If you have cardiovascular disease, a family history of it, or simply want to boost your longevity, you likely think that eating a heart-healthy diet is important. And cardiologists are not here to disagree.
"Watching what you eat will go a long way towards keeping your heart healthy," Dr.Cheng-Han Chen, MD,a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, tells Parade.
Lately, the nutrition zeitgeist has been hyper-focused on one macronutrient: Protein. Protein has its place—a big one—in a heart-friendly diet. But cardiologists say it's vital not to become too consumed with one nutrient because balance is vital.
"While protein is essential for muscle repair and helping you feel full, micronutrients—vitamins and minerals—are important because they power hundreds of vital processes that keep your heart functioning smoothly, blood pressure balanced and electrical signals strong," says Dr. Nadim Geloo, MD, a cardiologist and the senior director of medical affairs for Abbott’s structural heart division.
One key nutrient cardiologists are begging people not to overlook is fiber, which isn't "just" important for keeping your gut healthy.
"Fiber can help with gut digestion, but it also can improve heart health by reducing bad (LDL) cholesterol, reducing blood pressure and improving inflammation," states Dr. Srihari S. Naidu, MD, a professor of medicine in the Division of Cardiology at New York Medical College. "Through its effects on the gut, most weight loss can also be achieved. Fiber also reduces gut absorption, which can help regulate blood sugar levels in those with diabetes."
Most adults benefit from at least 28 grams of fiber (but it varies by age and sex), but the American Heart Association says many people fall about 14 grams short. Snacking is one way to increase fiber intake and improve your heart health. Below, cardiologists reveal their No. 1 best high-fiber snack for heart health (PS: A registered dietitian loves it, too).
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The #1 Best High-Fiber Snack for Heart Health, Cardiologists Say
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"The fiber in walnuts contributes to heart health by lowering inflammation in the body, as well as managing weight and blood sugar," Dr. Chen states. "This then improves the risk factors for developing heart disease."
Dr. Geloo notes that the heart-health risk factors that fiber can help lower include high LDL ("bad") cholesterol, high total cholesterol, and chronic inflammation, which raise the likelihood of developing heart disease. But the benefits of walnuts don't stop with their nearly 2 grams of fiber per ounce. Walnuts are loaded with other heart-friendly nutrients that team up with fiber to support you.
"What truly sets walnuts apart is their abundance of alpha-linolenic acid (ALA), a special type of plant-based omega-3 fatty acid," he shares. "ALA can help reduce inflammation and aid the inner lining of blood vessels in working more effectively, which can promote better blood flow and reduce arterial stiffness."
In other words, fiber and healthy fats are a power duo for your cardiovascular system.
"This unique blend of fiber and anti-inflammatory omega-3s makes walnuts incredibly effective at lowering your overall risk of heart disease," Dr. Geloo explains. "Just remember, they are high in calories, so enjoy them in moderation."
Dr. Naidu adds that walnuts also contain:
MagnesiumVitamin E Folate ManganeseCopperVitamin B6 Phosphorus PolyphenolsMelatonin PhytosterolsHe notes that walnuts' nutrient density is a recipe not only for your heart health but also for your brain and gut. Since the heart doesn't operate in a vacuum (for instance, strokes involve the heart and brain),
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It depends on your needs, and a registered dietitian and cardiologist can help you figure out your precise serving size. "For most people, about one ounce, which is roughly a small handful, is a reasonable daily serving," says Kathleen Benson, CSSD, CPT, RDN, a registered dietitian at VNutrition.
However, Benson says your heart may crave more walnuts.
"Some individuals with higher calorie needs or higher cardiovascular risk may benefit from including nuts more regularly, as long as it fits their overall energy intake," she explains. "It really depends on the person’s total fat needs and overall diet pattern, but one serving daily is a practical place to start."
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Pair Walnuts With These Foods for an Even Higher-Fiber Snack
The two grams of fiber in walnuts will get you closer to your daily needs. But you can up the ante (and fiber count) by eating them as part of a snack consisting of other fiber-filled foods.
"Pairing walnuts with high-fiber carbohydrates is an easy way to increase total fiber intake," Benson explains.
Some of her favorite foods to pair with walnuts at snack time include:
PearsApplesBerriesStirred into plain oatmeal"Combining the fat from the walnuts with the fiber from fruit or whole grains also helps with satiety and steadier blood sugar response," Benson adds.
Related: ‘I’m a Cleveland Clinic Cardiac Surgeon—Here’s Everything I Eat in a Day for a Healthier Heart’
If walnuts aren't for you, trust that you can still reap the heart-health benefits of fiber through other snack ideas. Cardiologists and a registered dietitian recommend:
Edamame. Benson loves edamame for its fiber, plant protein and healthy fat—a true 3-in-1.Chia seed pudding. "Personally, I love chia-seed pudding and will also take it as a side dish for breakfast whenever I have the chance," Dr. Naidu raves.Fruit. Yep. It's that simple. Grab-and-go snacks are often highly processed, but you can keep a whole-food option in your kitchen to benefit your heart. "Fruits such as raspberries, apples and pears are a great choice for a high-fiber snack," Dr. Chen says.Roasted chickpeas. Dr. Geloo is a huge fan. "They are packed with fiber and protein, aiding in digestion and supporting healthy cholesterol levels," he says. "Simply toss canned chickpeas with olive oil and spices and roast until crispy for a satisfying, crunchy and savory nutrient-dense snack."Up Next:
Related: This Nutrient Is Key for Protecting Your Heart After 50, According to a Cardiologist
Sources:
Sound the fiber alarm! Most of us need more of it in our diet. American Heart Association. Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical CenterDr. Srihari S. Naidu, MD, a professor of medicine in the Division of Cardiology at New York Medical CollegeDr. Nadim Geloo, MD, a cardiologist and the senior director of medical affairs for Abbott’s structural heart divisionNuts, walnuts, English, halves, raw. FoodData Central. Therapeutic Potential of Alpha-Lipoic Acid: Unraveling Its Role in Oxidative Stress and Inflammatory Conditions. Current Issues in Molecular Biology.Kathleen Benson, CSSD, CPT, RDN, a registered dietitian at VNutritionHence then, the article about the 1 best high fiber snack for heart health according to cardiologists 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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