If you’ve thought that low-cholesterol foods are mostly disgusting, the following examples might quickly change your mind. 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 a healthy range. So here are some quick snack ideas for high cholesterol that can help you get back on track.
What are the health benefits of low cholesterol foods?
If you have high cholesterol, it’s best to limit your intake of saturated fat from foods like meat and dairy to no more than 5-6% of your daily calories. This equates to 11-13 grams for someone consuming 2,000 calories a day. Because many snack foods are highly processed, a suitable diet change would be to make alternatives that contain fiber and healthy fats. As their name suggests, low-cholesterol foods can improve the body’s cholesterol levels.
A diet high in soluble fiber actually binds to cholesterol and helps the body remove it before the natural compound enters the bloodstream. Other plant foods like fruits and vegetables also help the body’s system to block the absorption of cholesterol. So, to create your own low-cholesterol snacks, you should focus primarily on fruits and vegetables, whole grains, and plant-based protein. Discover some nutrient-rich food combinations that can help lower your cholesterol levels.
Homemade snacks for high cholesterol
If you’re looking to fill your shopping list with some heart-healthy naturals, these tasty homemade snack suggestions can help you find inspiration. Each snack contains fiber and unsaturated fat from whole foods like fruits, vegetables, and whole grains. In addition, they are low in saturated fat and dietary cholesterol.
Heart-healthy breakfast with avocado on whole wheat bread
Avocado is a rich source of omega-3 unsaturated fatty acids, which have been shown to help lower LDL (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 make 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, and 5 to 7 grams of fiber.
Apple slices with walnuts for the middle
If you don’t have time to make a homemade snack, make it quick and easy with the basics. An apple with a handful of nuts has about 267 calories and is high in soluble fiber for a low-cholesterol treat. Plus, the fiber and healthy fats will keep you full until dinner. Try this heart-healthy snack idea to stave off cravings in busy everyday life.
Wraps with tuna and nori sheets as low-cholesterol foods
Tuna is a source of omega-3 fatty acids. This is a type of unsaturated fat that has a positive effect on high cholesterol. You can make a quick tuna salad with a can of tuna and any of your favorite heart-healthy ingredients, like olive oil, avocado, onion, tomato, basil, or celery. Then use nori sheets, which are a type of thin, edible seaweed, or lettuce leaves to make wraps for snacks. This dish contains approximately 3-4 grams of total fat, 0.5 grams of saturated fat, 30 mg of cholesterol, and 2-3 grams of fiber.
Make an alternative to high-cholesterol potato chips with kale
Sticking to a heart-healthy diet doesn’t have to mean saying goodbye to crispy potato chips. Make your own version with antioxidant-rich kale and flavorful spices. Ten slices contain about 120 calories, 5 grams of fiber, and 4 grams of protein. To do this, remove the tough stems from the kale and break the leaves into large pieces. Then season the leaves with olive oil and spices and spread them out in a single layer on a greased baking sheet. Bake the kale in the oven at 250 degrees for about 10 minutes, and then rotate the pieces for another 10-15 minutes. Allow vegetable chips to cool at least 5 minutes before serving.
Quick salmon salad with celery
Salmon is another great and healthy source of omega-3 fats. Just like tuna, you can use them to make a delicious and nutritious snack. To make a salad like this, toss salmon fillets with olive oil-based mayonnaise, curry powder, chopped grapes, cashews, and a dash of honey. Next, top the salmon salad with a few chopped celery stalks for an easy and tasty snack or light lunch. You can also add green leafy vegetables or lettuce. This simple meal offers 5 to 7 grams of total fat, 1 gram of saturated fat, 54 mg of cholesterol, and 2 to 3 grams of fiber.
Roasted Chickpeas as a Low Cholesterol Snack
Looking for an easier way to eat more legumes? Roasted chickpeas can be a delicious high-cholesterol food. These legumes are also rich in fiber and vegetable protein. When roasted, they become crispy and perfect for a heart-healthy snack. Simply spread the previously cooked chickpeas evenly on a parchment paper lined baking sheet. Then you can sprinkle them with a pinch of olive oil and salt. Bake the tasty and healthy croquettes at 205ºC for about 30 minutes or until they are crispy. For extra flavor, season the snack with dry spices like curry powder, paprika, or add lemon zest and black pepper. 1/2 cup (92 grams) of roasted chickpeas is cholesterol-free and provides 8 grams of total fat, 1 gram of saturated fat, and 6 grams of fiber.
Nuts and dried fruit to trail mix for snacks
Make healthy snacking easier and a whole lot more delicious when you keep a large jar of nuts, seeds, and dried fruit on your kitchen counter. Consequently, these low-cholesterol foods are associated with lower cholesterol levels. Nuts, combined with dark chocolate, add heart-healthy antioxidants. 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, trail mix is a great way to add healthy fats and fiber to your diet. In addition, it is fully customizable. Mix walnuts, pumpkin seeds, walnuts and almonds with dark chocolate or dried fruit for a delicious and filling snack.
Make healthy granola bars for the whole week
When it comes to low-cholesterol foods, oatmeal is the healthy, plant-based equivalent of pie crust. That’s because oatmeal is high in soluble and insoluble fiber. These help you remove cholesterol quickly before it enters your bloodstream. Whip up a batch of granola bars over the weekend to have a tasty snack on hand for those cravings all week long. 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 cholesterol naturally.
- 1/2 cup butter, softened
- 1 cup packed brown sugar
- 1/4 cup sugar
- 1 large egg, at room temperature
- 2 tablespoons of 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 oatmeal
- 1-1/4 cups granola
- 1 cup of chopped walnuts
- Optional: raisins or semisweet chocolate chips (1 cup each)
- First, preheat your oven to the maximum.
- Then cream the butter and sugar until fluffy until light and fluffy.
- Add the egg, honey and vanilla.
- First, also mix in the flour, cinnamon, baking powder, and salt, gradually whisking the ingredients into the creamy mixture.
- After that, 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 lightly golden.
- Cool your nutritious snacks on a rack and cut into bars for a midweek snack.