Especially if you eat your snack while watching TV or are at the computer, it’s easy to consume way more calories than you intended. This is particularly the case when the snack of choice is low in satiating nutrients like protein, unsaturated fats and fiber.
That doesn’t mean snacking is “bad.” In fact, snacks are an opportunity to support your health. It just depends on what you choose to eat. With this in mind, we asked cardiologists what their go-to snack is, particularly when it comes to supporting heart health and keeping blood pressure down.
Dr. Benzing says that he has shifted his eating habits to support what scientific research has shown: That eating a diet consisting mostly of plants and with minimal ultra-processed foods is best for cardiovascular health. What does this mean in terms of snack choice? Keep reading to find out.
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A Cardiologist’s Favorite Snack for Heart Health
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Dr. Benzing adds that unsalted pistachios are one of the most nutrient-dense nuts for cardiovascular health. He explains that they’re high in potassium, which counteracts sodium's blood-pressure-raising effects. They also contain magnesium, which he says can help to relax the smooth muscle in artery walls.
“They also deliver arginine, an amino acid that's a precursor to nitric oxide, which blood vessels use to dilate and reduce resistance,” he adds.
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Switching up your snack choice will help provide your body with a wider range of nutrients, so it’s helpful to have a range of heart-healthy snacks on hand. When building your snack stash, Dr. O’Shaughnessy says that what’s most important for people with hypertension is to avoid snacks that are high in sodium. That means not keeping salty chips, pretzels or beef jerky in the pantry.
Fruits like grapes, berries, bananas, cherries and plums can all be eaten as-is without any prep. As for veggies, sliced carrots or red peppers can be paired with hummus, salsa or guacamole—a lower-sodium and more nutrient-rich pairing than using tortilla chips.
Does managing your blood pressure mean never getting to snack on foods like cookies and chips? Not at all. “I have always been an advocate of moderation in everything, especially in food. I don't have a problem with someone eating a donut or candy occasionally—I have an insatiable sweet tooth myself—but it needs to be in moderation,” Dr. O’Shaughnessy says.
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Sources
Dr. Travis Benzing, MD, cardiologist with Harbor Health in Texas.Diab, A., Nedda Dastmalchi, L., Gulati, M., et al. (2023). A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now? Vascular Health and Risk Management. 19:237-253.Diets Containing Pistachios Reduce Systolic Blood Pressure and Peripheral Vascular Responses to Stress in Adults With Dyslipidemia. Hypertension. 60(1):10.1161. Dr. Mark O’Shaughnessy, MD, cardiologist with Parkview Health in Fort Wayne, Indiana.Sun, C., Chen, Y., Guan, Y., et al. (2025). The influence of different forms of apple products on all-cause mortality in patients with hypertension. Frontiers in Nutrition. 11:1461196.Hence then, the article about i m a cardiologist this is the one snack i always have on hand to keep my blood pressure down 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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