This Is the #1 Best Snack for Heart Disease Patients, According to a Cardiologist

According to the American Heart Association, nearly half of all adults in the United States are living with some sort of cardiovascular disease. Heart disease is also the leading cause of death among men, women and people of most racial and ethnic groups.

Are these statistics scary? Yes. But cardiovascular disease is a chronic condition that can be managed with guidance from your doctor and lifestyle changes. And diet is a great place to start. While planning for a heart-healthy breakfast, lunch or dinner can be simple enough, it can be harder to make healthy snack choices—which is why, if you're living with a cardiovascular condition, it's so important to have healthy snacks on hand.

So, what's the best heart-healthy snack for people living with heart disease? We asked a cardiologist—here's what they had to say.

The Best Snack for People Living With Heart Disease

According to Dr. Estelle Jean, MD, a cardiologist at MedStar Health, the best snack for people living with heart disease is any kind of nut. "Nuts are excellent sources of vitamins, minerals and healthy fats that can reduce the risk for cardiovascular disease," Dr. Jean explains. "Research has shown that people who regularly eat nuts are less likely to die from heart disease or have heart attacks, compared to those who rarely or never consume nuts."

In one large study examining nuts and cardiovascular health, she adds, the researchers found that regular consumption of peanuts, tree nuts and walnuts was associated with a lower risk of coronary heart disease. "Common tree nuts include almonds and cashews. Peanuts are a cheaper option that have similar cardiovascular benefits to walnuts. However, peanut butter did not show similar heart benefits in that large cohort study. If you have to choose one nut, then walnuts would be a good choice."

Related: The Best Nut for Heart Health, According to Cardiologists

Other Tips for People Living With Heart Disease

Here are other lifestyle changes you can make to keep cardiovascular issues under control.

Exercise regularly

Dr. Jean says one of the worst things you can do for your heart health is to avoid physical activity. "It is recommended that you engage in at least 150 minutes per week of moderate-intensity exercise and at least twice a week of strength training to improve your heart health," she explains. "Physical inactivity is associated with increased risk of heart disease, high blood pressure and stroke."

With that in mind, if you're living with a heart condition, it's important to consult your doctor before starting a new exercise routine.

Related: This Is the Worst Habit for Heart Health, According to Cardiologists 

Get enough sleep

Numerous studies have shown the important link between sleep and heart health. "Insomnia and sleep apnea are both linked to heart disease, stroke and high blood pressure," Dr. Jean says. "The recommendation is seven to nine hours of sleep daily for optimal cardiovascular health for adults. And if you have sleep apnea, it is imperative that you get treated accordingly."

Related: What Is the 'Ideal' Bedtime for Heart Health?

Don't smoke

Smoking is a major risk factor for heart disease. And if you already have heart disease, it can worsen your condition. "For women who smoke, the risk of developing heart disease is 25 percent higher compared to men who smoke," Dr. Jean says. "If you currently smoke, one of the best ways to improve your heart health is to quit smoking. After quitting smoking for one year, you can reduce your risk for heart disease by 50 percent."

Skip the processed foods

According to Dr. Jean, a key factor to keeping your heart healthy is eating a well-balanced diet consisting of a high intake of whole and unprocessed plant-based foods. "High consumption of processed foods has been linked to increased risk of heart attack and strokes," she adds.

Check on your mental health

Mental health impacts physical health—and if you're anxious, depressed or chronically stressed, it could negatively affect your heart. "Anxiety and depression can increase the risk for cardiovascular disease," Dr. Jean warns. "Chronic stress and social isolation also have a negative impact on your heart health. Stress may lead to high blood pressure, which can increase the risk for heart attack and stroke."

Last, but not least, remember to check in with your doctor regularly. They're professionals who have a solid understanding of you and your specific condition, and they'll be able to give you the best possible guidance when it comes to both dietary and lifestyle changes you should implement.

Next up: What Is HCM? Here's What to Know About the Most Commonly Inherited Heart Disease

Sources

• Cardiovascular diseases affect nearly half of American adults, statistics show. American Heart Association. Accessed 6/27/2023.

• Heart Disease Facts. Centers for Disease Control and Prevention. Accessed 6/27/2023.

• Estelle Jean, MD, a cardiologist at MedStar Health