6 Heart Healthy Snacks!

February is National Heart Health Month, so here are 6 Heart Healthy Snack that should be in you fridge or pantry. 1. Popcorn: Popcorn delivers polyphenols—a.k.a.(antioxidants) linked to improving heart health. Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of Scranton. WOW! Who knew. What’s more, popcorn is a whole grain—and people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t so eat up. 2. Dark Chocolate: Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation. Some research also suggests cocoa may help lower blood pressure. Make sure to choose dark chocolate, ideally one that’s 70 percent cocoa solids. So who says you can't have a piece of chocolate. 3.Yogurt: Research shows yogurt may protect against gum disease. And people with gum disease—which affects up to 50 percent of American adults—are twice as likely to suffer from heart problems.Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy—specifically yogurt and yogurt-type drinks—had the healthiest gums. They credit probiotics (a.k.a. “good bacteria”) as one possible champion of gum health, possibly countering the growth of the “unfriendly” bacteria in the mouth. So when you are hungry or pressed for time grab a yogurt (watch the sugar aim for plain or vanilla low fat). 4.Apples: Apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease in the Iowa Women’s Health Study, which has been tracking 34,000-plus women for nearly 20 years. Researchers found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. What explains the hearty benefits? Researchers believe that the strong antioxidant flavonoid compounds found in apples—play a key role by preventing “bad” LDL cholesterol from oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant. So it is true that an apple a day keeps the doctor away. 5.Nuts: Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. Research suggests that people who eat nuts—walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts—two to four days or more per week have a lower incidence of heart disease than people who eat them less often. 6.Raisins: Raisins may help protect both your gums and your heart. Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. And dealing with gum disease can help you avoid heart disease. Last summer, a major heart journal and a major periodontal journal simultaneously published a consensus paper that outlines the link between the two diseases: inflammation. So now you can snack with a healthy purpose but be sure to eat the proper portions and to eat what you like out of the list. Here's to a healthy heart!