Malina Cray’s Mediterranean Snacks with Heart Benefits

Malina Cray grew up watching her grandmother assemble colorful platters of olives, hummus, and whole grain breads drizzled with golden olive oil. “Food was never just food,” she says. “It was a way of keeping the heart—both literal and emotional—healthy.”

As a nutrition coach today, Malina encourages her clients to rediscover snacking as something mindful and healing. In a world dominated by ultra-processed bars and sugar-filled “healthy” bites, she returns to the Mediterranean roots—simple, fresh, and rich in the good stuff.

Her philosophy centers on snacks that not only curb hunger but contribute to heart health in tangible ways. Think fiber-rich legumes blended into creamy dips, omega-3-packed nuts and seeds, and fresh veggies drizzled with tahini or olive oil. It’s not about counting calories but about choosing ingredients that fuel the body the way it was designed to be fueled.

“People underestimate how powerful a good snack can be,” Malina says. “A small bowl of Greek yogurt with a drizzle of honey and a few walnuts can lower inflammation and reduce your cholesterol levels over time. A handful of roasted chickpeas instead of chips? That’s a swap your arteries will thank you for.”

The key is consistency. “If you build your pantry around Mediterranean staples, snacking smartly becomes second nature,” she says. “You won’t be tempted by junk if you’ve already prepped a few heart-happy options ahead of time.”

Snacking well doesn’t mean perfection, Malina insists. It means being prepared, being kind to your body, and embracing food that connects you back to centuries of wisdom.