Sometimes we think the best way to be “healthy” is to eat three meals a day and avoid snacking. But one cardiologist disagrees: Snacking deserves a place at the dinner table, even (especially?) if you’re watching your heart health.
“Snacking definitely has a place in a heart-healthy diet,” shares Dr. Lars Sondergaard, MDa cardiologist, chief medical officer and vice president of Abbott’s structural heart division. “The most important thing is what you’re aiming for. Snacks don’t have to be chips or candy.”
Yes, these snacks are convenient and often found in vending machines near our workplaces or at the gas stations we stop at when our cars and bellies need fuel. However, you don’t even have to sacrifice simplicity for a heart-healthy snack.
“It can be easily portable fruits like bananas or tangerines, hearty vegetables like baby carrots, or some nuts and seeds,” Dr. Sondergaard explains. “That said, a snack can also be a hard-boiled egg, a piece of dark chocolate, or even a slice of whole-wheat toast with a bit of nut butter. Honestly, it’s more versatile than most people expect.”
However, some snacks are best avoided. In particular, Dr. Sondergaard shares that people are focusing on a high-protein option that he personally avoids and advises his patients to do the same. As a cardiologist, he rarely (if ever) eats this snack.
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‘As a cardiologist, I do not recommend eating this snack for heart health’
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“I think a surprising snack that people may eat too much of is jerky,” notes Dr. Sondergaard. “Even though it is marketed as a high-protein, on-the-go option—which is partly true—the nutritional balance is remarkable.”
Indeed, a large piece of jerky has nearly 7 grams of protein, but reading the entire label is important.
“There are three things worth noting,” explains Dr. Sondergaard. “First, jerky is often very high in sodium, which if enjoyed in large quantities or too often – can increase blood pressure, ultimately placing more strain on the heart and increasing the risk of heart attack and stroke.”
That same large piece of beef jerky contains 356 mg of sodium. The American Heart Association recommends limiting sodium to 2,300 mg per day (ideally 1,500 mg). The salt in jerky can overshadow its sugar content (1.8 grams per serving).
“Most jerky on the market contains added sugars, which can increase triglycerides, a type of fat found in the blood and contribute to plaque buildup in the arteries over time,” Dr. Sondergaard warns.
Finally, beef jerky contains about 2.16 grams of saturated fat per large slice serving. “Saturated fat increases low-density lipoprotein, also known as ‘bad’ cholesterol – a major cause of heart disease,” Dr. Sondergaard explains.
The American Heart Association suggests limiting saturated fat to 13 grams (About 120 calories) if you’re on a 2,000-calorie diet.
Of course, jerky isn’t the only snack to keep in mind.
“In general, I advise patients to limit their intake of anything high in metabolites. [and] saturated fat, refined sugar or sodium,” Dr. Sondergaard notes and then adds, “The problem is that jerky can combine all three of these elements into a relatively small serving.”
Related: We asked 3 cardiologists about the best afternoon habits for heart health and they all said the same thing
Wait—Can I never eat jerky?
Dr. Sondergaard rarely says never. “I don’t believe any of these foods are ‘villains,’” he says. “While my advice would rarely be to completely eliminate a food as a solution to better heart health, it can be very difficult to practice mindful eating when it comes to these foods.”
He shares that the problem with these foods is that they actually taste delicious by design.
“The unfortunate side effect of these foods is that they are designed to be more palatable, so once you start eating them, it becomes difficult to stop,” Dr. Sondergaard explains.
And just because jerky tastes good and has protein doesn’t mean it’s the best thing for your heart (especially if you keep eating it, which is hard to avoid).
“Ultimately, consuming too many products high in sodium, sugar and fat is the real problem,” he says. “For patients who have difficulty controlling portion sizes, especially when it comes to salty, salty snacks, my advice is to avoid buying a family-sized bag of jerky or chips and instead get a snack-sized bag.”
Having a form of portion control in place will eliminate the urge to snack. “For people without heart disease, they may enjoy something like jerky from time to time,” Dr. Sondergaard reports. “For people with high blood pressure, high cholesterol or heart disease, I recommend just eating it as a rare, occasional snack instead of an everyday treat.”
Related: We Asked 4 Doctors Which Habits Best Support Weight Loss and Heart Health—They All Said the Same
Heart-healthy snacks that cardiologists love
Snacking can 100% be part of a heart-healthy diet. In fact, Dr. Sondergaard has some favorite *chef’s kiss* snacks for heart health.
“My top three snacks are blueberries, dark chocolate and canned fish,” he says. “Blueberries and dark chocolate are high in antioxidants that can help support healthy blood pressure, as well as their own effects in reducing ‘bad’ LDL cholesterol.”
Dark chocolate contains antioxidants, such as flavonoids, which research shows may support heart health. But pay attention to its fat and calorie content—a 1-ounce serving of dark chocolate is a reasonable portion in a balanced diet. For something more savory, he likes canned fish (which is completely easy to open and eat).
“Canned fish is often high in omega-3 fatty acids that our bodies cannot produce on their own,” Dr. Sondergaard explains. “These types of fatty acids may also help lower blood pressure and benefit the body’s overall health.”
Next:
Related: This popular breakfast item can clog your arteries, cardiologists warn
Source:
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Dr. Lars Sondergaard, MD, cardiologist, chief medical officer and vice president of Abbott’s structural heart division
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Snacks, beef jerky sliced and shaped. Food data center.
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Quit the habit of eating salt to lower blood pressure. American Heart Association.
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Fat in food. American Heart Association.
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Dark chocolate: Overview of biological activity, processing methods and strengthening properties. Current research in food science.
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Chocolate, dark, 70-85% cocoa solids. Food data center.
This story was originally published by Parade on April 11, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.