Heart disease remains the leading cause of death in the U.S. and other major countries, and high cholesterol is a major risk factor.
What Are The Good Snacks To Lower Cholesterol?
Eating a healthy diet is one of the best ways to control your cholesterol, some foods are better at lowering it than others.
In this article, we’ll look at 10 of the best cholesterol-lowering snacks found in supermarkets and health food stores near you!
Edamame is a great source of fiber, protein, and vitamins A and C. It also contains iron, magnesium, and many other essential nutrients.
One cup of cooked edamame contains about 22 grams of protein (about 50 percent more than an egg!), which can help you stay fuller longer to avoid snacking between meals.
Whole soybeans are good for your heart because they contain phytosterols: plant-based compounds that lower LDL cholesterol levels in the body by blocking its absorption in the intestines.
Walnuts are a great source of protein and omega-3 fatty acids, which help lower cholesterol. In addition to their health benefits, walnuts are tasty and versatile.
You can enjoy them as part of an appetizer plate or snack on them with some yogurt for a quick breakfast. Either way, you’ll get an excellent fiber source in your diet.
A single ounce (28 grams) of walnuts contains 2 grams of fiber — that’s about 10% of the recommended daily intake!
Popcorn is a whole grain, so it’s a great choice for reducing your risk of heart disease and diabetes. Popcorn is also high in fiber and low in calories, which can help you feel full longer.
Popcorn contains antioxidants that can help protect against cancer, coronary artery disease, and cognitive decline.
It also has iron to help your blood cells carry oxygen throughout the body (thus keeping you energized).
Popcorn has magnesium to relax muscles and make them stronger; plus it has thiamin—an essential vitamin that helps convert food into energy.
Oatmeal is a good source of fiber and cholesterol-lowering soluble fiber. It’s also a good source of heart-healthy monounsaturated fat, plus B vitamins that help lower blood pressure and reduce your risk of heart disease.
Add some nuts or seeds to your oatmeal to get an extra dose of healthy fats.
Almonds are a great source of fiber and protein, and they contain heart-healthy fats.
Almonds are also high in vitamin E, magnesium, and monounsaturated fats. They’re also a good source of polyunsaturated fats (such as omega-3 fatty acids).
Many studies have shown that almonds can lower cholesterol levels. These effects vary from person to person, but most research shows that eating 1 ounce (about 24 almonds) per day can reduce LDL (“bad”) cholesterol by up to 5 percent in people with normal levels.
Beans are the ultimate health food. Not only are they packed with fiber, protein, and potassium, but beans also contain magnesium, folate, and iron
. They’re also low in fat and sodium—two things that most Americans get too much of in their diets.
As if that wasn’t enough to make you want to stock your pantry with cans of beans (preferably low-sodium), here’s another reason:
Beans can help lower cholesterol levels when eaten regularly as part of a healthy diet!
7. Apples And Pears
A healthy snack option, apples, and pears are high in fiber and water content. They’re also rich in vitamins and minerals like vitamin C, potassium, folate, and other nutrients that have antioxidant properties.
These fruits are low in calories but with a high water content for their weight which makes them filling too.
When eaten raw or cooked (microwave), apples and pears can be good for digestion and weight loss because they help flush out toxins from your body.
8. Vegetable Chips
Vegetable chips are the perfect snack if you’re looking to lower your cholesterol. But what exactly are vegetable chips, and how do they work?
They’re essentially vegetables that have been sliced into thin pieces and fried in oil at a high temperature, which causes them to crunch up appealingly.
This can be done with potatoes (the most common), carrots and parsnips, sweet potatoes, or even kale.
As for the benefits of eating these snacks: because they’re made from vegetables that are low in fat and calories but high in fiber and nutrients, eating them will help keep you full longer than other foods.
Plus, cutting raw veggies into thin slices means that each chip has less surface area exposed to air (which dries things out), so they won’t go bad as quickly as regular fresh produce would!
Of course, there are drawbacks, too—like any fried food item, there’s an increased risk of developing heart disease or diabetes due to its high sodium content (though this can be reduced by choosing low-sodium versions).
Another downside is that frying makes them taste more like french fries than actual fruit or veggie chips! Make sure not to overdo it on these treats since one serving contains almost half your daily value of sodium per serving.
9. Fatty Fish
It’s important to note that not all fatty fish are created equal. Neither are they equally good for your heart.
For example, tuna is one of the worst fish you can eat if you’re trying to lower your cholesterol levels because it contains high levels of mercury.
The same goes for sharks, swordfish, and king mackerel.
Instead, stick with sardines (packed in water), salmon (wild-caught or farm-raised), Atlantic cod, and Pacific halibut — all low on mercury and rich in omega-3 fatty acids that have been shown to reduce heart disease risk factors like inflammation and blood pressure as well as lower LDL “bad” cholesterol levels by up to 10 percent over six weeks when eaten regularly.
Pistachios are rich in monounsaturated fat, which reduces LDL cholesterol by increasing its breakdown. They’re also rich in phytosterols, plant compounds that can help lower cholesterol.
Pistachios are very high in fiber—about 5 grams per 1/4 cup—which helps keep you full so you don’t overeat later in the day.
Pistachios are also a good source of protein and vitamin B6 (a nutrient that plays an important role in metabolism).
Because of their high carbohydrate content, however, people with diabetes may have trouble controlling their blood sugar when eating pistachios.
For this reason, it is recommended that anyone who has diabetes carefully monitor his or her intake of nuts if he or she chooses to include them as part of his or her diet plan.
There you have it—10 of the best cholesterol-lowering snacks! We hope you’ve found this information helpful and that your next trip to the grocery store will be full of new ideas.
Remember to always take care of yourself, especially when it comes to eating healthy foods and staying active.