I am a cardiologist - here are the 7 best snacks for a healthy heart

A cardiologist and a dietitian share a list of healthy treats.

06:46, Sun, Jul 19, 2026

Senior man eating almonds while working on laptop, healthy snacking

Unsalted nuts, including walnuts, pistachios and almonds are good for heart health (Image: Getty)

Around 7.6 million people in the UK are now living with heart and circulatory diseases, while around 100,000 people are admitted to hospital each year after a heart attack, according to the British Heart Foundation. With figures like these, many people are looking for simple ways to protect their hearts. While no single food can prevent heart disease, making small changes to everyday eating habits can make a difference over time.

That doesn't mean you have to give up the occasional treat. Enjoying your favourite foods in moderation still has a place in a balanced diet. But when you're reaching for a snack, swapping highly processed options for ones packed with protein, fibre and healthy fats could help support your heart while keeping you fuller for longer.

According to preventive cardiologist Dr Tracy Paeschke, a preventive cardiologist at Heart Health Prevention and Wellness, the type of protein you eat matters just as much as how much you eat. She recommends choosing plant-based proteins where possible. She explained: "Plant protein intake is consistently associated with lower cardiovascular and all-cause mortality, while animal protein, particularly from processed and red meat, shows either neutral or harmful associations."

Her words are backed by research published in The American Journal of Clinical Nutrition, which followed more than 200,000 people over three decades. The study found that those who ate a higher proportion of plant protein compared with animal protein had a significantly lower risk of developing cardiovascular disease and coronary artery disease.

Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com, added that getting enough protein is important for more than just building muscle.

She said: "Getting adequate amounts of protein helps to preserve muscle mass, support blood sugar control, promote fullness, and help maintain a healthy weight." All of these support overall cardiovascular wellness, too.

She argued that people don't necessarily need to follow a high-protein diet, but should instead focus on choosing high-quality sources.

Ms Routhenstein said: "The quality of the protein and your overall dietary pattern matter more than simply eating a high-protein diet."

Dr Paeschke agreed that adding more plant-based protein is one of the simplest dietary changes people can make.

"Sources of plant-based protein include beans and legumes, nuts and seeds, lentils, quinoa, tofu, tempeh, and seitan," she noted.

Research has also suggested that diets centred around plant foods may help reduce the build-up of fatty plaques in the arteries, lowering the risk of cardiovascular disease over time.