7 Simple Snack Ideas To Lower Cholesterol Levels

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.

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Known Signs of Hemophilia and Anemia

Bleeding disorders refer to a group of conditions like hemophilia or anemia that interfere with normal blood functions in the body. Hemophilia affects the ability of the blood cells to clot naturally, while anemia lowers hemoglobin count in the red blood cells. These conditions exhibit a unique set of symptoms that can be identified. Early diagnosis helps doctors form a viable healthcare plan. So, it pays to know and identify the following symptoms. Hemophilia and Anemia: Understanding the difference Both conditions are common bleeding disorders. However, anemia & hemophilia signs are distinctly different from each other when it comes to the disease progression. The latter is a genetic disorder that affects the red blood cell’s ability to clot and close wounds. Certain clotting factors in the blood bind with the red blood cells to prevent uncontrolled bleeding. Anemia is a condition where the body lacks sufficient healthy red blood cells in the first place. Also, a low hemoglobin count affects the red blood cell’s ability to carry oxygen to vital organs and extremities via the circulatory system. Genetic mutation triggers most known types of hemophilia, while certain nutritional deficiencies in the body trigger common forms of anemia. Symptoms of hemophilia The absence of essential clotting factors in the blood can trigger a variety of noticeable and unusual symptoms. Uncontrolled bleeding Bleeding is one of the primary symptoms of hemophilia. It can happen under the skin or in the joints. As the red blood cells are unable to bind and clot, this pool of blood can trigger swelling, pain, and tightness in the joints. This symptom is most commonly noticeable in the knees, elbows, and ankles. Blood collecting under the skin can lead to buildups under the muscle and soft tissue to cause more painful bruising. This symptom is called hematoma in medical terminology. Frequent nosebleeds When the bleeding is triggered externally, it can result in frequent nosebleeds that can be difficult to stop. Note that external environmental factors and physical injuries generally cause nosebleeds. So, any unexplained bleeding could indicate a developing condition. Bleeding caused due to cuts, bruises, and vaccinations Lack of essential clotting factor VIII can trigger bleeding from the lightest of impacts, cuts, bruises, or even after losing a tooth. Some people experience sudden bleeding after taking a vaccination. This could be the body’s reaction to producing antibodies, but the strain could be too much to bear, resulting in bleeding from the extremities. Blood in urine or stool Excess blood in the urine or stool is a clear sign of disease progression. The urine and stools appear dark red or even blackish due to the presence of red blood cells mixed with the excreta. Immediate medical assistance is advisable for visual symptoms. Bleeding in infants Complicated pregnancies can be physically taxing for both the mother and the child leading to possible symptoms of hemophilia at birth. But in some rare cases, infants may experience internal bleeding in the head. Symptoms of anemia The most common types of anemia, including iron deficiency anemia and vitamin deficiency anemia, develop due to the lack of nutrients in the body. Therefore, anemia exhibits more physically taxing symptoms as the condition worsens. Tiredness Increased fatigue and weakness for no apparent reason is one of the main indicators of nutritional deficiencies. An unexplained decrease in overall stamina with no physical exertion or any activity during the day could mean low iron in the blood. Without iron, the body cannot produce enough red blood cells. And low hemoglobin means not enough oxygen is being circulated around vital organs in the body, thus resulting in fatigue induced by low energy levels. Respiratory symptoms Experiencing shortness of breath, chest pains, and even noticing an irregular heartbeat could indicate a possible anemic condition. An iron deficiency lowers hemoglobin count, and this means not enough oxygen is being circulated by the blood. Low hemoglobin affects the breathing rate as the body struggles to extract more oxygen resulting in shortness of breath. The heart must also put in extra efforts to pump the low hemoglobin blood forcefully, thus resulting in irregular heartbeats. Doctors refer to this condition as heart palpitations. These symptoms can also induce chest pains due to the sheer stress being put on the organ. Pale skin and damaged hair Skin and hair symptoms are visible indicators of a developing anemia condition. An iron deficiency results in low red blood cell production and indirectly affects the shade of the skin. Pale skin is noticeably visible around the face, gums, lower lips, lower eyelids, and even on the nails. This symptom is more visually obvious among people who flaunt a lighter skin tone. Also, hair thinning, hair fall, and a damaged scalp is a clear sign of iron deficiency. Treatment options Note that anemia & hemophilia signs never overlap. Once the primary indicators are confirmed, doctors quickly suggest blood tests to identify the leading causes or triggers. Knowing the differences can help with prompt diagnosis even though both the conditions are bleeding disorders. It is even possible to recover from common forms of anemia within 2 to 3 months. Hemophilia is a more serious bleeding disorder that is treated by introducing the missing clotting factors. Doctors also suggest prescriptions that help stimulate the body to release more clotting factors. However, a transfusion offers more promising results for moderate to severe progression. Effective preventive measures and home remedies can help lower the risk of bleeding. These conditions cannot be completely cured. But it is possible to improve the quality of life by incorporating healthy lifestyle habits. Prescriptions and treatments only help slow down the disease progression.

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6 Foods That Are Good For Digestion

Several factors help in making the digestion process easier. While eating a balanced meal, drinking plenty of water, and getting enough exercise is important, there are some foods that give the body an added advantage when it comes to the process. High-fiber foods like fruits and vegetables; foods rich in probiotics like yogurt and kimchi; and lean protein options like chicken or fish make for some excellent choices for good digestion. Gut-friendly foodsYogurtProbiotics are microorganisms that restore the balance of good and bad bacteria in your gut. Since yogurt is packed with probiotics, it helps improve digestion by making it easier for your body to absorb nutrients from food.Yogurt also contains some vital nutrients that are required by the body. It is an ideal source of calcium, which keeps the bones and teeth healthy. It can also help to reduce the symptoms of irritable bowel syndrome (IBS), which is an illness that causes abdominal pain, bloating, and constipation. BananasBananas have a lot of fiber in them. They also are good sources of potassium, which can help regulate fluid levels in the body. Potassium is also responsible for maintaining electrolyte balance. Bananas are also low-acid foods, which can help to reduce heartburn and other digestive issues. The fiber in them keeps the digestive system clean and free of toxins. It can also be effective in regulating bowel movements and preventing constipation.Additionally, bananas contain enzymes that help to break down food and make it easier for the body to absorb nutrients. They also contain prebiotics, which is a type of fiber that helps promote the growth of healthy bacteria in the gut.SalmonSalmon is a good food for digestion because of its high protein and omega-3 fatty acid content. It also contains Vitamin B in large amounts. These nutrients are crucial to maintain a healthy digestive system. Another reason salmon is a healthy option is that it contains anti-inflammatory properties. Inflammation can cause digestive problems such as irritable bowel syndrome (IBS). Salmon can help to reduce inflammation in the digestive tract, which can help ease symptoms of IBS.OatsOats essentially are cereal grains that are packed with fiber. They are a good source of magnesium, which is involved in over 300 different biochemical reactions in the body. It is needed for muscle and nerve function, blood sugar control, and blood pressure regulation. Magnesium can also keep constipation and diarrhea at bay.Oats also contain prebiotics, which is a type of fiber that helps the growth of good bacteria in your gut. Furthermore, this whole grain food contains both soluble and insoluble fibers. When dissolved in water, soluble fiber forms a gel-like substance that helps slow digestion and prevents conditions like constipation. Insoluble fiber does not dissolve in water. It therefore helps to add bulk to the stool and moves food through the digestive system more quickly. This too helps in the prevention of constipation.Oats also contain a type of soluble fiber called beta-glucan, which has been shown to reduce cholesterol levels and improve blood sugar control. All of these factors contribute to improved digestion.Oats are also a good source of vitamins, minerals, and antioxidants. They are low in fat and calories, and do not contain cholesterol or sodium.AlmondsAlmonds contain healthy fats, which are required to keep the digestive system functioning properly. These versatile nuts are also a good source of vitamins, minerals, and fiber. Almonds contain a compound called amygdalin, which helps break down fats and proteins, making them easier to digest.The presence of oleic acid, which is a fatty acid, helps to reduce inflammation in the digestive tract. Thus, eating almonds can be beneficial for those suffering from Crohn’s disease or ulcerative colitis.BroccoliLike oats, broccoli also contains prebiotics and is rich in fiber. Additionally, it contains vitamins A, C, and E, which are important for gut health. Vitamin A helps maintain the lining of the gastrointestinal tract. Vitamin C is effective in fighting inflammation. Vitamin E is important to protect the cells of the gastrointestinal tract from damage.Broccoli contains a substance called sulforaphane, which helps to protect the lining of the stomach and intestines from damage. It also has anti-inflammatory properties that can ease inflammation in the digestive system.Some other foods that can help are:GingerPapayaApplesKefirKimchiBeetsWhole grainsPineappleChia Seeds BeansThere are multiple factors that can improve digestion. Deciding to eat healthier meals is one big step in the right direction.

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