When it comes to his diet, Professor Sarah Berry, a nutritional scientist who specializes in cardiometabolic health, is a realist. As a self-professed snacker, instead of forcing himself to snack less, he chooses snacks that can provide health benefits.
Ninety-five percent of Americans snack at least once a day, according to US government diet tracking survey data, and snacks account for 24% of the average American’s daily calories and 43% of added sugar. This makes taking nutritious snacks a simple and smart way to improve your health, Berry, who is a professor of nutrition at King’s College London, told Business Insider.
“If you add healthy foods, naturally, you’ll replace other ones in your diet, and usually replace unhealthy foods,” she says.
For her heart health, Berry focuses on all foods that are high in fiber and healthy fats, like nuts and seeds. Studies have consistently shown that diets high in these foods reduce the risk of cardiovascular disease. It can help maintain cholesterol levels, reduce inflammatory biomarkers, and keep the gut microbiome, the trillions of microbes that live in the gut, happy, which research shows may indirectly support heart health.
Berry emphasizes that her advice for eating healthy snacks is aimed at people who are already snacking. “I do not recommend non-snackers should start snacking,” he said.
She shares five heart-warming snacks that she’s reinvented.
Nut, seed, and mixed fruit
At all times, Berry had a jar of chopped nuts, seeds, and dried fruit in her kitchen, which she grabbed by the handful when she was hungry. She also likes to sprinkle the mixture over yogurt as a nutritious snack.
The mixture usually contains walnuts, almonds, sunflower seeds, chia seeds, goji berries, and dried cranberries, and lasts up to four weeks.
“I get plant diversity, I get fiber, I get protein, I get fermented food from yogurt, I get heart-healthy oil, I get bioactive,” she said, referring to bioactive compounds or substances in the body that can promote good health, such as antioxidants.
Cheese on a wholegrain cracker
Berry likes to have a slice of cheese on a fiber wholegrain cracker as a quick snack. LauriPatterson/Getty Images
Berry believes that cheese is unfairly demonized. Although it is high in saturated fat – the type that raises cholesterol – recent research shows that fermented forms of milk, including cheese and yogurt, may not increase cholesterol in the way we previously thought, he said.
There is some evidence showing that the fermentation process makes the beneficial substances in milk more bioavailable, which has a protective effect on the cardiovascular system.
She loves to have a slice of cheese on a fiber wholegrain cracker as a quick snack. “Having a reasonable amount of cheese as part of your diet can be very healthy,” she says.
Oatmeal with peanut butter
Oatmeal with peanut butter and a sprinkle of mixed nuts and fruit is an open-to breakfast or snack for berries. She usually chooses peanut butter because she likes the taste but any peanut butter will work.
Oats contain a special soluble fiber called beta-glucan, he says, which can lower LDL or “bad” cholesterol and thus reduce the risk of cardiovascular disease.
fruit
Fruit is a convenient, nutritious snack you can eat on the go, said Berry. Alexander Spatari/Getty Images
People underestimate the fruit, said Berry. They freak out about the sugar content, but they should not avoid eating it because it is very nutritious and convenient.
It contains fiber and antioxidants, which are beneficial for heart health. “It fits in our bag, is easy to transport, durable, and very cheap,” he said.
Her favorites are strawberries, raspberries, and mangoes.
“Unfortunately, all fruits are expensive,” he said.
almonds
This berry was influenced by his research to eat more almonds. Kentaroo Tryman/Getty Images
Berry snacks on almonds regularly, because they are a great source of healthy fats and vitamins.
He says he was influenced by research findings he worked on that almonds are beneficial for cardiovascular health. This study was supported by the Almond Board of California.
In a 2020 study published in The American Journal of Nutrition, 105 participants were divided 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 almonds. By the end of the trial, the almond group had lower LDL or “bad” cholesterol and better endothelial function, healthy signs, blood vessel function, than the muffin group. These are both indicators of good heart health.