When it comes to her diet, Professor Sarah Berry, a nutrition scientist who specializes in cardiometabolic health, is a realist. As a self-professed snacker, instead of forcing herself to snack less, she chooses snacks that can provide health benefits.
Ninety-five percent of Americans snack at least once a day, according to ongoing US government dietary tracking survey data, and snacks account for 24% of the average American’s daily calories and 43% of added sugars. This makes picking nutritious snacks a simple and smart way to boost your health, Berry, who is a professor of nutrition at King’s College London, told Business Insider.
“If you are adding in healthy foods, naturally, you’re going to displace something else in your diet, and typically it may displace unhealthy foods,” she said.
For her heart health, Berry focuses on whole foods that are high in fiber and healthy fats, like nuts and seeds. Research consistently shows that a diet high in these foods lowers the risk of cardiovascular disease. They can help to keep cholesterol levels in check, reduce inflammatory biomarkers, and keep the gut microbiome, the trillions of microbes that live in the colon, happy, which research suggests can indirectly support heart health.
Berry stressed that her advice to eat healthy snacks is aimed at people who already snack. “I’m not suggesting non-snackers should start snacking,” she said.
She shared the five heart-healthy snacks she reaches for again and again.
Nut, seed, and fruit mix
At all times, Berry has a jar of chopped nuts, seeds, and dried fruits in her kitchen, which she grabs a handful of when she’s hungry. She also likes to sprinkle the mixture over yogurt as a nutritious snack.
The mix usually contains walnuts, almonds, sunflower seeds, chia seeds, goji berries, and dried cranberries, and lasts up to four weeks.
“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,” she said, referring to bioactive compounds or substances in the body that may promote good health, such as antioxidants.
Cheese on a wholegrain cracker
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Berry believes that cheese is unfairly demonized. Although it’s high in saturated fat — the type that raises cholesterol — the latest research suggests that fermented forms of dairy, including cheese and yogurt, may not increase cholesterol in the way we previously thought, she said.
There is some evidence to suggest that the fermentation process makes beneficial substances in the dairy more bioavailable, which has a protective effect on the cardiovascular system.
She loves to have a slice of cheese on a fibrous wholegrain cracker as a quick snack. “Having a reasonable amount of cheese as part of your diet can be very healthy,” she said.
Oatmeal with nut butter
Oatmeal with nut butter and a sprinkle of her nut and fruit mixture is a go-to breakfast or snack for Berry. She typically opts for peanut butter because she likes the taste but any nut butter would work.
The oats contain a particular soluble fibre called beta-glucan, she said, which can lower your LDL or “bad” cholesterol and therefore reduce the risk of cardiovascular disease.
Fruit
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People underestimate fruit, Berry said. They freak out about the sugar content, but shouldn’t avoid eating it because it is highly nutritious and convenient.
It contains fiber and antioxidants, which are beneficial for heart health. “It can be put in our bag, it’s easily transportable, long-lasting, and very cheap,” she said.
Her favorites are strawberries, raspberries, and mangoes.
“Unfortunately, all the expensive fruit,” she joked.
Almonds
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Berry snacks on almonds regularly, as they are a great source of healthy fats and vitamins.
She said she was influenced by the findings of a study she worked on that found almonds to be beneficial for cardiovascular health. The study was supported by the Almond Board of California.
In the 2020 study published in The American Journal of Nutrition, 105 participants were split into two groups. For six weeks, one group was given whole almonds to snack on throughout the day, while the other was given muffins containing the same amount of calories as the almonds. By the end of the trial, the almond group had lower LDL or “bad” cholesterol and better endothelial function, a sign of healthy, functioning blood vessels, than the muffin group. These are both indicators of good heart health.
