The #1 High-Protein Snack For Better Heart Health, According to Cardiologists

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Reviewed by Dietitian Karen Ansel, M.S., RDN

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It probably comes as no surprise that the foods you eat have a significant impact on your heart health. And you may have already heard about the heart-friendly benefits of fiber and healthy fats. But there’s another key nutrient your heart needs to stay strong, and that’s protein.

“Protein is an important part of a heart-healthy diet,” says Kimberly Campbell, M.D., FACC, a cardiologist with Cardiology Consultants of Philadelphia. “Your body needs protein to build and repair muscle. Your heart is also a muscle, so consuming the right type of proteins can help keep your heart healthy and reduce your risk of heart disease.”

If you’re new to prioritizing protein in your diet, you might have a hard time fitting it all in. That’s where snacks can come in handy. Eating one or two high-protein snacks throughout the day can help you increase your protein intake and keep your ticker in tip-top shape.

Of course, you may be wondering, what kinds of snacks should you be eating? Don’t worry. We’ve got you covered. The best high-protein snack for heart health is low-fat Greek yogurt with fruit and nuts.

How Greek Yogurt with Fruit and Nuts Can Improve Heart Health

Greek yogurt on its own is a great choice for your heart. But when you add the power of fruit and nuts, the nutritional benefits of this snack increase exponentially. For starters, Greek yogurt is an excellent source of protein. Then fruit and nuts provide fiber, heart-healthy fats and antioxidants–the perfect combo to give that heart of yours some TLC.

A 7-ounce single-serve container of plain, low-fat Greek yogurt packs roughly 20 grams of protein. Plus, it’s low in saturated fat. It also provides calcium, which supports muscle function and nerve transmission and helps your blood vessels contract and dilate properly. Depending on the brand, it may contain added vitamin D, which helps your body absorb calcium. Did we mention it offers potassium, a mineral that helps regulate blood pressure?

If that weren’t enough, Greek yogurt is a fantastic source of probiotics, beneficial live bacteria that support a robust microbiome for optimal gut health. That’s a bonus for heart health, as research suggests that certain types of healthy gut bacteria may positively impact cholesterol and other substances that are linked to cardiovascular disease.

While any type of fruit is a win, we’re also big fans of adding dried fruit to Greek yogurt and nuts. Why? Snacking on dried fruit has been associated with a lower risk of cardiovascular events like heart failure or stroke. Plus, dried fruit like dried dates, apricots, cranberries or raisins is filled with vitamins, minerals and antioxidants. Because it’s concentrated, it’s also an easy way to score fiber, which has been shown to lower harmful LDL cholesterol and reduce blood pressure.If you’re looking for an especially powerful mix-in, try dried apricots. They’re rich in flavonoids, potent antioxidants that help protect against inflammation and heart disease.,

We love all nuts! They’re a crunchy, delicious way to work more heart-supporting fats, antioxidants and fiber into meals and snacks. However, if you have to pick one to toss into your yogurt, go with walnuts. In one study, people who ate roughly one to two ounces of walnuts daily for one year experienced a significant decrease in LDL cholesterol.

Nutrients to Focus on for Heart Health

Plant-Based Protein. Diets that emphasize protein, particularly plant-based sources, have been shown to lower the risk of death from cardiovascular disease. Consider adding more protein-rich plants to your diet from foods like beans, lentils, edamame, tofu and quinoa. Plant proteins are also high in fiber, so you’ll get more bang for your buck when you choose them over an animal-based protein.

Need ideas? Be sure to try these 9 Plant-Based Foods with More Protein Than an Egg.

Fiber. Studies show that eating a high-fiber diet lowers cholesterol and supports heart health. How so? “Fiber binds to cholesterol and helps flush it out of the body as waste,” says Salma Alsibai, RD, an Ohio-based registered dietitian. Fiber is also needed for proper digestion and a healthy gut microbiome. Since gut health may be associated with better cholesterol levels and lower heart disease risk, it pays to keep your gut healthy! To work more roughage into your day, check out these 20 tasty high-fiber snacks.
Omega-3 Fats. According to the American Heart Association, long-chain omega-3 fats from fish may promote heart health by lowering blood pressure and triglycerides. However, if you’re not a fish eater, walnuts, chia seeds, hemp seeds and flax seeds all contain a plant form of omega-3 called alpha-linolenic acid (ALA). So, toss them in your yogurt! Because our bodies can’t make omega 3-s, the only way to get them is from food.
Polyphenols. “Consumption of polyphenols has been associated with a reduced risk of cardiovascular disease,” says David Sabgir, M.D., a cardiologist and founder of Walk with a Doc. Good sources of these antioxidants include apples, blackberries, blueberries, spinach, coffee and green tea.

Other Strategies for a Healthy Heart

Limit Alcohol. Despite its heart-healthy image, the latest research finds that alcohol is associated with a higher risk of heart disease. That risk appears to increase with the amount and frequency of alcohol intake. “If you do drink alcohol, drink as little as possible and definitely no more than one drink per day for women and two drinks per day for men,” says Martha Gulati, M.D., director of preventive cardiology at the Smidt Heart Institute at Cedars-Sinai Medical Center in Los Angeles.
If You Smoke, Seek Help Quitting. Smoking can cause damage to blood vessels, making it a major risk factor for heart disease. Combined with other heart disease risk factors, such as type 2 diabetes or high blood pressure, smoking increases the likelihood of developing heart disease even more. However, quitting can be difficult, so don’t go it alone. If you smoke, speak with your healthcare provider, who can help you find ways to stop.

The Bottom Line

Your heart needs a variety of nutrients from whole foods, specifically protein, healthy fats, fiber and antioxidants. Eating a protein-rich snack like Greek yogurt with fruit and nuts can increase your protein intake and deliver additional nutrients to support heart health. Along with unsaturated fats, antioxidants and fiber, this snack also serves up calcium and potassium for healthy blood pressure. So, what are you waiting for? Grab a spoon and dig in!

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