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High Cholesterol-Snack Out Of It!

Pssssst…Here’s a tip you’ll enjoy…A fun way to reduce that high cholesterol-snack out of it! 

You may think (or have been told) that cutting out snacks is the way to go, but eating at regular intervals is actually important for normalizing your blood sugar levels and keeping your metabolism moving throughout the day. Here’s a more satisfying way to stay on track.

High Cholesterol-Snack Out Of It-head

Just because you can’t reach for greasy chips, fries, doughnuts, cakes, and cookies does not mean you’re stuck with tasteless choices. In fact, if you “work it” right, snacking can be a great way to include cholesterol-lowering foods, if you learn to choose wisely.

Here are some”happy snacks” to try:

Popcorn

High Cholesterol-Snack Out Of It-popcornPopcorn provides fiber and whole grains, necessary for good digestion and lowering cholesterol, according to the American Heart Association.

 ➡ Not only does popcorn have more fiber than whole-wheat bread or brown rice, but this cholesterol buster is also a low-calorie snack when prepared properly and eaten in moderation.

 ➡ Microwave or air pop kernels without oil, and skip the butter and salt.

 ➡ If you want to add some flavor, give it a spray of olive oil (available at grocery stores) and sprinkle some Parmesan cheese over it.

But skip the ready-made kind of microwave popcorn…it’s bad news! Read about it here.

High Cholesterol-Snack Out Of It-nutsNuts-One way to get healthy fats

Nuts can be a great snack option when you want to lower your cholesterol. 

 ➡ Almonds:

 ➡ Replacing artery-clogging saturated fat with healthy, monounsaturated fat-rich almonds not only lower LDL (the “bad” cholesterol), but is also an ideal strategy for preventing LDL from oxidizing — a recognized step in the development of atherosclerosis.

 ➡ Walnuts:

Another good choice if you have high cholesterol.

 ➡ But remember that nuts are high in calories, so be sure to stick to a single serving size of about one ounce (not more than 24 almonds or 14 walnut halves),
  

Raw Vegetables With Hummus:

high cholesterol-snack out of it-raw vegsAlthough vegetables are rich in vitamins, and mother nature freely provides them, Americans (in particular) just are not getting enough.

 ➡ Not only are they great for you if you have high cholesterol (because they’re full of fiber, vitamins, and minerals — which contribute to good health —) they’re also low in fat, sodium, cholesterol, and calories, which all contribute to heart disease.

 ➡ You don’t necessarily have to switch to a vegetarian diet to lower your cholesterol, but be sure to eat vegetables in a wide range of colors for the most health benefits.

 ➡ Try pairing them with hummus, which you can buy prepared or make at home from chickpeas or white beans. Hummus offers a healthy dose of fiber, protein, and antioxidants, among other benefits.

Potato Chips (yes!)

High Cholesterol-Snack Out Of It! ➡ People tend to consider potato chips off-limits when it comes to keeping high cholesterol under control — and indeed it’s best to avoid the traditionally made, fried, grease- and salt-covered, snack we all know and love if cholesterol is a concern.

 ➡ But potatoes themselves are low in calories, high in fiber, and filled with potassium, a mineral helpful in keeping blood pressure under control.

 ➡ Stick to baked versions of potato chips and, if you can,  prepare your own at home. Season them lightly with heart-healthy, extra-virgin olive oil and herbs like rosemary before popping them in the oven.

Fiber-Rich Oatmeal Soaks up Cholesterol

high cholesterol-snack out of it-oatmealOatmeal is not only a breakfast food. You can eat it at any time of the day to help lower your cholesterol. 

Oatmeal contains a specific soluble fiber that soaks up cholesterol and helps move it through the digestive system without being absorbed into the body.

In addition, the fiber links with bile acids to help with excretion, forcing your liver to make more bile, which helps lower LDL cholesterol.

Fruits are Pectin- and Potassium-Filled Snacks

High Cholesterol-Snack Out Of It!-fruitInstead of reaching for a candy bar, satisfy a sugar craving with fruit, which can actually help lower your cholesterol.

Apples, strawberries, grapes, and citrus fruits all contain a high amount of pectin, a type of fiber that can decrease your LDL cholesterol (the bad kind) levels. Clementines make an especially good choice as they also contain potassium, which can help control blood pressure. Bonus: They’re easy to grab on the go.


Bean-Filled Veggie Soup Is Rich in Fiber

 High Cholesterol-Snack Out Of It-soup➡ Soup might not be the first thing that comes to mind as a snack, but it can be a quick, easy, and satisfying pick-me-up that’s low in saturated fats — especially when it’s a bean-filled vegetable soup.

  ➡ Beans provide soluble fiber and protein to help stave off hunger (and the urge to snack on less healthy options). And veggies offer not only a lot of crunch, but also vitamins, minerals, and heart-healthy phytonutrients for very few calories.

Look for low-sodium versions in the grocery store, or prepare your own at home.

High Cholesterol-Snack Out Of It-grain breadWhole Grain Bread  (100% whole grain is what you want)it contains higher amounts of fiber.

 ➡ A great example and one that I love is pumpernickel bread, which is a rye-derivative but milder. And when you add cheese such as cheddar or gouda, you’ll also be treating yourself to gut-friendly probiotics.

Whole wheat bread has other added benefits, too: Just one slice gives you about two grams of protein and two grams of fiber.

Whether you opt to buy pumpernickel, rye, or good old-fashioned whole wheat, steer your cart to one of these choices in the bread aisle to help keep cholesterol in check.

Don’t get tied to the idea that healthy snacks have to be boring…Use your “gut” as an indicator, you know what lowering your cholesterol requires…and of course, browse through the Nutrition category on the right sidebar to find other ways to have your cake and eat it too 😛

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LEARN MORE HERE:

➡ LDL Cholesterol And How To Tame That Dragon

➡ How Diabetes Affects Your Cholesterol Levels

➡ The Health Benefits Of Fiber For Diabetics