Professor Sarah Berry, a nutrition scientist specializing in cardiometabolic health, takes a realistic approach to eating habits. Recognizing that most Americans snack daily, she advocates for choosing snacks that actively contribute to better health rather than trying to eliminate snacking altogether.

Berry, who serves as a professor of nutrition at King's College London, noted that snacks account for a significant portion of daily calories and added sugars for the average American. By incorporating nutritious options, individuals naturally displace less healthy choices in their overall diet.

Prioritizing Heart Health Through Smart Snacking

Focus on Fiber and Healthy Fats

For cardiovascular wellness, Berry concentrates on whole foods rich in fiber and healthy fats, such as nuts and seeds. Extensive research confirms that diets high in these components reduce the risk of cardiovascular disease.

These foods are crucial for managing cholesterol levels, decreasing inflammatory biomarkers, and supporting a healthy gut microbiome. A happy gut, in turn, is suggested by research to indirectly benefit heart health.

Important Caveat: Berry stressed that this advice is specifically for individuals who already incorporate snacks into their routine. She is not suggesting that people who currently do not snack should start.

Professor Berry's Five Heart-Healthy Snack Choices

1. Custom Nut, Seed, and Dried Fruit Mix

Berry always keeps a jar of chopped nuts, seeds, and dried fruits in her kitchen for a quick handful when hunger strikes. She also uses this blend to top yogurt for an enhanced snack.

Her typical mixture includes walnuts, almonds, sunflower seeds, chia seeds, goji berries, and dried cranberries. This mix can be stored for up to four weeks.

She explained the benefits: "I'm getting plant diversity, I'm getting fiber, I'm getting protein, I'm getting fermented food from the yogurt, I'm getting heart-healthy oils, I'm getting bioactives," referring to beneficial compounds like antioxidants.

2. Cheese on Wholegrain Crackers

Berry believes cheese is often unfairly criticized. While it contains saturated fat, recent findings suggest that fermented dairy products like cheese may not negatively impact cholesterol as previously assumed.

There is evidence indicating that the fermentation process enhances beneficial substances in dairy, offering a protective effect on the cardiovascular system. She enjoys a slice of cheese paired with a fibrous wholegrain cracker, stating, "Having a reasonable amount of cheese as part of your diet can be very healthy."

3. Oatmeal with Nut Butter and Mix-Ins

A favorite option for breakfast or a substantial snack is oatmeal topped with nut butter and a sprinkle of her nut and fruit blend. Berry usually chooses peanut butter, but any nut butter is suitable.

Oats provide beta-glucan, a soluble fiber known to lower LDL or "bad" cholesterol, thereby reducing cardiovascular disease risk.

4. Convenient Fresh Fruit

Berry argues that people often overlook fruit due to concerns about sugar content, but they should not avoid it because of its high nutritional value and convenience.

Fruit delivers essential fiber and antioxidants beneficial for heart health. She noted its portability: "It can be put in our bag, it's easily transportable, long-lasting, and very cheap." Her preferred choices are strawberries, raspberries, and mangoes.

5. Almonds

Almonds are a frequent snack for Berry due to their excellent supply of healthy fats and vitamins. Her regular consumption was influenced by a study she participated in that demonstrated almonds' cardiovascular benefits.

The 2020 study, supported by the Almond Board of California and published in The American Journal of Nutrition, involved 105 participants over six weeks. One group snacked on whole almonds, while the other ate calorie-matched muffins.

The results showed the almond group achieved lower LDL cholesterol and better endothelial function—a marker of healthy blood vessels—compared to the muffin group, both being positive indicators for heart health.