The Best Late-Night Snack for Heart Health, Recommended by Dietitians

Late-night snacking may get a bad rap, but it can be an opportunity to satisfy your cravings and support your heart. Sure, some late-night snacks are high in saturated fat and added sugars. But others, like these Crispy Peanut Butter-Quinoa Balls, have a heart-healthy nutrition profile and the perfect mix of saltiness, sweetness and crunch. Nutrition experts agree. “A heart-healthy diet focuses on foods that are low in cholesterol, saturated fat, sodium and added sugars. This drool-worthy recipe checks all of those boxes while delivering a satisfying crunch!” says Jamie Baham, M.S., RDN, LD. We spoke with Baham and Michelle Routhenstein, M.S., RD, CDCES, CDNa cardiology dietitian, about what makes these quinoa balls the perfect late-night snack for heart health, plus other practical ways you can take care of your heart.

They Have Soluble Fiber for Healthy Cholesterol

Your body needs fiber to keep cholesterol in check, and these peanut butter-quinoa balls can help you reach your fiber goals. “The puffed quinoa provides soluble fiber, which can help lower LDL cholesterol by binding to it in the digestive tract,” says Routhenstein. Each ball has 2 grams of fiber, 6% of the Daily Value. Routhenstein recommends eating one to two balls for 6% to 12% of the DV of fiber to round out your day.

They’re a Good Source of Heart-Healthy Fats

Some late-night snacks can add a bunch of LDL-raising saturated fat to your day, but these quinoa balls are packed with heart-healthy fats. “Natural, unsalted peanut butter adds monounsaturated fats and plant sterols that improve cholesterol levels when they replace saturated fats in the diet,” says Routhenstein. If you tend to snack on foods high in saturated fat like ice cream or baked goods, switching to these quinoa balls may lead to a healthier heart.

They’ll Keep You Fuller Longer

A solid mix of macronutrients and fiber is the key to a snack that’ll actually keep you satisfied through the night. “The combination of fiber, protein and healthy fats [in this snack] slows digestion, supports more stable blood sugar and helps curb late-night snacking,” says Routhenstein. The protein in this snack is especially helpful for satiety since it can increase signals of fullness in the body. “This snack has four simple ingredients and provides a complete protein in the puffed quinoa containing all nine essential amino acids,” says Baham. The peanut butter helps up the protein content, too.

They Can Support Stable Blood Sugars

That solid combo of macronutrients also supports steady blood sugars. That’s right—these quinoa balls are a heart-healthy and diabetes-friendly late-night snack. “These quinoa balls are a simple, no-bake option made with whole-food ingredients that provide fiber, protein and heart-healthy fats to help keep blood sugar steady,” says Routhenstein. Having persistent high blood sugars can damage your blood vessels, increasing the risk of heart disease. So this snack does double duty when it comes to protecting your health.

They Have Minimal Added Sugars

Eating too many added sugars is linked with a higher risk of cardiovascular disease, so we love that this snack contributes minimal added sugars to your diet. It’s not entirely added-sugar-free, but compared to other sweet snacks, it’s pretty low in added sugars. Routhenstein is a fan of this too: “This snack has a naturally satisfying taste and a light crunch from the puffed quinoa, which makes it enjoyable without relying on added sugars or processed ingredients.”

Other Heart-Healthy Snacks

Ways to Take Care of Your Heart

• Eat regular meals and snacks. For overall health, including heart health, focus on eating regular meals and snacks throughout the day. “This helps maintain stable blood sugar, may help support cholesterol levels, keeps energy consistent and encourages healthier choices throughout the day,” says Routhenstein.
• Focus on fiber. Fiber supports everything from your gut microbiome to your cholesterol levels. “Nothing says heart health like a fiber-filled menu,” says Baham. “From roasted veggies to oat muffins, to berry-covered yogurt cups, the possibilities are endless!” she adds. Just be sure to up your hydration, too, so fiber can do its job well.
• Lean on lean proteins. To minimize your saturated fat intake, prioritize lean proteins like beans, tofu, chicken, low-fat dairy and fish. These give you plenty of protein to keep you satisfied without a lot of saturated fat that can raise your LDL cholesterol levels.
• Establish a regular movement routine. Physical activity can help lower your risk of heart-health issues like heart disease, stroke, type 2 diabetes and high blood pressure. So if movement isn’t already a part of your week, gradually add it in. “Start with movement by choosing activities you enjoy, like brisk walks or dancing around the house, to keep your heart strong and blood flowing,” says Routhenstein.
• Prioritize stress management. Stress doesn’t just impact your mental health; it can also play a role in your physical health. “Chronic stress can raise blood pressure and affect heart health. Simple practices like deep breathing, meditation or spending time outdoors can make a meaningful difference,” says Routhenstein.

Our Expert Take

Whether you’re craving something crunchy, sweet or salty, Crispy Peanut Butter-Quinoa Balls are sure to satisfy your taste buds. They have the unbeatable late-night combo of peanut butter and chocolate without a ton of saturated fat or added sugars. Plus, they provide fiber and a balanced combo of protein, fat and carbs to keep you full. “A mindful portion of one to two balls provides a satisfying, flavorful bite that can be added to a heart-healthy diet,” says Routhenstein. So whip up a batch and keep it in your fridge for when late-night hunger strikes.