Consuming too much saturated fat can cause the liver to produce more LDL cholesterol, which can build up on artery walls. Meanwhile, sodium forces the body to retain water, increasing fluid volume and putting immense strain on blood vessels. Dr Pauline Swift, chair of Blood Pressure UK, shared her healthy snack recommendation with the Express.
She said: “A small handful of unsalted nuts each day is a simple swap that can support heart health. Nuts and seeds offer healthier fats and can be a better option than many everyday snacks. Walnuts, almonds and seeds are all good options.”
Crisps and biscuits are typically packed with saturated fats, while nuts and seeds are naturally rich in monounsaturated and polyunsaturated fats.
Crisps can also have a high salt content — high sodium intake is a major driver of high blood pressure because it forces the body to retain water, increasing fluid volume and putting strain on blood vessel walls.
Seeds such as walnuts, chia and flax contain alpha-linolenic acid (ALA), a plant-based omega-3 that reduces inflammation and protects the heart.
Pumpkin seeds and almonds are particularly high in protein and fibre, and provide a gradual release of energy rather than the sharp blood sugar spike associated with starchy snacks.
Nuts are also packed with vitamins and minerals including vitamin E, which protects cells from damage and supports skin health.
Less healthy snacks do not have to be cut out of your diet entirely, but regularly making choices to support good cardiac health could reduce risk of cardiovascular diseases.
Dr Swift said: “When it comes to diet, the aim is not one miracle food. It is about building a pattern of eating that contains less saturated fat and more heart-healthy options.”
This story originally appeared on Express.co.uk
