickpeas. Roasted or dried chickpeas offer a crunchy snack option that provides both fiber and plant-based protein. Pair them with fruit or enjoy them on their own for a satisfying snack that supports fullness between meals.
Our Expert Take
Navigating the snack aisle with your heart health in mind doesn’t have to be restrictive. Many foods that have historically been labeled as “bad” can still fit into an overall heart-healthy eating pattern. When chosen thoughtfully and eaten in moderation, snacks that contain nutrients once viewed as off-limits—including fat, cholesterol and sodium—may still have a place on your plate throughout the week. Rather than focusing on one number on the Nutrition Facts label, consider the bigger picture: a food’s overall nutrient profile, portion size and how it fits into your routine. After all, eating for heart health should be both nourishing and enjoyable.
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