You don't have to give up snacking to control your heart health.
According to the Centers for Disease Control and Prevention, more than 11 percent of Americans have high cholesterol, which can lead to a heart attack or stroke. One of the best ways to prevent or control high cholesterol is by consuming enough fiber and unsaturated fats, lowering LDL, or "bad" cholesterol and raising HDL, or "good" cholesterol levels. Usually, snacking has a bad reputation. But we're here to tell you that snacking can definitely support your health goals.
What to look for in cholesterol-friendly snacks
There are two points to keep in mind. The first is to replace saturated fat with unsaturated fat. Saturated fats and trans fats can raise your LDL, or "bad" cholesterol levels, while unsaturated fats can lower LDL and total cholesterol levels. Dietary guidelines for Americans recommend that you consume no more than 10% of your daily calories from saturated fat, while the American Heart Association's guidelines are stricter, recommending that you consume no more than 6% of your daily calories.
The second recommendation is to consume enough fiber. In general, women should consume 25 grams of fiber per day and men should consume 38 grams, but according to U.S. dietary guidelines, it may vary slightly for people of different ages. Soluble fiber — a type of fiber that absorbs water during digestion and turns into a gel-like substance — is particularly valuable for lowering cholesterol. In addition, β-glucan are polysaccharides that act as dietary fiber and have been shown to lower cholesterol levels. These can be found in both soluble and insoluble fiber sources.
The 6 best bedtime snacks for high cholesterol
1. Banana oatmeal
Oatmeal has several properties that can help lower cholesterol. It is one of the best β-glucan sources available and also contains soluble fiber. Pairing it with bananas adds more soluble fiber and some delicious sweetness, making it a comfortable, cholesterol-friendly evening snack. As a bonus, you can add some chia seeds for more soluble fiber and unsaturated fats to help you feel full.
2. Low-fat yogurt with cereal and berries
While full-fat dairy can add saturated fat to your diet, fat-free or low-fat dairy products can help you consume calcium-rich food groups with minimal saturated fat. Keep in mind that you don't need to eliminate saturated fat completely; You just have to pay attention to it. Low-fat yogurt, especially low-fat Greek yogurt, is high in protein and can help you feel satisfied. Adding berries adds soluble fiber to lower cholesterol. Depending on your taste preference and hunger, you can also add chia or flax seeds and granola.
3. Whole grain crackers with hummus
If you're a lover of savory food, fear not! Whole-grain crackers with hummus are a great bedtime snack with the potential to lower cholesterol. Whole grain products are a great source of fiber, and some cookies are also good sources of unsaturated fats. Just check the nutrition label to find out, as the products will vary. Since chickpeas and olive oil are based, hummus is another good source of unsaturated fat and fiber. As a bonus, when consumed together, this pairing will result in a complete protein that contains a good balance of all nine essential amino acids. This can help you feel fulfilled and fulfilled!
4. Chia pudding
Chia seeds are a great source of unsaturated fat and soluble fiber. If you mix them with liquid and keep them in the fridge for a few hours, they'll absorb some of the liquid and form a delicious, gelatinous snack that's both creamy and crunchy (I swear, it's delicious!). ）。 They also contain some protein and carbohydrates, but you can get more by using low-fat milk or soy milk as a liquid. If you like, you can add nuts or fruits to make it similar to parfait.
5. Avocado whole wheat toast
Here's another bedtime snack idea for our savory food lovers. Avocado is a traditional Latin cultural food that is becoming increasingly popular in the United States. It is rich in unsaturated fats and fiber, which can add a delicious and creamy flavor to many dishes. Putting it on top of whole-wheat toast can add fiber content and make it a comprehensive, satisfying snack.
6. Dried fruits and nuts
We've talked about how soluble fiber and unsaturated fats are key to controlling cholesterol, and this pair is a perfect example of that combination! Many fruits are rich in soluble fiber, and nuts are also a great source of unsaturated fats and fiber. Dried fruits are smaller in volume but contain more soluble fiber than whole fruits. Pay attention to whether the dried fruit you buy contains added sugars; You usually want to avoid overusing them.
Other tips for managing high cholesterol levels
In addition to choosing nutritious foods, there are some other health-promoting behaviors you can focus on to control high cholesterol:
- Quit smoking or vaping. Smoking and e-cigarettes have been shown to lower HDL, or "good" cholesterol levels.
- Limit alcohol consumption. Excessive alcohol consumption raises LDL, or "bad" cholesterol levels. According to the CDC, daily intake is limited to two cups or less for men and one cup or less per day for women.
- Get regular physical activity. Getting 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week can help lower cholesterol levels.
- Take the medication as recommended by your doctor. Sometimes, your health-promoting behaviors aren't enough to control your cholesterol levels. This may be due to a genetic predisposition to high cholesterol. Follow your doctor's recommendations for cholesterol control medications.
Also, be sure to talk to your doctor about getting a blood test to check your cholesterol levels. High cholesterol does not cause any symptoms, so the only way to know if you have high cholesterol is a physical exam.