That mid-afternoon snack might be more than just a pick-me-up — it could be helping (or hurting) your heart.

We asked Joseph Taliercio, APRN, with the Hartford HealthCare Heart & Vascular Institute’s Lifestyle Medicine program, for simple, heart-healthy snacks.

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But first – what makes a heart-healthy snack?

Start your snack hunt by looking for fiber, healthy fats and plant-based proteins.

“Nutrients like monounsaturated fats and polyunsaturated fats are great for heart health,” says Taliercio.

Monounsaturated fats are common in foods like:

  • Nuts (almonds, pistachios)
  • Avocados
  • Olive oil

While polyunsaturated fats can be found in:

  • Seeds (chia, pumpkin)
  • Peanut butter
  • Fish (salmon, tuna, sardines)

“But steer clear of added sodium, sugars and saturated fats,” Taliercio warns. “Processed foods are often packed with these ingredients, not only making them addictive but also potentially harmful for cardiovascular health.”

> Related: Best Foods for Heart Health

8 heart-healthy snacks to add to your diet.

Not sure where to start? Try these expert-approved snacks.

1. Vegetables and hummus.

Looking for a satisfying crunch?

Carrots, cucumbers and bell peppers are packed with fiber and antioxidants. Try pairing them with hummus for a plant-powered protein boost.

> Related: 4 Reasons to Eat More Hummus

2. Apples with cinnamon and nut butter.

This sweet and savory combo never misses.

“Apples are high in fiber, while nut butter provides healthy fats and protein,” says Taliercio. “Opt for an unsalted, natural nut butter to avoid added sodium and sugar. A sprinkle of cinnamon will also add flavor, without the extra calories.”

3. Greek yogurt with berries.

Creamy, tangy and naturally sweet, this snack is a winner.

“Plain, unsweetened Greek yogurt is high in protein and probiotics, while berries add antioxidants that support your heart,” Taliercio notes.

> Related: 6 Dietitian-Approved Snacks That Taste Great Too

4. Air-popped popcorn.

This might surprise you, but popcorn can actually be healthy.

“Popcorn is a whole grain, meaning it’s high in fiber and can help lower cholesterol,” says Taliercio. “Skip the butter and try seasoning it with nutritional yeast for a savory, cheesy flavor.”

5. Roasted chickpeas.

Love a crunchy, savory snack? Try swapping out chips for roasted chickpeas.

“These are high in both fiber and plant protein,” Taliercio notes.

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6. Crispbread crackers with homemade guacamole.

Trying to change it up?

Whole grain crispbread crackers offer fiber and complex carbohydrates, while the avocado in guacamole provides a boost of healthy fats.

7. Shelled pumpkin seeds.

If you’re looking for an effortless snack, pumpkin seeds might be the place to start.

“These are packed with magnesium, fiber and polyunsaturated fats. You can enjoy them on their own, or sprinkle them over yogurt or salads.”

8. Smoothies.

Smoothies are a great way to get a nutrient boost on the go.

“Just be mindful of added sugars — stick to whole fruits and unsweetened liquids like almond milk or water,” Taliercio suggests.

Snacking doesn’t have to be a guilty pleasure.

A healthy snack can be a great way to fuel your body and protect your heart.

“By choosing whole, nutrient-packed foods and avoiding processed options, you can support your heart health while keeping hunger at bay,” Taliercio says.

So next time hunger strikes, reach for a snack that satisfies your cravings and supports your heart.