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Healthy Snacks For A Happy Heart

Updated on April 3, 2015
Healthy heart
Healthy heart | Source

Why is it Important to Have a Healthy Heart?

Your heart, that muscle the size of your fist that sits on the right side of your chest, is pretty much responsible for just about everything that gives your body life. It is responsible for jobs ranging from the transportation of oxygen to the working success of your immune system.

All of this makes it of the upmost importance to keep your heart happy. So how do you do that? By exercising regularly, keep your heart clean (don't smoke, drink, or do drugs), and follow a heart healthy diet.

Making recipes healthier
Making recipes healthier | Source

How to make your favorite recipes healthier

  • Bake your food instead of frying. If you must fry, blot food with paper towels.
  • Use reduced fat cheese or try using mozzarella cheese, it is naturally lower in fat.
  • Try using whole grain side dishes such as bulgar or kasha instead of white rice or pasta.
  • In many cases you can cut back on your unhealthy fats by using less butter, oil, or margarine. In some cases you can cut their use by up to 1/2 without noticing the difference. Begin by cutting back a tiny bit and cut back a little more each time.
  • When making casseroles, soups and stews, use more vegetables and cut down on meat.
  • When your recipe calls for milk or cream, try using reduced fat versions such as rice milk, soy milk, almond milk, low-fat cream cheese, low-fat yogurt, or mayonnaise.
  • When eating a baked potato, instead of butter or sour cream, try using salsa.
  • If you have a craving for fresh fruit, try using frozen without adding sugar.
  • Use whole wheat flour instead of white flour in your recipes.
  • In many cases you can use substitutes such as applesauce or prune purees when making baked goods instead of the fats such as oil, butter or margarine.
  • Try not to use products that contain monosodium glutamate (example: soy sauce or Worcestershire sauce) instead experiment with different herbs and spices.

Note: Following a heart-healthy diet doen't have to be a hassle. With a little effort you can turn almost any recipe into a healthy meal. A little imagination and experimentation can work wonders. It may, in the beginning take a little longer to prepare your snacks and meals but in the long run the benefits you will reap outweigh the little bit of extra time you spent in the beginning. Once it becomes second nature you will wonder what the fuss was all about.

Choosing a healthy snack
Choosing a healthy snack | Source

Did you ever stop to taste a carrot? Not just eat it, but taste it? You can't taste the beauty and energy of the earth in a Twinkie.

Astrid Alauda

Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.

Doug Larson

Heart Healthy Recipes
Heart Healthy Recipes

Spicy Almonds


1 tsp extra virgin olive oil

1/2 tsp chili powder

1/2 tsp salt

1/4 tsp ground cumin

1/2 lb whole blanched almonds


Preheat oven to 300 degrees.

Combine olive oil, chili powder, salt, cumin, and almonds in a bowl, coating almonds evenly.

Spread coated almonds in a single layer on a parchment lined baking sheet.

Bake for 35 minutes,

Remove from oven and cool to room temperature.

Strawberry Cream Cheese


1/2 cup Neufchatel (reduced fat cream cheese)

1/4 cup chopped, frozen or fresh strawberries

1 1/2 tsp confectioners sugar

dash of allspice or cinnamon


Combine all ingredients and store in refrigerator overnight.

Delicious on whole grain bread, bagel or crackers.

Frozen Chocolate Bananas


4 medium size bananas

1/2 cup semi-sweet chocolate chips, melted.


Cut bananas in half.

Insert a Popsicle stick into cut end of each banana piece.

Cover each banana half with melted chocolate.

Place bananas on a baking sheet covered with wax paper and freeze until well frozen.

Store in freezer for up to a week.

Heart Healthy Snacks
Heart Healthy Snacks | Source

Heart Healthy Snacks

  • apples cut into wedges
  • dried fruit - pears, mangoes, apricots, apples, raisins (dark and golden)
  • air-popped popcorn
  • fat-free, sugar free yogurt sprinkled with nuts
  • baby carrots or carrot stick dipped in peanut butter
  • baked tortilla chips with home-made salsa
  • berry surprise - a mixture of fresh strawberries, blueberries, raspberries, and blackberries.
  • a cup of home-made soup with whole grain crackers
  • ants on a log - celery sticks with peanut butter and raisins
  • ice pops made out of unsweetened fruit juice
  • mini pizzas made out of whole grain English Muffins, tomato sauce, low-fat mozzarella cheese, topped with oregano, thyme, chopped onions and green peppers.
  • low-fat cheese on whole grain crackers
  • pretzels with low-fat cheese
  • unsweetened applesauce
  • frozen grapes - they're a great cooling during the summer
  • fat-free cottage cheese topped with unsweetened strawberries, blueberries or raspberries
  • fresh vegetables with low-fat dressing used as a dip
  • rice cakes with low-fat cheese spread or peanut butter.

Note: All of these heart-healthy snack contain protein, a variety of vitamins and minerals, low carbohydrates, the fiber your body needs and just a tiny bit of fat. They will leave you feeling satisfied, proud of yourself control and healthier. Eating heart-healthy snack is a conscious decision, try it, your heart will thank you.

Love your Heart
Love your Heart | Source

Take care of your body.

It's the only place you have to live.

Jim Roche


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    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Didge, thanks. I'm glad you enjoyed it.

    • Didge profile image

      Didge 6 years ago from Southern England

      Impressive hub ! Good post.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Fiddleman, thanks, I'm glad you enjoyed it.

      Don Simkovich, I love using quotes. I know what you mean about the raw vegetables. I seat them all through the day. As far as almonds, yes, they are high in calories, you need to eat them in moderation.

      Entourage, The spicy almonds are great-they add a little zip to your diet. I was surprized myself, I always thought that cancer was the number one killer. Thanks for the rating.

    • Entourage_007 profile image

      Stuart 6 years ago from Santa Barbara, CA

      Wow, these are some really good recipes. I really like the idea of spicy almonds. I am taking a health class in college this semester and I was surprised to learn that heart disease and heart problems is one of the major health problems that claim lives every year. What's even more is that heart disease kills more people than cancer. This is such a great hub. 2 Thumbs up

    • Don Simkovich profile image

      Don Simkovich 6 years ago from Pasadena, CA

      I love the quotes in here. I've started eating mostly raw vegetables in the morning, especially cauliflower, green and red peppers and carrots. I've found that I enjoy the taste and I miss them if I don't eat them first thing. Now, a word of note, almonds are great but they're high in calories.

    • profile image

      Fiddleman 6 years ago

      Great hub with some good healthy advice.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Anath, it sure sounds good. You are right is is easy to implement. Thanks for the comment.

    • Anath profile image

      Anath 6 years ago

      Very good ideas and easy to implement. My favourite snack at the moment is grated carrots and tomatoes with olive oil.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      mallcop. thanks for stopping in and thanks for the comment. Food that is good for you doesn't have to taste bad.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      midnightbliss, you're so right, healthy food can be delicious. I used to think if it was good for you it was tasteless.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      Thanks, crystolite. I have to admit I love the fried food myself. Unfortunately, or maybe fortunately, it doesn't like me.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      eventsyoudesign, thank you for visiting and for the wonderful tips.

    • mallcop35@hotmail profile image

      mallcop35@hotmail 7 years ago from weirton.wv.

      great info. We all need a healthy heart,and foods like these are a good way too having one.

    • midnightbliss profile image

      Haydee Anderson 7 years ago from Hermosa Beach

      nice heart healthy ideas. heart healthy foods can also be yummy.

    • crystolite profile image

      Emma 7 years ago from Houston TX

      wonderful advice u got here especially 2 people that just cant do without fried food.

    • eventsyoudesign profile image

      eventsyoudesign 7 years ago from Nashville, Tennessee

      Good hub. I enjoyed reading it. Glad I found you. I will read more. I suggest you eat raw garlic everyday to help keep your arteries clean. Best remedy ever. Also, butter is better than margarine. Margarine clogs the arteries. Fish oil is great for the heart as well. Don't eat too much tofu or soy milk they contain phytic acid, which contains anti-nutritive properties. Bad for your heart. The Chinese do not eat a lot of these products, but they do use a lot of fermented soy products such as miso, tempeh and soy sauce which are better for you. Teresa

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      Thanks Suzie. I'm gald you enjoyed it and found it useful.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      Thanks prasetio. It's nice to hear from you.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      lilibees, thank you. I am glad you enjoyed it.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      ImChemist, maybe because you like my food suggestions. :) Thanks for stopping by.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      lovestocook, I buy a generic brand of tortilla chips myself, they have a wonderful corny taste. Thanks for visiting.

    • SUSIE DUZY profile image

      SUSIE DUZY 7 years ago from Delray Beach, Florida

      Great ideas, voted up. I have book marked and will use these recipes.

    • prasetio30 profile image

      prasetio30 7 years ago from malang-indonesia

      This was great information. I have to care with my heart. This is the important part of my body. I am glad to follow your tips. Thanks for sharing this. Vote up as usual. Take care!


    • lilibees profile image

      lilibees 7 years ago

      I love this hub, filled with some good recipes and awesome advice great!

    • ImChemist profile image

      ImChemist 7 years ago

      I don't know why i read your hub i get hungry ! can you tell me why?

    • loves2cook profile image

      loves2cook 7 years ago from Portland, OR

      Frozen grapes, salsa, smoothies, and fresh veggies with peanut butter are a must-have in my household for healthy go-to snacks. Another switch that I wish we'd made earlier was with tortilla chips. We buy a local, homemade brand now instead of brands like Doritos, and they not only taste better, but they are at least half the fat content.

      Thanks for the healthy snack ideas!

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      Your welcome dallas. Thanks for the flags up.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      Om, if you try the spicy almonds, let me know how you like them.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      carrie, the frozen bananas are good, especially during a hot day. It's the healthy version of a popscicle.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      Pamela, I actually like a lot of the healthy snacks, they really do leave you feeling satified.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      Thanks Rhonda. I guess I figured if I need to eat like this I should share the information.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      dahoglund, thanks. I actually try to follow it myselfr. I don't always succeed, but I try.

    • dallas93444 profile image

      Dallas W Thompson 7 years ago from Bakersfield, CA


      Flag up!

    • Om Paramapoonya profile image

      Om Paramapoonya 7 years ago

      Lots of great ideas here! The spicy almond recipe really makes me hungry. Bookmarked and voted up. :)

    • carrie450 profile image

      carrie450 7 years ago from Winnipeg, Canada

      Those Frozen Chocolate Bananas seem really tasty KoffeeKlatch Gals. I may try these out, thanks

    • Pamela99 profile image

      Pamela Oglesby 7 years ago from United States

      Thanks- Now I'm hungry! Good advice and ideas. I love healthy snacks too. Votes/rated up.

    • Rhonda Waits profile image

      Rhonda Musch 7 years ago from The Emerald Coast

      Hey this an awesome hub. I just loved it and all the healthy snacks I am in. Voted up and awesome.

      Sweet wishes Rhonda

    • dahoglund profile image

      Don A. Hoglund 7 years ago from Wisconsin Rapids

      useful advice.


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