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Even though genetics do play a major role in heart disease, your lifestyle choices are a big part of your overall heart health.

Exercise, diet, and stress levels will ultimately be the deciding factor in preventing and reversing heart disease.

But, there are things you can do, to outsmart your genetics and the following 5 snacks are just one of those ways. They are quick, powerful and easy to take with your anywhere.

Dark chocolate

Research shows that eating Dark Chocolate can lower your risk of heart disease. Which is good enough for me, but if you need more reasons to eat chocolate, and it does need to be dark chocolate here are a few more.

Dark chocolate has a very high percentage of cocoa. Cocoa is rich in flavanols, which help prevent clogged arteries, thereby reducing the risk of heart attack and stroke. Dark chocolate has also been shown to decrease blood pressure.


Studies show eating one or 2 cups of blueberries per day can lower triglycerides, improve cholesterol levels, and protect against oxidative damage that leads to clogged blood vessels. They are full of antioxidants and phytonutrients.


An apple a day keeps the doctor away. That saying really is true. Apples have been shown to to lower LDL (bad Cholesterol) levels and are chock-full of high powered antioxidants.

Garbanzo beans aka Chickpeas

Beans, Beans good for your heart the more you eat the more you….well you get the picture. But it does seem like that saying is more than true for more than just gas issue, which by the way chickpeas rarely cause gas like other legumes. But, all beans are very good for your overall heart health. Why? They are loaded with soluble fiber which does help lower cholesterol all while providing antioxidants, omega-3 fatty acids and potassium. From a snack point of view, they are delicious roasted or made into hummus.


Calorie for calorie, Almonds just have more heart protecting nutrients than just about any other nut. Walnuts came in 2nd place, so don’t feel guilty if you actually prefer them over walnuts. Almonds have fiber, potassium, Vitamin E and are full of monounsaturated fat, which is the kind you want.

Image: BobMacInnes