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Healthy Snacks for a Healthy Heart

Healthy Snacks for a Healthy Heart

Heart disease is responsible for close to one-third of all deaths globally. Diet has a significant impact on heart health and can lower your risk of developing heart disease. In fact, triglycerides, cholesterol, inflammation, and blood pressure are all risk factors for heart disease. Certain foods can affect these risk factors. Here are ten snacks options you should choose from and incorporate into your daily diet to improve your heart health.

Roasted spiced nuts

To add flavor, try tossing your favorite nuts or seeds with olive oil before adding your preferred spices. Mono and polyunsaturated fats are linked to lower LDL cholesterol and are packed in nuts and olive oil. Also, roasted and packaged flavored nuts can be an excellent option as well; check the excess salt and sugar.


Protein-rich foods like peanuts help you feel fuller for longer. They are a healthy snack option because they are also loaded with additional nutrients: vitamins and minerals found in peanuts aid in avoiding heart attacks. According to studies, having peanuts as a protein source reduces blood pressure, which lowers the risk of developing heart disease.

 Roasted pumpkin seeds

Magnesium abundant in pumpkin seeds can lower blood pressure and lower the risk of heart disease. A satisfying snack, they also contain fiber, unsaturated fat, and plant-based protein, all of which support heart health. Similar to dried chickpeas and nuts, store-bought varieties are a good reasonable option as well.


Fiber and micronutrients like magnesium, copper, and manganese are abundant in walnuts. Walnuts can lower blood pressure and cholesterol levels. Alpha-linolenic acid, which is abundant in walnuts and has been linked to reduced plaque buildup in coronary arteries and a decreased risk of heart disease, and has anti-inflammatory properties. According to research, eating a few servings of walnuts each day can help prevent heart disease.


Hemp, flax, and chia seeds are great sources of fiber and omega-3 fatty acids, which are all essential for good heart health. These kinds of seeds can reduce blood pressure, cholesterol, triglycerides, inflammation, and other heart disease risk factors, according to numerous studies. For instance, hemp seeds are high in arginine, an amino acid associated with lower blood levels of specific inflammatory markers. Additionally, flaxseed may support healthy blood pressure and cholesterol levels.


Cranberry juice helps the blood with several disease-preventing antioxidants. The vitamins and minerals they contain help the body's digestive system, antioxidant protection, and heart health — possibly even lowering blood pressure and cholesterol—all while promoting good health. Cranberry juice, which is high in antioxidants, has long been thought to reduce the risk of heart disease. In addition to preventing heart disease, cranberries may also lower the risk of cancer, gum disease, and stomach ulcers, according to previous studies.

Afghani Black Raisin

When compared to other dry fruits, eating Afghani black raisins can help you lower cardiovascular risk factors like high blood pressure because they are a low-sodium food that also contains a good amount of potassium, which allows the blood vessels relax. According to research, Afghani black raisins can lower blood pressure and blood sugar levels, which lower your risk of heart disease as well. Afghani black raisins' dietary fiber helps to lower LDL (bad) cholesterol, which eases the strain on your heart. Additionally, Afghani black raisins are a great source of potassium as well. You can easily buy black raisins online in our quality dry fruit section. 


Protein-rich and low in calories and fat, pistachios are a powerhouse of nutrients. This makes them a fantastic choice if you're trying to lose weight or keep it off because eating them can make you feel fuller for longer. Thus, pistachios can aid in lowering your risk of becoming obese, which is a significant risk factor for heart disease. Antioxidants like lutein, zeaxanthin, and anthocyanins are abundant in pistachios. Antioxidants help the body fight against inflammation and lessen the buildup of plaque in the arteries. Additionally, pistachios can help lower blood pressure and reduce stress.


Last but not least, cashews are heart-healthy. They can aid in lowering your cholesterol levels, just like the others. Additionally, they are a good source of copper, which can lower your risk of developing diseases. According to some studies, eating nuts may lower your risk of developing cardiovascular disease. Antioxidants abound in cashews, which may also help to lower blood pressure.


When snacking, consider what you can add to your diet as compared to what you can take away. Almost every aspect of heart health, including blood pressure, inflammation, cholesterol, and triglycerides, can be affected by your diet. Snacks options like nuts, seeds, fruits, vegetables, and whole grains, which contain heart-healthy ingredients, should be chosen in both homemade and packaged forms.

Eatier is a leading healthy-snacking brand that brings in a wide collection of roasted snacks, seeds, makhana, dry fruits, peanuts, and much more to encourage healthy snaking among buyers. Visit today.

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