4 Snacks You Shouldn’t Be Eating for Better Heart Health, According to Dietitians

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• Limit snacks high in sodium, saturated fat and added sugar to support heart health.

• Swap processed snacks like chips and jerky for fiber-rich options like nuts, seeds and fresh fruit.

• Choose lean proteins and cook at home to better control sodium and saturated fat intake.

Whether you’re grabbing a quick snack during a busy afternoon or enjoying a late-night bite to wind down, your snack choices can play a role in your overall heart health. Some popular snacks may seem harmless, but they can pack a significant amount of sodium, saturated fat and added sugar. Regularly consuming too much of these ingredients can contribute to high blood pressure and elevated cholesterol levels, both of which can increase your risk of heart disease. That’s why we spoke with dietitians to learn which snacks to limit and how you can further support your heart health.

1. Jerky & Meat Sticks

Snacking on jerky and meat sticks may be a convenient way to get more protein, but eating them frequently may raise concerns for your heart. “Meat sticks are incredibly popular at the moment due to the current high-protein craze. However, it’s important to look beyond the protein content of these snacks,” says Lizzie Streit, M.S., RDN, LD. She explains that many options are high in sodium and saturated fat, two nutrients that may negatively impact cardiovascular health when consumed in excess.

Too much sodium, in particular, can cause your body to hold onto more water, increasing the volume of blood circulating through your blood vessels. This forces your heart to work harder to pump blood throughout your body and raises your blood pressure. Over time, high blood pressure can damage your blood vessels and contribute to plaque buildup. Similarly, high saturated fat intake has been linked to elevated LDL (low-density lipoprotein, or “bad”) cholesterol, which may also contribute to plaque formation.

That doesn’t mean you have to give up these protein-packed snacks altogether. Instead, check the Nutrition Facts label and choose options and portions that contain 5% or less of the Daily Value for sodium and saturated fat.

2. Potato Chips

When you’re in the mood for something salty or crunchy, potato chips may be your go-to snack. However, Veronica Rouse, M.A.N., RD, CDE, shares that eating them regularly or in large portions can add a significant amount of sodium to your diet, which can contribute to high blood pressure.

Rouse warns that persistent high blood pressure can place extra strain on the heart, causing the heart muscle to thicken and potentially become weaker over time. This can increase the risk of heart failure, heart attack and even stroke.

For a heart-healthy alternative, try swapping potato chips for unsalted nuts, roasted seeds or air-popped popcorn. These options can satisfy your desire for crunch while keeping your sodium intake in check.

3. Charcuterie Packs

Charcuterie packs may seem like a convenient, satisfying snack, especially when they pair meat and cheese with a variety of nuts and crackers. But their nutrition profiles and some of their ingredients may not be ideal for your heart.

Streit explains that processed meats, such as salami and pepperoni, are often high in saturated fat and sodium, and they may contain additives that could negatively impact your heart health. In fact, studies show that high processed meat intake is linked to an increased risk of cardiovascular disease. Researchers highlight that another possible explanation is that red meat contains L-carnitine, a compound that gut bacteria can convert into trimethylamine-N-oxide (TMAO), a substance associated with a higher risk of heart disease.

For a less-processed option, try making your own charcuterie-inspired snack packs at home. You can include lean proteins, hummus, vegetable slices, fresh fruit, whole-grain crackers and unsalted nuts for a satisfying mix of flavors and textures.

4. Packaged Baked Goods

Packaged cookies and pastries can seem appealing when you want something sweet between meals. But these foods often contain a combination of added sugars and saturated fat that make them less suitable for everyday snacking.

Rouse notes that packaged baked goods are frequently made with butter, palm oil or shortening, which are high in saturated fat and may raise LDL cholesterol. On top of that, the added sugars in these foods can contribute to high triglycerides, a type of fat in the blood associated with an increased risk of cardiovascular disease.

Many packaged baked goods are also highly processed and offer very little fiber. So instead of reaching for a packaged sweet to hold you over until your next meal, try fresh fruit with nuts, berries and yogurt or oat energy balls for naturally sweet snacks that can benefit your heart health.

Other Tips to Support Heart Health

Improving your heart health isn’t just about limiting certain foods. It’s also about making room for nutrient-rich choices that help protect your heart over time. Here are a few dietitian-approved tips to get you started:

• Focus on fiber. Streit recommends eating more fiber-rich foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Soluble fiber, in particular, can help to reduce LDL cholesterol levels. To increase your soluble fiber intake, Rouse suggests regularly incorporating oats, chia seeds, ground flaxseed, barley, lentils, apples and berries into your meals and snacks.

• Choose lean proteins. “Opt for lean proteins, such as chicken breast, lean ground beef and seafood, to meet your protein needs without going overboard on saturated fats,” says Streit. She adds that eggs, beans, strained (Greek-style) yogurt and cottage cheese are also good choices.

• Cook at home when you can. “Preparing meals at home makes it easier to control how much sodium is in your food,” says Rouse. She recommends using herbs and spices in place of salt to enhance the flavor of your dishes.

Our Expert Take

Your heart health is shaped by more than what you eat for breakfast, lunch and dinner. The snacks you reach for throughout the day can also influence your cardiovascular risk, especially when they are high in sodium, saturated fat and added sugar. Options like jerky, meat sticks, potato chips, charcuterie packs and packaged baked goods all tend to be high in these ingredients, which can lead to high blood pressure, elevated cholesterol and increased triglycerides. Fortunately, you can reduce this risk by swapping these snacks for fruits, vegetables, nuts and whole grains that are high in fiber. Making these simple changes to your snacking habits can play a meaningful role in protecting your long-term heart health.

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