18 Heart Healthy Snacks to Help Reduce Inflammation (2024)

FAQs

What snack foods reduce inflammation? ›

He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols — protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.

The anti-inflammatory fix: For a satisfying crunch that's totally guilt-free, try snacking on superfood Kale chips. These kale chips are dehydrated, so they maintain their nutrients and are packed with anti-inflammatory goodness.

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains.

Try fruit and custard

Serve baked or stewed fruit (such as apples, pears or plums) with low-fat custard. You can top with fresh berries and prepare individual pots to serve easily if you are feeding a group. Get our recipe for baked apple with spiced sultanas (pictured).

What cereal is best for inflammation? ›

Quinoa, GF: This versatile, high-protein seed is an ideal grain substitute. Research suggests it might suppress the release of pro-inflammatory proteins in the body called cytokines, which could be helpful for preventing inflammation. Sorghum, GF: This cereal grain is rich in protein.

Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables. Read food labels to choose low-sodium products.

Graham crackers can be healthy if you pair them with high quality sources of protein, fat, and fiber. They can also be high in sugar and low in fiber despite their high carb count, so it may be best to eat them in moderation.

Yogurt or Cottage Cheese and Fruit

Pair it with a fruit of your choice. Some ideas: oranges, apples, kiwis and berries, as these are all rich in potassium, vitamins and antioxidants, which help reduce blood pressure and inflammation.

The Bottom Line

When you stop by Walmart for groceries or other essentials, check out the snack aisle and pick up a box or two of their private-label Cashew Cookie Date & Nut Bars. This unique fruit-and-nut bar contains only two ingredients, both of which offer anti-inflammatory benefits.

Foods that may help manage inflammation include certain fruits, vegetables, nuts, seeds, and even popcorn. Following an anti-inflammatory diet is one way to reduce the amount of inflammation in the body.

Multi-Grain and Seed Crackers

If you want to take your cracker habit to the next level, grab a box of Crunchmaster 6-Seed Multi-Grain Crackers (about $13 for a 28-ounce package). In addition to whole grains like brown rice and millet, they're packed with inflammation-quelling flax, quinoa, sesame and chia seeds.