Some snacks can help you control your cholesterol levels.
High
cholesterol levels are a major risk factor for heart disease, one of the
leading causes of death worldwide. (1）。
Fiber
and heart-healthy fats from foods such as vegetables, fruits, nuts, seeds,
legumes, whole grains, and fish may help keep your levels in the healthy range.
In particular, consuming enough fiber can lower your cholesterol levels by as
much as 10% (2).
If you
have high cholesterol, the American Heart Association (AHA) recommends limiting
your intake of saturated fat from foods such as meat and dairy to no more than
5-6% of your daily calories — 11-13 grams per day for people who consume 2,000
calories (3).
Since
many snacks are highly processed, you might be wondering about some snack
options that are rich in fiber and healthy fats.
Here
are 15 nutrient-rich snacks that may help lower cholesterol.
Best
homemade
If you
want to fill your shopping list with some cholesterol-good foods, these
delicious homemade snack recommendations may help you find inspiration.
Each
snack contains fiber and heart-healthy unsaturated fats from whole foods such
as fruits, vegetables, and whole grains. In addition, they are low in saturated
fat and dietary cholesterol.
1. Avocados on whole wheat toast
Avocados
are rich in unsaturated fats that have been shown to help lower LDL (bad)
cholesterol. What's more, each half of this fruit contains about 5 grams of
fiber. Pair with whole-wheat toast for more fiber (4, 5).
To make
avocado toast, simply bake a slice of your favorite whole wheat bread and top
it with thinly sliced avocados. For added flavor, try squeezing the lemon juice
and sprinkling it with fresh vanilla.
This
snack contains approximately (5, 6):
- total fat: 11 g
- saturated fat: 1 g
- cholesterol: 0 mg
- fiber: 5-7 g
2. Tuna
seaweed roll
Tuna is
a source of omega-3 fatty acids, an unsaturated fat that has a
cholesterol-lowering effect. (7, 8）。
You can
make a fast-food tuna salad with a can of tuna and any of your favorite
heart-healthy blends like olive oil, onions, or celery. Then, use seaweed
slices (a thin edible seaweed) or lettuce leaves to make a snack-sized tuna
sandwich roll.
This
dish contains approximately
- total fat: 3-4 g
- saturated fat: 0.5 g
- cholesterol: 30 mg
- fiber: 2-3
g
3.
Curry salmon salad celery boat
Salmon
is another great omega-3 fat whole food source. Just like tuna, it can be used
to make delicious, nutritious snacks.
To make
the salad, mix a jar of salmon with olive oil mayonnaise, curry powder, chopped
grapes, cashews, and a pinch of honey. Next, scoop the salmon salad into a few
celery strips for a simple, tasty snack or light lunch.
Curry
salmon salad celery boat available:
- total fat: 5-7 g
- saturated fat: 1 g
- cholesterol: 54 mg
- fiber: 2-3 g
4. Oat
energy bite
Energy
snacks are a popular choice for snacking on the go because they are easy to
package and rich in protein.
You can
make your own products with oatmeal, nut butter, ground flaxseed, chia seeds,
dark chocolate, dried fruit, and honey.
Mix the
ingredients of your choice in a bowl until a thick, plastic consistency is
reached, then scoop out the spoon-sized parts with a spoon and roll them into
balls by hand. Keep them refrigerated until you go out.
two
mouths contain approximately (15, 16, 17):
- total fat: 2-5 g
- saturated fat: 1-2 g
- cholesterol: 0 mg
- fiber: 2-4
g
5.
Guacamole with vegetable slices
Guacamole
is another simple and delicious way to enjoy the potential cholesterol-lowering
benefits of guacamole.
Make
basic guacamole garlic by adding half of the ripe avocado juice, chopped onion,
tomato into chunks, and minced meat.
Serve
with slices of your favorite vegetables. Carrots, small bell peppers and
asparagus are all good choices.
This
dish is offered approximately (5, 18):
- total fat: 11 g
- saturated fat: 1-2 g
- cholesterol: 0 mg
- fiber: 6-7
g
6.
Roast the chickpeas
Chickpeas,
also known as chickpeas, are versatile, delicious legumes that are rich in
fiber and plant protein. When baked, they become crunchy and perfect for
heart-healthy snacks.
Simply
spread the cooked chickpeas evenly on a baking sheet lined with parchment and
sprinkle with a pinch of olive oil and salt. Bake them at 400° f (205°c) for
about 30 minutes, or until crispy.
For
added flavor, flavor with dry spices such as curry powder, paprika, lemon zest
or black pepper.
Just
1/2 cup (92 g) roasted chickpeas to provide (19):
- total fat: 8 g
- saturated fat: 1 g
- cholesterol: 0 mg
- fiber: 6
g
7.
Edamame
Edamame
is an immature soybean that does not require preparation to make a convenient,
heart-healthy snack.
Simply
steam the frozen edamame and sprinkle it with coarse salt – if you are paying
attention to your sodium intake, be careful not to overdo it. You can eat them
immediately or take them with you.
Just 1
cup (160 g) of cooked edamame to serve (20):
- total fat: 12 g
- saturated fat: 2 g
- cholesterol: 0 mg
- fiber: 8
g
8.
Trail combination
Trail
mix is a great way to incorporate healthy fats and fiber into your diet. Plus,
it's completely customizable.
Combine
walnuts, pumpkin seeds, pecans and almonds with dark chocolate or dried fruit
for a delicious sandwich snack.
If you do
not want to make it yourself, look for a prefabricated trail blend that doesn't
contain too much added sugar, as excessive sugar intake may raise your
triglyceride levels (21).
The AHA
recommends limiting daily-added sugar intake to no more than 25 grams and 36
grams (22 grams) for women and men, respectively.
As
little as 1 ounce (28 g) trail mix you can provide (23):
- total fat: 13 g
- saturated fat: 1.5 g
- cholesterol: 0 mg
- fiber: 3 g
9.
Apple slices with nuts or seed butter
Apple
slices with nut butter are classic, and it's easy to see why.
Apples
provide fiber and a variety of important nutrients such as vitamin c and
potassium. Nuts and seed butters, such as almonds, peanuts or sunflower butter,
provide extra fiber, a small amount of protein, and plenty of heart-healthy
fat.
A
medium apple (200 g) and 1-tablespoon (16 g) peanut butter are available (24, 25):
- total fat: 8 g
- saturated fat: 2 g
- cholesterol: 0 mg
- fiber: 7
g
Conclusion:
Some
snacks can help you control your cholesterol levels.
When
looking for foods that are good for cholesterol, choose foods that are rich in
fiber and heart-healthy unsaturated fats from whole foods like nuts, seeds,
vegetables, and fruits.