If you previously thought that low-cholesterol foods are mostly not tasty, the following examples might quickly change your mind. In fact, high cholesterol is a major risk factor for heart disease, which is one of the leading causes of death worldwide. Fiber and heart-healthy fats from vegetables, fruits, nuts, seeds, legumes, whole grains and fish can keep your cholesterol levels in the healthy range. So here are some ideas for quick snacks to combat high cholesterol that can get you back on a healthy track.
Table of Contents
- What are the health benefits of low cholesterol foods?
- Homemade snacks to combat high cholesterol
- Heart-healthy breakfast with avocado on whole wheat bread
- Apple slices with walnuts for in between meals
- Wraps with tuna and nori leaves as low cholesterol foods
- Prepare alternative to high cholesterol potato chips with kale
- Quick salmon salad with celery
- Roasted chickpeas as a low cholesterol food to snack on
- Nuts and dried fruits à la trail mix to snack on
- Prepare healthy granola bars for the whole week
What are the health benefits of low cholesterol foods?
If you have high cholesterol, it is recommended that you limit your intake of saturated fats from foods such as meat and dairy to no more than 5-6% of your daily calories. This equates to 11-13 grams for someone eating 2,000 calories per day. Since many snacks are highly processed, alternatives that contain fiber and healthy fat would be a real dietary change. As the name suggests, low cholesterol foods can improve the body’s cholesterol levels.
A diet rich in soluble fiber actually binds to cholesterol and helps the body flush it out before the natural substance even enters the bloodstream. Other plant foods like fruits and vegetables also help the body system block the absorption of cholesterol. Therefore, to create your own low cholesterol snacks, focus primarily on fruits and vegetables, whole grains and plant-based proteins. Discover some nutrient-rich combinations of foods that can help lower your cholesterol.
Homemade snacks to combat high cholesterol
If you’re looking to fill up your grocery list with some heart-healthy natural products, these delicious suggestions for homemade snacks can help you find inspiration. Each snack contains fiber and unsaturated fats from whole foods like fruits, vegetables and whole grains. They are also low in saturated fat and dietary cholesterol.
Heart healthy breakfast with avocado on whole grain bread
Avocado is a rich source of omega-3 unsaturated fatty acids, which have been shown to help lower LDL cholesterol (bad cholesterol). In addition, each half of this fruit contains about 5 grams of fiber. Combine this nutritious natural product with whole grain bread for even more fiber.
To prepare an avocado toast , you can simply toast a slice of whole wheat bread and top it with thinly sliced avocado. Try this as a nutritious breakfast with a squeeze of lemon juice and fresh herbs for added flavor. This cholesterol-free snack contains about 11 grams of total fat, 1 gram of saturated fat, 5-7 and grams of fiber.
Apple slices with walnuts for in between meals.
If you don’t have time to prepare a homemade snack, keep it quick and easy with the basics. An apple with a handful of walnuts has about 267 calories and is high in soluble fiber for a low-cholesterol treat. The fiber and healthy fats will also keep you full until dinner. Try this heart-healthy snack idea to prevent cravings in your dynamic day.
Wraps with tuna and nori leaves as a low cholesterol food.
Tuna is a source of omega-3 fatty acids. This is a type of unsaturated fat that has a positive effect on high cholesterol levels. You can make a quick tuna salad with a can of tuna and one of your favorite heart-healthy ingredients like olive oil, avocado, onions, tomatoes, basil or celery. Then use nori leaves, which are a type of thin edible seaweed, or lettuce leaves to make wraps as snacks. This dish contains about 3-4 grams of total fat, 0.5 grams of saturated fat, 30 mg of cholesterol, and 2-3 grams of fiber.
Prepare alternative to high cholesterol potato chips with kale.
Sticking to a heart-healthy diet doesn’t have to mean saying goodbye to crunchy chips. Make your own version with kale, which is rich in antioxidants, and flavorful spices. Ten pieces of these contain about 120 calories, 5 grams of fiber and 4 grams of protein. To make it, remove hard stems from the kale and tear the leaves into large pieces. Then season the leaves with olive oil and spices and spread them in a single layer on greased baking sheet. Bake the kale in the oven at 250 degrees for about 10 minutes and then turn the pieces for another 10-15 minutes. Let the vegetable chips cool for at least 5 minutes before serving.
Quick salmon salad with celery
Salmon is another great and complete source of omega-3 fats. Similar to tuna, you can use it to prepare a delicious and nutritious snack. For such a salad, mix salmon fillet with olive oil-based mayonnaise, curry powder, chopped grapes, cashews and a drizzle of honey. Next, spoon the salmon salad with a few celery sticks cut into pieces for a simple, flavorful snack or light lunch. You can also add leafy green vegetables or lettuce. This simple dish provides 5-7 grams of total fat, 1 gram of saturated fat, 54 mg of cholesterol and 2-3 grams of fiber.
Roasted chickpeas as a low cholesterol food to snack on
Looking for an easier way to eat more legumes? Roasted chickpeas can be a delicious food to combat high cholesterol. These legumes are also high in fiber and vegetable protein. When roasted, they become crunchy and are perfect for heart-healthy snacking. Simply spread previously cooked chickpeas evenly on a baking sheet lined with parchment paper. Then you can sprinkle them with a pinch of olive oil and salt. Bake the delicious and healthy snacks at 205 °C for about 30 minutes or until they are crispy. For added flavor, season the snack with dried spices such as curry powder, paprika or add lemon zest and black pepper. A 1/2 cup (92 grams) of roasted chickpeas contains no cholesterol and provides 8 grams of total fat, 1 gram of saturated fat and 6 grams of fiber.
Nuts and dried fruit à la trail mix for snacking.
Make healthy snacking easier and much more delicious when you keep a large canning jar of nuts, seeds and dried fruit on your kitchen counter. These low cholesterol foods are accordingly associated with lower cholesterol levels. The dried fruits add heart-healthy antioxidants when combined with dark chocolate. However, also keep portion sizes in mind when reaching for a handful. 1/3 cup contains 336 calories, 25 grams of fat and 11 grams of protein. Plus, what’s called trail mix is a great way to get healthy fats and fiber into your diet. Plus, it’s completely customizable. Mix walnuts, pumpkin seeds, pecans and almonds with dark chocolate or dried fruit to make a delicious and filling snack.
Prepare healthy granola bars for the whole week.
When it comes to low-cholesterol foods, oatmeal is the healthy, plant-based equivalent of cake batter. That’s because oats are rich in soluble and insoluble fiber. These help you eliminate cholesterol quickly before it even enters your bloodstream. Make a batch of granola bars over the weekend to have a tasty snack handy throughout the week when cravings strike. Each bar contains 160 calories, 7 grams of fat, 19 milligrams of cholesterol and 3 grams of protein. So last but not least, try this simple recipe to lower your cholesterol naturally.
- 1/2 cup butter, soft
- 1 cup packed brown sugar
- 1/4 cup sugar
- 1 large egg, at room temperature
- 2 tablespoons honey
- 1/2 teaspoon vanilla extract
- 1 cup all purpose flour
- 1 teaspoon ground cinnamon
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1-1/2 cups rolled oats
- 1-1/4 cups granola
- 1 cup chopped nuts
- Optional: raisins or semisweet chocolate chips (1 cup each)
- First, preheat your oven to maximum.
- Then beat the butter and sugar until light and fluffy.
- Add the egg, honey and vanilla.
- First, also whisk together the flour, cinnamon, baking powder and salt, gradually beating the ingredients into the creamy mixture.
- Then add oatmeal, granola, nuts and raisins or chocolate chips if you like.
- Pour the mixture into a greased baking sheet.
- Bake the granola bars for 25-30 minutes until they turn light brown.
- Let your nutritious snacks cool on a cooling rack and cut into bars for snacking throughout the week.