Cardiologist Warns Against the Snack To Avoid for Heart Health

Sometimes we assume that the best way to be “healthy” is to eat three meals a day and avoid snacks. But one cardiologist disagrees: Snacking deserves a place at the table, even (especially?) when you’re watching your heart health.

“Snacks definitely have a place in a heart-healthy diet,” she says Dr. Lars Sondergaard, MDa cardiologist and chief medical officer and divisional vice president of Abbott’s structural heart division. “What matters is what you reach for. The snack doesn’t have to be chips or candy.”

Yes, these snacks are convenient and are often found in vending machines near our workplaces or at the gas stations we stop at when our cars and our bellies need fuel. But you don’t even have to sacrifice simplicity to get a heart-healthy snack.

Dr. “This could be easy-to-grab fruits like bananas or tangerines, tasty veggies like baby carrots, or a handful of nuts and seeds,” explains Sondergaard. “However, a snack is also a boiled egga square dark chocolate or even a slice of whole wheat bread with some hazelnut butter. “There’s more flexibility than most people expect, to be honest.”

It’s best to avoid some snacks, though. Especially Dr. Sondergaard shares that people tend to gravitate towards one protein-packed option, which he personally avoids, and advises patients to do the same. As a cardiologist, he rarely (if ever) eats these snacks.

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‘As a Cardiologist, I Do Not Recommend This Snack for Heart Health’

Dr. “I think one surprising snack that people can overdo is jerky,” Sondergaard said. “When marketed as high proteinThe nutritional trade-offs for the on-the-go option – which is partly true – are considerable.”

Indeed a single big slice jerky has about 7 grams proteinHowever, it is vital to read the entire label.

Dr. “There are three things worth pointing out,” explains Sondergaard. “First of all, jerky is very high in sodium and, if consumed in large amounts or too frequently, it can increase blood pressure, ultimately putting more pressure on the heart and increasing the risk of heart attack. heart attack And paralysis“

The same large slice of beef jerky contains 356 mg sodium. American Heart Association recommends limiting sodium to 2,300 mg per day (ideally 1,500 mg). The salt in jerky can dwarf its sugar content (1.8 grams per serving).

Dr. “The majority of jerky on the market contains added sugar, which can raise triglycerides, a type of fat found in the blood, and contribute to the buildup of plaque in the arteries over time,” warns Sondergaard.

Finally, beef jerky contains approximately 2.16 grams of saturated fat per large slice serving. Dr. “Saturated fat increases low-density lipoprotein, also known as ‘bad’ cholesterol, a major driver of heart disease,” explains Sondergaard.

American Heart Association If you’re consuming a 2,000-calorie diet, he recommends limiting your saturated fat intake to 13 grams (About 120 calories).

Of course, jerky isn’t the only snack to watch out for.

“In general, I recommend patients limit their intake of anything high in trans content. [and] saturated fats, refined sugar or sodium,” notes Dr. Sondergaard, then adds: “The problem is that jerky manages to combine all three of these factors in a relatively small portion.”

Related: We Asked 3 Cardiologists for Their Best Afternoon Habit for Heart Health, and They All Said the Same

Wait—Can I Never Drink a Shake?

Dr. Sondergaard rarely says “Never.” “None of these foods”bad guy“My advice is that while completely cutting out a food is rarely the solution to better heart health, it can be very difficult to practice mindful eating when it comes to these foods,” he says.

He shares that the problem with these foods is that they are actually delicious by design.

Dr. “The unfortunate side effect of these foods is that they are designed to be extremely palatable, so once you start eating them it is difficult to stop,” Sondergaard explains.

And just because jerky tastes good and contains protein, doesn’t mean it’s the best thing for your heart (especially if you keep eating it, which is hard to avoid).

“At the end of the day, the real problem is overconsumption of products that are high in sodium, sugar and fat,” he says. “My advice for patients who have difficulty with portion control, especially when it comes to salty, salty snacks, is to avoid buying a family-sized bag of jerky or chips and instead buy a snack-sized package.”

Having an established form of portion control takes willpower out of the equation when snacking. Dr. “Someone without heart disease can occasionally enjoy things like nuts,” says Sondergaard. “I recommend those with high blood pressure, high cholesterol, or heart disease keep it as a rare, occasional snack rather than a daily snack.”

Related: We Asked 4 Doctors Which Habits Best Support Weight Loss and Heart Health — They All Said the Same Thing

Heart-Healthy Snacks a Cardiologist Loves

Snacks can be part of a 100% heart-healthy diet. Actually Dr. Sondergaard has *chef’s kiss* favorite heart-healthy snacks.

“My three favorite snacks are blueberries, dark chocolate, and canned fish,” she says. “Blueberries and dark chocolate are high in antioxidants, which may help support healthy blood pressure, as well as their individual effects on lowering ‘bad’ LDL cholesterol.”

Dark chocolate contains antioxidants such as flavonoids. research suggests it may support heart health. But beware of fat and calorie content; 1-ounce serving Dark chocolate is a reasonable serving size in a balanced diet. For something more flavorful, she likes canned fish (totally easy to open and eat).

Dr. “Canned fish is often loaded with omega-3 fatty acids that our bodies cannot produce on their own,” Sondergaard explains. “Such fatty acids may also help lower blood pressure and benefit overall body health.”

Next:

Related: This Popular Breakfast Food May Be Clogging Your Arteries, Cardiologists Say

Sources:

• Dr. Lars Sondergaard, MDa cardiologist and chief medical officer and divisional vice president of Abbott’s structural heart division

• Snacks, beef jerky, chopped and shaped. FoodData Center.

• Breaking the Salt Habit to Lower High Blood Pressure American Heart Association.

• Fats in Foods. American Heart Association.

• Dark chocolate: Overview of its biological activity, processing and fortification approaches. Current Research in Food Science.

• Chocolate, dark, 70-85% cocoa solids. FoodData Center.

This story was first published by . Parade First appeared on April 11, 2026 Health and Wellness section. Add Parade as follows: Preferred Source by clicking here.