Snacking doesn’t have to sabotage your heart health—especially after 40. Cardiologists say choosing the right low-fat, nutrient-packed snacks can help support circulation, lower blood pressure, and reduce cholesterol. From crunchy fruits to satisfying seeds, the best snacks aren’t just tasty—they’re a smart investment in your cardiovascular well-being.
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1. Pumpkin seeds
Pumpkins are healthy for so many reasons thanks to all the incredible nutrients they offer—and as it turns out, their seeds are great for you as well, especially when it comes to heart health!
"Pumpkins are a good source of magnesium, which helps to relax blood vessels and reduce blood pressure," Joanna Wen, certified health coach and founder of Spices & Greens, explains. In addition to magnesium, these seeds also offer high amounts of iron and zinc, which she tells are "essential for maintaining a healthy heart." You can buy pumpkin seeds at the store or, even better, use the whole fruit by cooking up some pumpkin and roasting the seeds with some salt.
2. Dark chocolate
Dark chocolate is more than just a sweet treat; luckily, it also has its fair share of health benefits, especially when it comes to your heart! "Dark chocolate is rich in flavonoids, which have been shown to lower blood pressure and improve blood flow," Wen explains. Of course, you shouldn't overdo it on chocolate, but a bit of dark chocolate every now and then can help give your heart health a boost and please your sweet tooth. However, Wen says you should "choose dark chocolate with at least 70% cocoa for the most health benefits." Got it!
3. Apples
One of the best nutrients to keep mind when it comes to heart health is fiber, and luckily, Wen says snacking on a crisp apple is a fantastic way to get more of it in your diet. "Apples are a great source of fiber, which can help lower cholesterol levels and reduce the risk of heart disease," she explains. But the heart-healthy benefits don't stop there; Wen points out that this crunchy fruit is also packed with antioxidants, which can protect your body from cellular damage and reduce the risk of certain diseases, including cardiovascular disease. For a little extra benefit and flavor, try pairing apples with nut butters for a satisfying combo of fiber, antioxidants, and healthy fats that keep your heart—and taste buds—happy.
4. Popcorn
If you’re more of a savory snack person, you may be inclined to reach for salty, processed snacks like potato chips–but it probably goes without saying that these foods should be avoided as much as possible for your health. Luckily, popcorn is one alternative that can actually help keep your heart in good shape. “This snack is whole grain and high in fiber, linked with lowering your risk of heart disease,” Dr. Joshua Loh, a Senior Consultant Interventional Cardiologist and Medical Director at Capital Heart Centre, tells us. However, remember that adding the wrong toppings can negate the health benefits. He reminds us that keeping butter and salt to a minimum is essential.
