Healthy Habits: How to make a heart healthy snack

Published: Jan. 28, 2020 at 7:53 AM EST
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Heart month is only a few days away, which means now is the time to start thinking about how we can care for our heart.

Heart disease is the leading cause of death in both men and women, but Savanna Cummings, a dietician with Vidant Health, says focusing on blood pressure and cholesterol can help keep it under control.

Cummings says a great place to start is with a healthy, on-the-go snack. She came on WITN News at Sunrise Tuesday to show us how to make one of her personal favorites: peanut butter protein and fiber bites.

The five-ingredient, no bake recipe is super easy and tasty. All you need is peanut butter or almond butter, dark chocolate chips, oats, ground flaxseeds and natural raw honey.


1 cup old fashioned oats or gluten free oats

2/3 cup natural creamy peanut butter or almond butter

1/2 cup ground flax seed

1 TBSP raw natural honey


1. Combine all 4 ingredients in a medium bowl. Combine thoroughly using a spatula, fork or mixer.

2. Place in the refrigerator for 15-30 minutes to allow the bites to form.

3. Roll in 17 bites or use a cookie dough scooper for uniform size.

4. Store for up to a week in the refrigerator in an airtight container.

Helpful hints:

- Ground flax seeds will keep freshness longer if you remove the air from the bag, seal and refrigerate.

- Raw natural honey from your local area can provide more health benefits than outsourced honey.

- Roll finished "bite" in crushed (peanuts or almonds) to make a special dessert for holidays or parties.

Nutrition Facts:

Serving Size: 1

Calories: 94

Total fat: 6g

Saturated fat: 1g

Polyunsaturated: 2.5g

Monounsaturated: 2.5g

Cholesterol: 0mg

Sodium: 23mg

Carbohydrates: 6g

Fiber: 2.5g

Sugar: 2g

Added sugar: 0.5g

Protein: 3g

Each bite is a good source of fiber, which helps fight the impact of dietary cholesterol.

The serving size is one protein bite. You can make them ahead of time and store them easily in the fridge for up to a week.

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