Most people don’t think about what they want to snack on until they’re already hungry, and scientific research shows that we tend to make unhealthier food choices when we’re at that point. Boredom is another feeling that leads to unhealthier food choices, according to scientific research. In one series of lab experiments, adults who watched a boring video were significantly more likely to consume high-fat, high-sugar snacks than those who watched a more exciting video.
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What exactly does that look like? Here, Dr. Zhu shares some general tips to keep in mind when choosing snacks that support your heart as well as his three favorite go-tos. None of them requires any prep or cooking whatsoever.
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General Tips To Keep in Mind When Deciding What to Snack On
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For example, instead of buying a box of protein bars, find a recipe online and make a batch at home to have on hand when hunger (or boredom) strikes. That way, you can control all the ingredients. It’s sure to be healthier than ultraprocessed protein bars with a lengthy ingredients list.
When it comes to deciding what to eat at both meals and snack time, think about what the foods bring to the table nutritionally, not just taste-wise. “Consuming a variety and diversity of foods helps provide minerals such as iron and magnesium, vitamins like A and C, and soluble and insoluble fiber, which keeps you satiated,” Dr. Zhu explains. This will lead to your meals and snacks actually filling you up versus eating nutrient-void foods that are sure to leave you hungry soon after eating.
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Chips and salsa are one of those snacks that’s super easy to overeat. One reason why is that it lacks fiber, one of the nutrients Dr. Zhu pointed out as being satiating. When he’s craving something savory to munch on, Dr. Zhu likes snacking on homemade salsa or guacamole, using veggies like sliced red peppers for dipping.
Pairing your salsa or guac with veggies instead of chips provides fiber, a nutrient that’s crucial for heart health. Scientific research shows that fiber helps reduce the risk of cardiovascular disease.
2. Unsalted nuts
Unsalted nuts are another snack that Dr. Zhu says is great for heart health. No matter what type of nut you choose, he explains that it provides unsaturated fats, fiber and minerals—a nutrient-rich combination you won’t find in most ultraprocessed snacks. He adds that these nutrients also support cholesterol balance, help with blood sugar control and provide satiety.
3. Dates, dark chocolate and dried fruit
Have a sweet tooth? Dr. Zhu says that dates, dark chocolate and dried fruit are all heart-healthy ways to satisfy your craving, whether you have just one of them or enjoy them all together. “These snacks provide fiber, healthy fats and essential minerals,” he explains, adding that they satisfy sweet cravings without added sugar or preservatives.
As you can see, snacking doesn’t have to be a pitfall; it just depends on what you’re reaching for. Having healthy snack options like the foods Dr. Zhu recommends will make supporting your heart through your snacks easy. And you won’t be sacrificing taste either!
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Sources:
Otterbring, T., Folwarczny, M. and Gasiorowska, A. (2024). The impact of hunger on indulgent food choices is moderated by healthy eating concerns.Frontiers in Nutrition. 11:1377120. doi: 10.3389/fnut.2024.1377120Bored People Reach for Chips. Science DailyDr. Colin Zhu, DO, FACLM, cardiologist, chef and host of the Thrive Bites podcastHayes, J. and Benson, G. (2016). What the Latest Evidence Tells Us About Fat and Cardiovascular Health. Diabetes Spectrum. 29(3):171-175McRae, M. P. (2017). Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine. 16(4):289-299Hence then, the article about i m a cardiologist here are my 3 favorite heart healthy snacks that require minimal prep was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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