In This ArticleView AllIn This ArticleWhat to Look for in a Cholesterol-Friendly SnackThe 6 Best Bedtime Snacks for High CholesterolOther Tips to Manage Your High Cholesterol Levels
In This ArticleView All
View All
In This Article
What to Look for in a Cholesterol-Friendly Snack
The 6 Best Bedtime Snacks for High Cholesterol
Other Tips to Manage Your High Cholesterol Levels
According to theCenters for Disease Control and Prevention, more than 11% of American adults have high cholesterol, which can lead to heart attack or stroke. One of the best ways to prevent or manage high cholesterol is through nutrition. Consuming adequate fiber and unsaturated fats can help reduce LDL or “bad” cholesterol and raise HDL or “good” cholesterol levels. Oftentimes, snacking gets a bad rap. But we’re here to tell you that snacking can absolutely support your health goals. Keep reading to learn what to look for in a high cholesterol-friendly snack and our top six bedtime snack ideas for high cholesterol.
Pictured Recipe:Chai Chia Pudding
When it comes to managing high cholesterol with nutrition, there are two key things to keep in mind. The first is to swap saturated fat for unsaturated fat. Saturated fat and trans fats can raise your LDL or “bad” cholesterol levels, while unsaturated fats can lower LDL and total cholesterol levels. TheDietary Guidelines for Americansrecommends that no more than 10% of your daily calories come from saturated fat, while theAmerican Heart Associationhas stricter guidelines, recommending no more than 6% of your daily calories come from saturated fat.
The #1 Snack to Help Lower Cholesterol, According to a Dietitian
1. Oatmeal with Bananas
Oatmeal has a couple of properties that canhelp reduce cholesterol. It is one of the best sources of beta-glucans out there, and it also has soluble fiber.Pairing it with bananasadds more soluble fiber and some yummy sweetness for a comforting, cholesterol-friendly evening snack. As a bonus, you might add some chia seeds for more soluble fiber and unsaturated fat to help you feel satiated.
2. Low-Fat Yogurt with Granola and Berries
While full-fat dairy can add saturated fat to your diet, fat-free or low-fat dairy can help you get in thiscalcium-rich foodgroup with minimal saturated fat. Remember, you don’t need to eliminate saturated fat entirely; you just need to be mindful of it. Low-fat yogurt, particularly low-fat Greek yogurt, is high in protein to help you feel satisfied.Adding berrieswill add soluble fiber to reduce cholesterol. Depending on your taste preferences and hunger, you can also add chia or flax seeds and granola.
3. Whole-Wheat Crackers with Hummus
If you’re a savory-food lover, don’t fear! Whole-wheat crackers with hummus makes a great bedtime snack with cholesterol-lowering potential. Whole-wheat products can be a great source of fiber, and some crackers are also a good source of unsaturated fat. Just check the nutrition label to make sure, since products will vary. Hummus is another good source of unsaturated fats and fiber, thanks to its chickpea and olive oil base. As a bonus, when eaten together, this pairing will form acomplete proteincontaining a good balance of all nine essential amino acids. This can help you feel full and satisfied!
4. Chia Pudding
5. Whole-Wheat Toast with Avocado
Here’s another bedtime snack idea for our savory-food lovers. Avocado is a traditional Latin cultural food that has become increasingly popular in the U.S. It is packed with unsaturated fats and fiber and makes a delicious, creamy addition to many dishes.Having it on top of whole-wheat toastups the fiber content and make for a well-rounded, satisfying snack.
5. Dried Fruit and Nuts
We’ve spoken about how soluble fiber and unsaturated fat are key for cholesterol management, and this duo is a perfect example of that combo! Many fruits are rich in soluble fiber, while nuts are a great source of unsaturated fats and fiber, too. Dried fruit will contain more soluble fiber in a smaller volume than whole fruit. Just be mindful of whether the dried fruit you’ve purchased contains added sugars; you generally want to avoid going overboard on those.
Dried vs. Fresh Fruit: Which One Is Healthier?
In addition to making nutritious food choices, here are some other health-promoting behaviors you can focus on to manage high cholesterol:
The Bottom Line
High cholesterol is pretty common in the U.S., and there are a bunch of lifestyle factors you can alter to help prevent or manage it. When it comes to nutrition, try to increase your fiber intake and swap out saturated fats for unsaturated fats in your diet. And if you’re struggling to get started, why not try out one of the snacks we suggested above?
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