Looking for a simple, heart-smart snack? This nutrient-packed trail mix is full of healthy fats, fiber and antioxidants—all of which support cardiovascular health.
Ingredients
- ½ cup raw almonds
- ½ cup walnuts
- ½ cup pistachios (unsalted)
- ¼ cup pumpkin seeds
- ¼ cup dried cherries or raisins (no added sugar)
- 2 tablespoons dark chocolate chips (70% cacao or higher)
Why It’s Good for Your Heart
- Almonds & pistachios provide heart-healthy monounsaturated fats and plant protein that can help support healthy cholesterol levels.
- Walnuts are rich in plant-based omega-3 fatty acids, which may help reduce inflammation and support overall cardiovascular health.
- Pumpkin seeds offer magnesium, a mineral that plays a role in maintaining a healthy heart rhythm and blood pressure.
- Dried fruit (no added sugar) adds fiber and antioxidants for heart protection.
- Dark chocolate (70% cacao or higher) contains flavonoids—antioxidants that may support blood vessel health when enjoyed in moderation.
How to Make It
Combine all ingredients in a bowl and mix well. Store in an airtight container for up to one week. Portion into small grab-and-go bags for convenience.
Portion Guidance Matters
Trail mix is nutrient-dense—but it is also calorie-dense. A standard serving of trail mix is 2–3 tablespoons. For this recipe, we calculated nutrition based on a 3 tablespoon serving, and we would not recommend exceeding that amount at one time. Approximately 73% of the calories in this recipe come from fat (primarily heart-healthy fats from nuts and seeds).
Per 3 Tablespoons:
- 157 calories
- 12.6 grams total fat
- 1.89 grams saturated fat
- 3 mg sodium
Pre-portioning 3 tablespoons into individual bags can help prevent overeating while still allowing you to enjoy the heart-healthy benefits.
When enjoyed mindfully, this trail mix makes a smart, satisfying snack that supports overall heart health.
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