When you hear the word snack, you probably think of chips, candy, or something “junky”. While many packaged snacks don’t support heart health, there are plenty of nutrient-dense options that can actually help lower cholesterol, support healthy blood pressure, and reduce overall heart disease risk.
If you’re looking to take your heart health beyond snacks, you may also enjoy my post on 26 Heart-Healthy Diet and Lifestyle Tips, which covers nutrition, movement, sleep, and other everyday habits that support long-term heart health.
In this post, you’ll find 25+ heart healthy snacks under 175 calories, with options to satisfy salty, crunchy, nutty, and sweet cravings without sacrificing flavor or nutrition.
Guidelines for Choosing Heart Healthy Snacks
Not all snacks are created equal. When choosing snacks that support heart health, look for options that include one or more of the following:
1. High in fiber
Fiber, especially soluble fiber, can help lower LDL (“bad”) cholesterol and support digestive health. Research also suggests that a healthy gut microbiome plays a role in cardiovascular health.
2. Low in added sugar
Diets high in added sugar have been linked to a higher risk of cardiovascular disease. Added sugars provide calories with little nutritional value and can negatively impact both heart and metabolic health.
3. Rich in potassium, calcium, and magnesium
These key minerals, emphasized in the DASH (Dietary Approaches to Stop Hypertension) diet, have been shown to help lower blood pressure.
4. Packed with antioxidants
Antioxidants, found in fruits, vegetables, whole grains, nuts, and seeds, help protect blood vessels and reduce oxidative stress and inflammation.
5. Free of trans fats
Trans fats raise LDL cholesterol and lower HDL (“good”) cholesterol. While they’ve largely been removed from the food supply, avoid products containing partially hydrogenated oils.
6. Lower in saturated fat
Saturated fat can raise LDL cholesterol in some people. Instead, prioritize heart healthy fats, including: Monounsaturated fats (olive oil, nuts, avocado) and Polyunsaturated fats (nuts, seeds, flaxseeds)
7. Moderate in sodium
Excess sodium can raise blood pressure. When possible, aim for snacks with less than 200 mg of sodium per serving.
8. Include plant-based protein (such as soy or beans)
Some studies suggest that soy protein and other plant proteins may help reduce heart disease risk when they replace foods high in saturated fat.
9. Calorie controlled (if trying to watch your weight!)
Excess body weight increases heart disease risk. If weight management is a goal, I often recommend keeping snacks under 200 calories while still prioritizing fiber, protein, and healthy fats for satisfaction.
All Natural Heart Healthy Snacks
Fruits are packed with vitamins, minerals, fiber, and antioxidants that support heart health.
Nutrition facts (per serving): ~80 calories, 20 g carbohydrates, 3 g fiber, negligible fat and sodium
(A serving = 1 medium piece of fruit or 1 cup fruit)
11. Vegetables
Vegetables offer many of the same benefits as fruit, with even fewer calories and carbohydrates.
Nutrition highlight: Low in calories, high in fiber, potassium, and antioxidants
12. Medium Apple + 2 tsp Peanut Butter or Almond Butter
The soluble fiber in apples paired with heart healthy fats from nut butter may help lower cholesterol and improve satiety.
Nutrition facts: ~150 calories, 6 g fat, 3 g fiber, 18 g carbohydrates, 0–50 mg sodium
13. 15 Almonds + 8 Dried Apricots
Almonds provide heart healthy unsaturated fats along with fiber, magnesium, and potassium. Dried apricots add fiber and potassium—but portions matter since calories add up quickly.
Nutrition facts: ~175 calories, 9 g fat, 5 g fiber, 19 g carbohydrates, 2 mg sodium
14. Pistachios (1 oz, ~49 nuts in the shell)
Pistachios contain fiber and heart healthy fats—and eating them in the shell slows you down, helping with portion control. Choose unsalted varieties.
Nutrition facts: ~160 calories, 13 g fat, 3 g fiber, 8 g carbohydrates, 0 mg sodium
15. Edamame (1½ cups, in the pod)
Edamame provides plant-based protein, fiber, potassium, and magnesium, which support both cholesterol and blood pressure.
Nutrition facts: ~155 calories, 3 g fat, 6 g fiber, 14 g carbohydrates, 18 mg sodium
16. 4 Tbsp Hummus + 1½ Cups Baby Carrots
Hummus offers soluble fiber and monounsaturated fat, which may help lower cholesterol, while carrots provide fiber and antioxidants.
Nutrition facts (varies by brand): ~190 calories, 5 g fat, 11 g fiber, 29 g carbohydrates, ~260 mg sodium
Heart Healthy Crunchy Snacks
- Whole grains or legumes(lentils, beans, chickpeas) as the first ingredient
- At least 3 grams of fiber per serving
- No partially hydrogenated oils
- Sodium ideally under 200 mg per serving
- Bonus points for added nuts, seeds, flax, chia, or hemp seeds
These ingredients provide fiber, minerals, and plant compounds that support cholesterol and heart health.
17. Healthier Chip & Cracker Options
Some of my favorite heart smarter crunchy options include:
Way Better Tortilla Chips (Multigrain + Black Bean)
Beanfields Black Bean Chip
Siete Grain-Free Tortilla Chips
Siete Chickpea Flour Tortillas
Ryvita, Wasa, and GG Crackers
Flackers
Crunchmaster Crackers
Forager Organic Vegetable Chips (Greens)
Beanitos Pinto Bean Sea Salt Chips
Rhythm Naked Beet Chips
18. Roasted Chickpeas (⅓ cup)
Looking for a crunchy snack with real nutrition? Roasted chickpeas provide fiber, plant protein, folate, and beneficial phytochemicals that support heart health and fullness. Roast them at home or buy store-bought (check sodium levels).
Nutrition facts: ~140 calories, 4 g fat, 5 g fiber, ~19 g carbohydrates, ≤200 mg sodium
19. Roasted Soybeans (¼ cup)
Roasted soybeans are a crunchy, satisfying snack that deliver a powerful combination of plant-based protein, fiber, and heart healthy fats. They’re especially helpful for keeping hunger in check between meals. Soy protein has been shown to help lower LDL (“bad”) cholesterol when it replaces foods high in saturated fat. Soybeans are also rich in fiber, potassium, and magnesium—nutrients that support healthy blood pressure. Roast them at home or buy store-bought (check sodium levels). I like Seapoint Farms or The Only Bean Crunchy Roasted Edemame.
Nutrition facts (approximate): ~170 calories, 8 g fat, 6 g fiber, 14 g protein, ~11 g carbohydrates, sodium varies by brand
Heart Healthy Dips/Spreads
20. Salsa. Very low in calories, Read food labels as some brands can be high in sodium.
Nutrition facts: 2 Tablespoons: 10 cal, 0 gm fat, 1 gm fiber, 1 gm carbs, 100 mg sodium – or less
21. Hummus. Hummus contains soluble fiber, monounsaturated fat and protein which may lower cholesterol and blood pressure.
Nutrition facts: 2 Tablespoons: 70 cal, 5 gm fat, 4 gm carbs, 2 gm fiber, 95 mg sodium – or less
22. Guacamole. Avocados contain heart healthy unsaturated fats, fiber and potassium which may cholesterol and blood pressure.
Nutrition facts: 2 Tablespoons: 50 cal, 4 gm fat, 3 gm carbs, 2 gm fiber, 100 mg sodium or less
23. Bean Dip. Contains protein and fiber to help keep you feeling full. The soluble fiber helps to lower cholesterol.
Nutrition facts: 2 T. 35 cal, 1 gm fat, 2 gm fiber, sodium 190 mg
24. Nut Butters.Look for all natural nut butters with only one ingredients. Avoid those with added sugar, hydrogenated fats or salt. The heart healthy fats and protein help keep you feeling full longer.
Nutrition facts: 2 Tablespoons: 190 cal, 16 gm fat, 7 gm carbs, 3 gm fiber, 100 mg sodium – or less if no added salt)
Heart Healthy Snacks Including Dairy
25. 1/2 cup nonfat cottage cheese (or 1%) and 1 cup strawberries
The berries have vitamins, minerals, fiber and antioxidants, and the cottage cheese provides protein and calcium.
Nutrition facts: 80 calories, 3 gm fiber, 211 mg sodium, 14 gm carbohydrates, 0 gm fiber
26. Nonfat yogurt (or 2% or plant-based) 6 oz, 1 T. ground flaxseed and ½ cup blueberries
The calcium in the yogurt, fiber and heart healthy fat in the flaxseeds and fiber and antioxidants in the blueberries make this a “triple heart smart” snack!
Nutrition facts: 190 calories, 4 gm fiber, 122 mg sodium, 24 gm carbohydrate
Sweet Heart Healthy Snacks
The antioxidants in dark chocolate can help lower blood pressure and cholesterol. Choose dark chocolate consisting of at least 70 percent cocoa and be careful to watch your portion size as the calories add up quickly!
Nutrition facts: 150 calories, 9 gm fat, 1 gm fiber, 22 mg sodium, 17 gm carbohydrate
28. Homemade trail mix
Mix 1 T. of dark chocolate chips, 10 almonds and 2 T. of raisins. The dark chocolate in this sweet and savory snack contains antioxidants, while the almonds contain heart healthy unsaturated fat, fiber, magnesium and potassium. Nutrition facts: 195 calories, 11 gm fat, 2.2 gm fiber, 2 mg sodium, 22 gm carbohydrates
29. Homemade dark chocolate mousse
Not your typical fat and calorie laden dessert! In addition to protein, Greek yogurt contains calcium important for heart health, dark chocolate baking powder and cacao nibs contain magnesium and antioxidants for a healthy blood pressure and blood vessels. 6 oz non-fat Greek yogurt, 2 tsp. dark chocolate baking powder, 2 tsp cacoa nibs and a dash of your favorite sweetener (if desired).
Nutrition facts: 160 calories, 2.5 gm fiber, 108 mg sodium, 20 gm carbohydrates
30. Cinnamon oat peanut butter bliss balls
Peanut butter contains protein and heart healthy fats to keep you fuller for longer. The fiber in the seeds help to lower cholesterol and the omega-3 fatty acids promote heart health. The oats help to lower cholesterol.
Step 1: Mix everything in a food processor: 1 cup of dry oats, ½ cup of peanut butter (opt for 1 ingredient peanut butters, many have added processed ingredients or salt), ½ cup dates (place in boiling water for 5-10 minutes to soften them if they are too hard), 1 tbsp. of ground flaxseed, ½ tbsp. of chia seeds, 1 tsp. of vanilla extract, 1/2 tbsp. of cinnamon.
Step 2: Take mixture and form 10 balls, store in refrigerator!
Nutrition fact for 1 ball: 145 calories, 3 gm fiber, 60 mg sodium, 15 gm carbohydrates.
Heart Healthy Smoothies & Green Juices
31. Green Juice
Contains vitamins and minerals important for heart health including potassium, Vit K, folic acid and antioxidants. Make your own or buy a commercial juice. Look for those low in added sugar
32. Protein smoothie
Bananas are rich in potassium to help regulate blood pressure, spinach contains many nutrients including fiber, potassium, folic acid, Vit K, calcium and antioxidants. Blueberries are loaded with antioxidants. Ingredients: 1/3 frozen banana, ½ cup of almond milk, 1 handful of spinach, 1/2 cup of blueberries or strawberries and a protein source (plain Greek yogurt or ½ scoop of protein powder). Pro tip: if you like your smoothies extra thick, add a few frozen cauliflower florets, you can’t even taste it!
Nutrition facts: 200 calories, 3 gm fiber, 50 mg sodium, 20 gm carbohydrates.
Final Thoughts
Heart healthy snacking doesn’t have to be complicated or boring. Focusing on snacks that include fiber, protein, healthy fats, and key nutrients can help you stay satisfied, manage portions, and support your heart health. Whether you prefer something crunchy, sweet, savory, or drinkable, there are plenty of heart-smart options that fit into real life.
If you’re looking for personalized guidance to improve cholesterol, blood sugar, or overall metabolic health, I’m here to help. Contact me to learn more about my virtual counseling sessions.
