7 Simple Snack Ideas To Lower Cholesterol Levels

Cholesterol is a waxy type of substance, similar to fat, that’s present in the blood. High levels can increase the risk of heart disease. There are two types – HDL (high-density lipoprotein), which is good, and LDL (low-density lipoprotein), which is bad. While HDL helps remove LDL from the arteries, eating certain types of foods too can help lower bad cholesterol. Certain lifestyle changes also help in reducing bad cholesterol levels.
Types of foods to eat
Eating foods that are high in fiber is essential to lower cholesterol levels. Fiber binds with cholesterol and helps in eliminating it from the body. Fiber is of two types – soluble and insoluble. Oats, beans, lentils, apples, and carrots are rich in soluble fiber, while insoluble fiber can be found in wheat bran, nuts, and seeds. Eating some amount of fruits and vegetables everyday can also help in reducing cholesterol levels.
One should make sure to avoid foods that are high in saturated fat and trans fat. Saturated fats are found in animal products, such as butter, cheese, and red meat. Trans fats are found in processed foods, like baked goods, margarine, and fried foods.
Regular exercise can also help in lowering bad LDL levels and in increasing your HDL levels. Try to get at least 30 minutes of moderate-intensity exercise three to four days in a week.
Simple snack ideas to lower cholesterol levels
Healthy apple cinnamon muffins
These muffins are made with whole wheat flour, oatmeal, applesauce, and cinnamon. They are lightly sweetened with honey and have no added sugar. The muffins are a good source of fiber and protein, which makes them filling and satisfying.
To make these muffins, simply mix all of the ingredients together in a bowl and then bake in a muffin tin for about 15-20 minutes. This snack is best enjoyed fresh. But the muffins can also be stored in an airtight container for up to a week.
Banana with almond butter
Bananas are a rich source of potassium, which can help lower blood pressure. Almond butter is a healthy source of monounsaturated fats, which can help reduce cholesterol levels. Together, these ingredients make a delicious combination, and a nutritious one at that!
Peanut butter and chocolate open sandwich
This tasty and easy-to-make snack is a great way to get your daily dose of peanuts, which are known to be good for your heart. Peanut butter is also a good source of protein and healthy fats. To make this treat, simply spread some peanut butter on a piece of whole wheat bread and top with a few dark chocolate chips. You can also add a sliced banana for extra sweetness and flavor.
Not only is this snack tasty, but it’s also packed with nutrients that can help lower cholesterol. Peanuts are a good source of plant-based protein, fiber, and healthy fats. Dark chocolate chips contain antioxidants that can help reduce inflammation. Bananas are a tasty source of potassium and can help regulate blood pressure.
Air-popped popcorn with a sprinkle of Parmesan cheese
Popcorn is a whole grain that contains fiber, which can help lower cholesterol levels. Air popped popcorn has no oil or butter added to it. To keep it healthy and yet not too “dry,” use avocado oil, olive oil, or walnut oil. Avoid oils like sunflower and soybean. Topping popcorn with Parmesan cheese gives it a savory flavor without adding saturated fat. Delicious, filling, and healthy!
Celery sticks with hummus
Celery is a low-calorie food that’s rich in insoluble fiber. Hummus is a high-protein dip that is made from chickpeas. It provides a variety of nutrients, including zinc and magnesium. Together they make a great combination and a delicious snack as well. Set aside the chips and reach for this instead.
Whole wheat toast with avocado
Whole wheat toast is a good source of complex carbohydrates, which can help regulate cholesterol levels. Avocado is a healthy source of monounsaturated fats that are essential for the body. The fruit is very versatile, and its buttery, nutty, earthy flavor combines well with toast. It’s creamy texture allows it to be a convenient addition to many dishes without overpowering the final taste.
Crispy, salty, and healthy roasted chickpeas
Preheat the oven to 375℉. Spread some chickpeas on a baking sheet and roast for about 25 minutes, stirring once or twice. Remove from the oven, and let it cool slightly. Toss with olive oil, and add salt and pepper to taste.
These crispy, roasted chickpeas are a delicious and healthy snack option. This snack will give you enough fiber and protein to keep you feeling full. Additionally, the fiber content and healthy fats in the olive oil also help bring down cholesterol levels.
While these are just a few recipes you can try, consider including these foods in your meal plan for a more consistent approach to lowering cholesterol:
Nuts and seeds
Oatmeal
Smoothies
Chocolate bark
Avocados
Barley
Whole grains
Beans
Eggplant
Okra
Vegetable oil
Apples
Grapes
Strawberries
Citrus fruits
Soy
Fatty fish
If you have to lower your cholesterol levels, choose healthier snacks along with a nutritious meal plan. A change in lifestyle and food choices will go a long way. Snacking can prove to be quite unhealthy if nutrition values are not taken into account.