Professor Sarah Berry, a nutrition scientist at King's College London specialising in cardiometabolic health, has detailed the five snacks she regularly consumes to support her heart. As a self-professed snacker, Berry focuses on incorporating whole, nutrient-dense foods rather than cutting out snacks entirely, a strategy she says can naturally displace less healthy options in one's diet.

Her advice is aimed at the 95% of Americans who snack at least once daily, according to US government data. Snacks account for nearly a quarter of daily calories and 43% of added sugars for the average American, making smart choices a significant lever for improving health outcomes.

A Handful of Nuts, Seeds, and Dried Fruit

Berry keeps a jar of a homemade mix in her kitchen at all times, grabbing a handful when hungry or sprinkling it over yogurt. The blend typically contains walnuts, almonds, sunflower seeds, chia seeds, goji berries, and dried cranberries, and lasts up to four weeks. "I'm getting plant diversity, I'm getting fibre, I'm getting protein, I'm getting fermented food from the yogurt, I'm getting heart-healthy oils, I'm getting bioactives," she told Business Insider, referring to health-promoting compounds like antioxidants.

Cheese on Wholegrain Crackers

Challenging the common demonisation of cheese, Berry enjoys a slice on a fibrous cracker. She notes that while cheese is high in saturated fat, emerging research on fermented dairy suggests it may not raise cholesterol as previously thought. "Having a reasonable amount of cheese as part of your diet can be very healthy," she said, pointing to evidence that fermentation may make beneficial substances more bioavailable, offering cardiovascular protection.

Oatmeal with Nut Butter

This serves as a go-to breakfast or snack. Berry adds nut butter and her seed mix to oats, which are rich in a soluble fibre called beta-glucan. Beta-glucan is clinically shown to lower LDL ('bad') cholesterol, thereby reducing cardiovascular disease risk. She typically uses peanut butter but states any nut butter is beneficial.

Fresh Fruit

Berry advocates for fruit as a convenient, nutritious snack, dismissing common fears over its natural sugar content. Fruit provides essential fibre and antioxidants linked to heart health. "It can be put in our bag, it's easily transportable, long-lasting, and very cheap," she said. Her personal favourites are strawberries, raspberries, and mangoes.

Almonds

Berry snacks on almonds regularly, influenced directly by her own research. A 2020 study in The American Journal of Clinical Nutrition, which she worked on and was supported by the Almond Board of California, found significant benefits. In the six-week trial, 105 participants were split into groups snacking on almonds or calorie-matched muffins. The almond group showed lower LDL cholesterol and improved endothelial function—a marker of healthy blood vessels—compared to the muffin group.

Berry stresses that her recommendations are for existing snackers, not an encouragement for non-snackers to start. Her approach underscores a practical dietary strategy: choosing snacks high in fibre, healthy fats, and plant diversity to support long-term cardiometabolic health based on current scientific evidence.