Snacks make up a quarter of what most people eat. Yet most of us never question them.In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not the problem and how seven snack swaps can lower cholesterol, support gut health, and reduce heart disease risk.Most snacks are high in sugar, salt, and saturated fat, and many carry “health” claims that hide this. Sarah breaks down how to spot this, explains what makes a good snack and why snack timing matters.You’ll walk away with seven simple snack ideas that help improve cholesterol, blood sugar, and heart health in weeks.If you’re a snacker, this may be the easiest place to improve your diet.🌱 Try our science-backed and tasty wholefood supplement Daily 30+Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOEFollow ZOE on Instagram.Timecodes📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFerment by Prof. Tim SpectorFree resources from ZOEEating for Better Brain Health: Your brain-gut blueprintHow to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Better Breakfast GuideMentioned in today's episodeZOE snacking study: What should you do?The ZOE Big IF Study: What did we find?Whole Fruits Versus 100% Fruit Juice, Nutrition Bulletin (2025)What are added sugars, and where are they hidden?Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.