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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
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 offiberandhealthy fats. But there’s another key nutrient your heart needs to stay strong, and that’sprotein.
“Protein is an important part of a heart-healthy diet,” saysKimberly 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.
15 High-Protein Snacks That Keep You Feeling Full Longer
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 insaturated fat.It also providescalcium, which supports muscle function and nerve transmission and helps your blood vessels contract and dilate properly.Depending on the brand, it may contain addedvitamin 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 ofprobiotics, 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 loveall 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 1 to 2 ounces of walnuts daily for one year experienced a significant decrease in LDL cholesterol.
Nutrients to Focus On for Heart Health
Need ideas? Be sure to try these9 Plant-Based Foods with More Protein Than an Egg.
Other Strategies for a Healthy Heart
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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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Heart Association.Protein and Heart Health.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, lowfat.National Institutes of Health. Office of Dietary Supplements.Calcium - Fact Sheet for Health Professionals.Li C, Stražar M, Mohamed AMT, et al.Gut microbiome and metabolome profiling in Framingham heart study reveals cholesterol-metabolizing bacteria.Cell. 2024;187(8):1834-1852.e19. doi:10.1016/j.cell.2024.03.014Zeng Y, Cao S, Yang H.Causal associations between dried fruit intake and cardiovascular disease: A Mendelian randomization study. Front Cardiovasc Med. 2023;10:1080252. doi:10.3389/fcvm.2023.1080252Fu L, Zhang G, Qian S, Zhang Q, Tan M.Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399Chen Y, Li W, Jia K, et al.Metabolomic and transcriptomice analyses of flavonoid biosynthesis in apricot fruits.Front Plant Sci. 2023;14:1210309. doi:10.3389/fpls.2023.1210309Micek A, Godos J, Del Rio D, Galvano F, Grosso G.Dietary Flavonoids and Cardiovascular Disease: A Comprehensive Dose-Response Meta-Analysis. Mol Nutr Food Res. 2021;65(6):e2001019. doi:10.1002/mnfr.202001019Gil-Zamorano J, Cofán M, López de Las Hazas MC, et al.Interplay of Walnut Consumption, Changes in Circulating miRNAs and Reduction in LDL-Cholesterol in Elders.Nutrients. 2022;14(7):1473. Published 2022 Apr 1. doi:10.3390/nu14071473Qi XX, Shen P.Associations of dietary protein intake with all-cause, cardiovascular disease, and cancer mortality: A systematic review and meta-analysis of cohort studies. Nutr Metab Cardiovasc Dis. 2020;30(7):1094-1105. doi:10.1016/j.numecd.2020.03.008Abdelhamid AS, Brown TJ, Brainard JS, et al.Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.Cochrane Database Syst Rev. 2018;11(11):CD003177. doi:10.1002/14651858.CD003177.pub4Iqbal I, Wilairatana P, Saqib F, et al.Plant Polyphenols and Their Potential Benefits on Cardiovascular Health: A Review.Molecules. 2023;28(17):6403. doi:10.3390/molecules28176403Biddinger KJ, Emdin CA, Haas ME, et al.Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. [published correction appears in JAMA Netw Open. 2022 Apr 1;5(4):e2212024. doi: 10.1001/jamanetworkopen.2022.12024].JAMA Netw Open. 2022;5(3):e223849. doi:10.1001/jamanetworkopen.2022.3849Parmar MP, Kaur M, Bhavanam S, et al.A Systematic Review of the Effects of Smoking on the Cardiovascular System and General Health.Cureus. 2023;15(4):e38073. doi:10.7759/cureus.38073
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Heart Association.Protein and Heart Health.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, lowfat.National Institutes of Health. Office of Dietary Supplements.Calcium - Fact Sheet for Health Professionals.Li C, Stražar M, Mohamed AMT, et al.Gut microbiome and metabolome profiling in Framingham heart study reveals cholesterol-metabolizing bacteria.Cell. 2024;187(8):1834-1852.e19. doi:10.1016/j.cell.2024.03.014Zeng Y, Cao S, Yang H.Causal associations between dried fruit intake and cardiovascular disease: A Mendelian randomization study. Front Cardiovasc Med. 2023;10:1080252. doi:10.3389/fcvm.2023.1080252Fu L, Zhang G, Qian S, Zhang Q, Tan M.Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399Chen Y, Li W, Jia K, et al.Metabolomic and transcriptomice analyses of flavonoid biosynthesis in apricot fruits.Front Plant Sci. 2023;14:1210309. doi:10.3389/fpls.2023.1210309Micek A, Godos J, Del Rio D, Galvano F, Grosso G.Dietary Flavonoids and Cardiovascular Disease: A Comprehensive Dose-Response Meta-Analysis. Mol Nutr Food Res. 2021;65(6):e2001019. doi:10.1002/mnfr.202001019Gil-Zamorano J, Cofán M, López de Las Hazas MC, et al.Interplay of Walnut Consumption, Changes in Circulating miRNAs and Reduction in LDL-Cholesterol in Elders.Nutrients. 2022;14(7):1473. Published 2022 Apr 1. doi:10.3390/nu14071473Qi XX, Shen P.Associations of dietary protein intake with all-cause, cardiovascular disease, and cancer mortality: A systematic review and meta-analysis of cohort studies. Nutr Metab Cardiovasc Dis. 2020;30(7):1094-1105. doi:10.1016/j.numecd.2020.03.008Abdelhamid AS, Brown TJ, Brainard JS, et al.Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.Cochrane Database Syst Rev. 2018;11(11):CD003177. doi:10.1002/14651858.CD003177.pub4Iqbal I, Wilairatana P, Saqib F, et al.Plant Polyphenols and Their Potential Benefits on Cardiovascular Health: A Review.Molecules. 2023;28(17):6403. doi:10.3390/molecules28176403Biddinger KJ, Emdin CA, Haas ME, et al.Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. [published correction appears in JAMA Netw Open. 2022 Apr 1;5(4):e2212024. doi: 10.1001/jamanetworkopen.2022.12024].JAMA Netw Open. 2022;5(3):e223849. doi:10.1001/jamanetworkopen.2022.3849Parmar MP, Kaur M, Bhavanam S, et al.A Systematic Review of the Effects of Smoking on the Cardiovascular System and General Health.Cureus. 2023;15(4):e38073. doi:10.7759/cureus.38073
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Heart Association.Protein and Heart Health.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, lowfat.National Institutes of Health. Office of Dietary Supplements.Calcium - Fact Sheet for Health Professionals.Li C, Stražar M, Mohamed AMT, et al.Gut microbiome and metabolome profiling in Framingham heart study reveals cholesterol-metabolizing bacteria.Cell. 2024;187(8):1834-1852.e19. doi:10.1016/j.cell.2024.03.014Zeng Y, Cao S, Yang H.Causal associations between dried fruit intake and cardiovascular disease: A Mendelian randomization study. Front Cardiovasc Med. 2023;10:1080252. doi:10.3389/fcvm.2023.1080252Fu L, Zhang G, Qian S, Zhang Q, Tan M.Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399Chen Y, Li W, Jia K, et al.Metabolomic and transcriptomice analyses of flavonoid biosynthesis in apricot fruits.Front Plant Sci. 2023;14:1210309. doi:10.3389/fpls.2023.1210309Micek A, Godos J, Del Rio D, Galvano F, Grosso G.Dietary Flavonoids and Cardiovascular Disease: A Comprehensive Dose-Response Meta-Analysis. Mol Nutr Food Res. 2021;65(6):e2001019. doi:10.1002/mnfr.202001019Gil-Zamorano J, Cofán M, López de Las Hazas MC, et al.Interplay of Walnut Consumption, Changes in Circulating miRNAs and Reduction in LDL-Cholesterol in Elders.Nutrients. 2022;14(7):1473. Published 2022 Apr 1. doi:10.3390/nu14071473Qi XX, Shen P.Associations of dietary protein intake with all-cause, cardiovascular disease, and cancer mortality: A systematic review and meta-analysis of cohort studies. Nutr Metab Cardiovasc Dis. 2020;30(7):1094-1105. doi:10.1016/j.numecd.2020.03.008Abdelhamid AS, Brown TJ, Brainard JS, et al.Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.Cochrane Database Syst Rev. 2018;11(11):CD003177. doi:10.1002/14651858.CD003177.pub4Iqbal I, Wilairatana P, Saqib F, et al.Plant Polyphenols and Their Potential Benefits on Cardiovascular Health: A Review.Molecules. 2023;28(17):6403. doi:10.3390/molecules28176403Biddinger KJ, Emdin CA, Haas ME, et al.Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. [published correction appears in JAMA Netw Open. 2022 Apr 1;5(4):e2212024. doi: 10.1001/jamanetworkopen.2022.12024].JAMA Netw Open. 2022;5(3):e223849. doi:10.1001/jamanetworkopen.2022.3849Parmar MP, Kaur M, Bhavanam S, et al.A Systematic Review of the Effects of Smoking on the Cardiovascular System and General Health.Cureus. 2023;15(4):e38073. doi:10.7759/cureus.38073
American Heart Association.Protein and Heart Health.
U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, lowfat.
National Institutes of Health. Office of Dietary Supplements.Calcium - Fact Sheet for Health Professionals.
Li C, Stražar M, Mohamed AMT, et al.Gut microbiome and metabolome profiling in Framingham heart study reveals cholesterol-metabolizing bacteria.Cell. 2024;187(8):1834-1852.e19. doi:10.1016/j.cell.2024.03.014
Zeng Y, Cao S, Yang H.Causal associations between dried fruit intake and cardiovascular disease: A Mendelian randomization study. Front Cardiovasc Med. 2023;10:1080252. doi:10.3389/fcvm.2023.1080252
Fu L, Zhang G, Qian S, Zhang Q, Tan M.Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399
Chen Y, Li W, Jia K, et al.Metabolomic and transcriptomice analyses of flavonoid biosynthesis in apricot fruits.Front Plant Sci. 2023;14:1210309. doi:10.3389/fpls.2023.1210309
Micek A, Godos J, Del Rio D, Galvano F, Grosso G.Dietary Flavonoids and Cardiovascular Disease: A Comprehensive Dose-Response Meta-Analysis. Mol Nutr Food Res. 2021;65(6):e2001019. doi:10.1002/mnfr.202001019
Gil-Zamorano J, Cofán M, López de Las Hazas MC, et al.Interplay of Walnut Consumption, Changes in Circulating miRNAs and Reduction in LDL-Cholesterol in Elders.Nutrients. 2022;14(7):1473. Published 2022 Apr 1. doi:10.3390/nu14071473
Qi XX, Shen P.Associations of dietary protein intake with all-cause, cardiovascular disease, and cancer mortality: A systematic review and meta-analysis of cohort studies. Nutr Metab Cardiovasc Dis. 2020;30(7):1094-1105. doi:10.1016/j.numecd.2020.03.008
Abdelhamid AS, Brown TJ, Brainard JS, et al.Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.Cochrane Database Syst Rev. 2018;11(11):CD003177. doi:10.1002/14651858.CD003177.pub4
Iqbal I, Wilairatana P, Saqib F, et al.Plant Polyphenols and Their Potential Benefits on Cardiovascular Health: A Review.Molecules. 2023;28(17):6403. doi:10.3390/molecules28176403
Biddinger KJ, Emdin CA, Haas ME, et al.Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. [published correction appears in JAMA Netw Open. 2022 Apr 1;5(4):e2212024. doi: 10.1001/jamanetworkopen.2022.12024].JAMA Netw Open. 2022;5(3):e223849. doi:10.1001/jamanetworkopen.2022.3849
Parmar MP, Kaur M, Bhavanam S, et al.A Systematic Review of the Effects of Smoking on the Cardiovascular System and General Health.Cureus. 2023;15(4):e38073. doi:10.7759/cureus.38073
