Could popular snacks actually contribute to better heart health and lower stroke risk?

17-Sep-2024 - Last updated on 17-Sep-2024 at 13:17 GMT

Pic: GettyImages/AaronAmut

As consumer interest in health deepens, the connection between everyday food choices and long-term health outcomes has come under intense scrutiny. Could some savory snacks and even ultra-processed foods (UPFs) unexpectedly offer heart health benefits?

Surprisingly, some studies suggest that certain savory snacks, cold cereals and yogurt or dairy-based desserts may contribute to improved heart health. At the same time, research reveals that ultra-processed foods (UPFs) like bread and cold cereals – typically linked to negative health outcomes – could be associated with a lower risk of stroke.

The role of savory snacks in heart health

Eating cashew nuts Getty — Pic: GettyImages

Traditionally, savory snacks have been viewed with skepticism due to concerns over high fat and sodium content. However, not all savory snacks are created equal and recent studies show that some may offer cardiovascular benefits.

Nuts and seeds, for instance, are rich in heart-healthy fats, fiber and antioxidants, all of which have been shown to reduce inflammation and improve cholesterol levels: key factors in reducing cardiovascular disease (CVD) risk.

A study published in the British Journal of Nutrition highlighted the benefits of regular nut consumption, including a lower risk of coronary heart disease. Whole-grain snacks, such as crackers, are another example of heart-healthy savory options, as they are rich in fiber that helps regulate blood pressure and reduce cholesterol levels.

However, when it comes to ultra-processed savory snacks, the picture becomes murkier. While some snacks like popcorn may offer certain nutritional benefits due to their fiber content, most UPFs are associated with negative health outcomes. High levels of sodium, acrylamide (a byproduct formed when starchy foods are baked or fried) and unhealthy fats present in many UPFs can increase the risk of atherosclerosis: a condition in which plaque builds up in the arteries, leading to heart disease and stroke.

Breakfast cereals: Beneficial or harmful?

Cold cereals offer a similarly complex story. Whole-grain cereals, which are rich in fiber, vitamins and minerals, are widely recognized for their cardiovascular benefits. A meta-analysis published in The Journal of the American College of Cardiology found that regular consumption of whole grain cereals is associated with a 20% lower risk of heart disease. The fiber in these cereals helps reduce cholesterol, maintain healthy blood pressure and regulate blood sugar, all of which are critical factors in heart disease prevention.

However, ultra-processed cold cereals, which often contain refined grains, added sugars, and artificial ingredients, tell a different story. These cereals have been linked to poor health outcomes, including obesity and type 2 diabetes: conditions that increase the risk of heart disease. Despite this, some research suggests that ultra-processed cereals fortified with vitamins and minerals may have a surprising benefit: a reduced risk of stroke.

A study published in The European Heart Journal examined the diets of over 100,000 people and found that those who consumed more ultra-processed breads and cereals had a slightly lower risk of ischemic stroke: the most common type of stroke, caused by blood clots. Researchers hypothesize that fortification with nutrients such as folic acid, which has been shown to reduce levels of homocysteine (an amino acid associated with stroke risk), may play a role.

extruded cereals pamela d mcadams — Pic: GettyImages

But while these findings are intriguing, it’s important to remember that the potential benefits of fortification don’t outweigh the negative health impacts of consuming UPFs, which are often high in unhealthy fats, sugars and additives.

Yogurt and dairy-based desserts: Heart-healthy options?

When it comes to dairy-based desserts, emerging research paints a more positive picture than one might expect. Yogurt, in particular, has been associated with a lower risk of CVD, especially for individuals already at higher risk of heart conditions. A study published in The American Journal of Clinical Nutrition found that regular yogurt consumption was linked to improved cardiovascular health, likely due to its high content of probiotics, calcium, potassium and magnesium.

Probiotics, in particular, are thought to improve gut health, which is closely tied to overall health, including heart health. By promoting a healthy gut microbiome, probiotics help reduce inflammation – a major contributor to heart disease – and improve cholesterol levels. In addition, the protein content in yogurt aids in weight management: an essential factor in preventing heart disease.

That said, not all dairy-based desserts offer these benefits. Many are high in added sugars and unhealthy fats, which can negate the potential positive effects. The key for consumers and manufacturers alike is to focus on high-quality, minimally processed dairy options that deliver the benefits of probiotics and essential nutrients without the added sugar.

Ultra-processed breads and stroke risk

Getty Images Selection of breads Milkos — Pic: GettyImages

While UPFs are generally considered unhealthy, some research suggests a surprising connection between ultra-processed breads and a lower risk of stroke. This finding, reported in the journal Foods, may be due to fortification practice of folic acid – specifically to mitigate the development of neural tube defects (NTDs) in newborns – also helps reduce stroke risk by lowering homocysteine levels. However, this does not mean that ultra-processed breads should be considered heart-healthy.

Most ultra-processed breads are high in refined grains, added sugars and preservatives, all of which are linked to adverse health outcomes. While fortification may mitigate some of the negative effects, relying on ultra-processed breads for health benefits is not advisable.

Opportunities for bakery and snacks producers

The nuanced relationships between different food categories and their effects on heart health and stroke risk present both challenges and opportunities.

However, the bakery and snacks industries are uniquely positioned to leverage scientific findings to create products that align with consumer health trends. By emphasizing whole grains, fiber and heart-healthy ingredients that promote heart health and stroke prevention, manufacturers can meet the growing demand for healthier options while also playing a role in reducing the global burden of cardiovascular disease.

Chip and dip pairing: A surprising finding

A recent study by Penn State researchers – to be published in the November issue of Food Quality and Preference – found that pairing chips with dips caused people to consume 77% more calories than eating chips alone. It also led to a faster eating rate and larger bite size of the total snack.

Participants ate an average of 345 calories when they paired chips with ranch-flavored dip made in the lab, compared to just 195 calories when they ate only the chips. Interestingly, the number of chips consumed didn’t change.

Lead author John Hayes said people didn’t compensate by eating fewer chips when a dip was available.

“This lack of compensation means that adding dip to chips can substantially increase overall energy intake without people realizing it,” he said.

For snack lovers, switching to lower-calorie dips like salsa or hummus, and watching portion sizes, can help curb this calorie overload.