- How you eat affects your heart health, and protein is worthy of your attention.
- Low-fat Greek-style strained yogurt delivers protein as well as minerals and probiotics.
- Fruit and nuts add fiber, antioxidants and plant-based protein.
You probably already know that what you eat can make a big difference for your heart. You’ve heard plenty about fiber and healthy fats, but protein deserves just as much attention. In fact, cardiologists say it’s a key nutrient for keeping your heart strong.
“Protein is an important part of a heart-healthy diet,” says Kimberly Campbell, M.D., FACC. “Your body needs protein to build and repair muscle. Your heart is also a muscle, so consuming the right type of proteins can help keep your heart healthy and reduce your risk of heart disease.”
Still, getting enough protein can be tricky, especially if you’re relying only on meals. That’s where smart snacking helps—especially when cardiologists point to one clear winner: low-fat Greek-style strained yogurt with fruit and nuts.
How Greek-Style Strained Yogurt with Fruit and Nuts Can Improve Heart Health
Low-fat Greek-style strained yogurt, fruit and nuts work together to deliver protein, fiber, healthy fats and antioxidants—four nutrients cardiologists say are essential for supporting heart health.
Protein & Minerals from the Yogurt
A 7-ounce container of plain, low-fat Greek-style strained yogurt packs roughly 20 grams of protein and is low in saturated fat. It also provides calcium, which supports muscle function and nerve transmission and helps your blood vessels contract and dilate properly. Some brands include added vitamin D to help your body absorb calcium.
Greek-style strained yogurt also delivers potassium, a mineral that helps regulate blood pressure, and probiotics—beneficial bacteria that support a healthy microbiome. That’s helpful for heart health, as research suggests certain gut bacteria may positively influence cholesterol and other markers linked to cardiovascular disease.
Fiber and Antioxidants from Fruit
Fresh or dried fruit pairs naturally with yogurt. Snacking on dried fruit has been associated with a lower risk of cardiovascular events like heart failure or stroke. Dried dates, apricots, cranberries and raisins are rich in minerals and antioxidants, and their concentrated form provides an easy boost of fiber. Fiber has been shown to lower LDL cholesterol and may help support healthier blood pressure. For an especially powerful mix-in, try dried apricots—they’re high in flavonoids, potent antioxidants linked to reduced inflammation and lower heart disease risk.
Heart-Healthy Fats from Nuts
We love all kinds of nuts—they’re a crunchy, satisfying way to add heart-supporting fats, antioxidants and fiber to your day. While any nut is a win, walnuts stand out. They’re rich in plant-based omega-3s and have been linked to improved cholesterol levels. In one study, people who ate roughly 1 to 2 ounces of walnuts daily for a year saw a significant decrease in LDL cholesterol.
Nutrients to Focus On for Heart Health
Plant-Based Protein
Eating patterns that emphasize protein, particularly plant-based sources, have been shown to lower the risk of death from cardiovascular disease. Consider adding more protein-rich plants to your meal plans from foods like beans, lentils, edamame, tofu and quinoa. Plant proteins are also high in fiber, so you’ll get more bang for your buck when you choose them over an animal-based protein.
Fiber
Eating a high-fiber diet lowers cholesterol and supports heart health. But how? “Fiber binds to cholesterol and helps flush it out of the body as waste,” says Salma Alsibai, RD. Fiber is also needed for proper digestion and a healthy gut microbiome. Since gut health may be associated with better cholesterol levels and lower heart disease risk, it pays to keep your gut healthy. Choosing more high-fiber snacks can help to boost your daily fiber intake.
Omega-3 Fats
According to the American Heart Association, long-chain omega-3 fats from fish may promote heart health by lowering blood pressure and triglycerides. If you’re not a fish eater, walnuts, chia seeds, hemp seeds and flaxseeds offer a plant form of omega-3 called alpha-linolenic acid (ALA). Toss them into your yogurt or on top of a s salad for an easy boost. Since our bodies can’t make omega-3s on their own, getting them from food is essential.
Polyphenols
“Consumption of polyphenols has been associated with a reduced risk of cardiovascular disease,” says David Sabgir, M.D. Good sources of polyphenols include apples, blackberries, blueberries, spinach, coffee and green tea.
Polyphenols are antioxidants so that means they help protect your cells from oxidative stress and inflammation—two processes that play a role in the development of heart disease. Adding more polyphenol-rich foods to your snacks and meals is a simple way to support heart health, and pairing them with protein and healthy fats (like yogurt and nuts) can make them even more powerful.
Additional Strategies for a Healthy Heart
Limit Alcohol
Despite its heart-healthy image, research finds that alcohol is associated with a higher risk of heart disease. That risk appears to increase with the amount and frequency of alcohol intake. “If you do drink alcohol, drink as little as possible and definitely no more than one drink per day for women and two drinks per day for men,” says Martha Gulati, M.D.
If You Smoke, Seek Help Quitting
Smoking can cause damage to blood vessels, making it a major risk factor for heart disease. Combined with other heart disease risk factors, such as type 2 diabetes or high blood pressure, smoking increases the likelihood of developing heart disease even more. However, quitting can be difficult, so don’t go it alone. If you smoke, speak with a health care provider, who can help you find ways to stop.
Our Expert Take
Your heart needs a variety of nutrients from whole foods, specifically protein, healthy fats, fiber and antioxidants. Eating a protein-rich snack like Greek-style strained yogurt with fruit and nuts can increase your protein intake and deliver additional nutrients to support heart health. Along with unsaturated fats, antioxidants and fiber, this snack also serves up calcium and potassium for healthy blood pressure. So, what are you waiting for? Grab a spoon and dig in!
