For people with high cholesterol, regular meals and snacks are beneficial to stabilize blood sugar and maintain metabolism. As long as you choose a reasonable, snacks are also a good way to lower cholesterol. Here are eight healthy snacks that are good for the heart and suitable for people with high cholesterol.
Popcorn without butter and salt
Homemade popcorn is a healthy snack. According to the American Heart Association, corn and popcorn are whole grains that are high in dietary fiber and help lower cholesterol. Popcorn is higher in fiber than whole wheat bread or brown rice, and if done properly, it’s a low-calorie snack. Of course, when making this kind of popcorn, you can’t add butter and salt, you can add olive oil and cheese and then microwave, so it is healthy and flavorful.
Nuts are rich in omega-3 fatty acids and polyunsaturated fatty acids. Nutritionist Dr. Janet Bond Brill introduced that research shows that replacing unsaturated fats that block arteries with monounsaturated fatty acids rich in nuts can not only reduce the content of “low density cholesterol” (“bad” cholesterol) in the blood, but also effectively Prevention of “low density cholesterol” oxidation. However, the energy of nuts is very high, so do not consume too much at one time. For example, don’t eat more than 24 almonds and cashews and peanuts more than 7.
Joan Salge Blake, a clinical associate professor at Boston University’s School of Health and Rehabilitation Sciences, said: “Vegetarians are rich in fiber, vitamins and minerals, and low in fat, sodium, cholesterol and energy, all of which contribute to heart health. Even if you do not change to a vegan diet, regular consumption of vegetables of various colors can lower blood cholesterol. In addition, edible legumes are also very good, beans are rich in fiber, protein and antioxidants and other beneficial nutrients for the heart.
Homemade potato chips
Many people with high cholesterol need to control the consumption of fried potato chips, but potatoes are low in fat, low in calories, high in dietary fiber, and rich in antioxidants. In addition, the potassium rich in potatoes helps lower blood pressure. If possible, we’d better bake potato chips at home. Before putting the potato chips in the oven, lightly sprinkle a layer of olive oil and herbs (such as rosemary).
Oatmeal contains a special type of soluble fiber that can absorb cholesterol and help it pass through the digestive system, thereby reducing the absorption of cholesterol in the body. In addition, the fiber in oats can interact with bile acids to promote bile secretion and excretion, thereby reducing the level of low density cholesterol in the blood.
Apples, strawberries, grapes, and citrus fruits all contain large amounts of pectin, which can reduce the “low density cholesterol” content in the blood. In addition, fruits are rich in potassium, which can help control blood pressure. The latest research from the University of Oxford in the UK found that eating fresh fruits has many health benefits. As long as you eat 150 grams (three or two) a day, you can reduce the incidence of heart disease and stroke by 40%, which is beneficial to longevity.
Generally soup is not considered a snack, but it is easy to eat and low in saturated fatty acids, especially soups rich in beans and vegetables. Beans are rich in protein, folic acid, iron, and B vitamins, and they are extremely low in fat. Not only do vegetables provide vitamins, minerals, and phytonutrients for heart health, they are also low in calories. In addition, it is necessary to choose a soup with low salt content.
Whole wheat bread
Kristi King, a clinical professor of pediatrics and gastroenterology at Baylor College of Medicine, said that whole wheat is the best bread for a low-cholesterol diet. Harvard research shows that whole wheat bread contains not only wheat germ and wheat bran, but also an excellent source of cellulose. The water-soluble dietary fiber has the function of excretion of sodium, which can effectively regulate blood pressure and prevent hypertension. It can also increase the intake of soluble or insoluble fiber and lower blood pressure.