Check your cholesterol levels in breaks
High cholesterol levels are a considerable risk factor for heart and metabolic diseases. In a balanced diet, it is helpful to consume fiber and heart-healthy fats, obtained from foods such as vegetables, fruits, nuts, seeds, legumes, whole grains and fish.
In particular, an adequate intake of fiber can reduce cholesterol levels by up to 10%. To counteract hypercholestrolemia it is advisable to drastically limit the intake of saturated fats from foods such as meat and dairy products to no more than 5-6% of the daily calories or 11-13 grams compared to an energy intake of 2,000 calories per day.
The division of daily meals is fundamental: in addition to the three main ones (breakfast, lunch and dinner), the two mid-morning and mid-afternoon snacks must be considered, which help not to slow down the metabolism, and the consequent assimilation of sugars and fat. Because many snacks are highly processed, some snack options that contain fiber and healthy fats can solve this hunger-breaker appointment, while paying attention to nutrients, and fighting cholesterol.
Each snack should contain fiber and heart-healthy unsaturated fats from whole foods such as fruits, vegetables and whole grains.
Anti-cholesterol snacks
Avocado Toast
Avocado toast can be eaten as both a snack and a quick lunch. Avocado is a rich source of unsaturated fat, which has been shown to help lower LDL (bad) cholesterol. Additionally, each half of this fruit contains around 5 grams of fiber. The combination with wholemeal toast, rye or muti cereal, allows to increase even more the fiber intake. Making it is simple: toast a slice of wholemeal bread and garnish with thinly sliced avocado.For an even tastier flavor, add a squeeze of lemon juice and a sprinkle of fresh herbs.
This snack contains approx
- Total fat: 11 grams
- Saturated fat: 1 gram
- Cholesterol: 0 mg
- Fiber: 5–7 grams
Nori tuna
Tuna is a source of omega-3 fatty acids, a type of unsaturated fat that exhibits cholesterol-lowering effects. It is possible to make a quick tuna salad with a can of tuna, onion or celery. Then, nori sheets - a type of thin, edible seaweed - or lettuce leaves to make snack-sized tuna sandwich wraps.
This dish contains approximately:
- Total fat: 3-4 grams
- Saturated fat: 0.5 grams
- Cholesterol: 30 mg
- Fiber: 2-3 grams
Celery and salmon
Salmon is another great food source of omega-3 fats. Just like tuna, it can be used to make a delicious and nutritious snack. To make the salad: combine a few slices of smoked salmon, or canned natural salmon. , curry powder, grapes, cashews and a drizzle of honey. Next, pour the salmon salad over a few celery sticks to create a simple and savory snack or light lunch.
Celery boats with curried salmon salad provide:
- Total fat: 5–7 grams
- Saturated fat: 1 gram
- Cholesterol: 54 mg
- Fiber: 2-3 grams
Oat sweets
These truffles prepared with oat flakes are snacks that are easy to pack (and to pack when traveling or away for work) and rich in protein. To prepare them, simply mix oat flakes, nut butter, seeds. ground flax, chia seeds, dark chocolate, dried fruit and honey. When the dough has a dense and moldable consistency, you form balls with your hands, and put them away in the refrigerator.
Two treats contain about:
- Total fat: 2-5 grams
- Saturated fat: 1–2 grams
- Cholesterol: 0 mg
- Fiber: 2-4 grams
Guacamole and raw vegetables
Guacamole is another simple and flavorful way to enjoy the potential cholesterol-lowering benefits of avocado. Making guacamole is simple: mix half of a ripe avocado with fresh lime juice, chopped onion, diced tomato, and chopped garlic. Serve with sliced vegetables such as carrots, courgettes, peppers, and asparagus.
This dish offers approximately:
- Total fat: 11 grams
- Saturated fat: 1–2 grams
- Cholesterol: 0 mg
- Fiber: 6-7 grams
Roasted chickpeas
Chickpeas are versatile and tasty legumes, rich in fiber and vegetable proteins. Once roasted, they become crunchy and perfect for healthy snacks. Just distribute the cooked chickpeas evenly on a baking sheet lined with parchment paper before seasoning them with a drizzle of olive oil and a sprinkling of salt, and bake at 205 ° C for about 30 minutes or until crispy.
To add flavor, use dried spices, such as curry powder, paprika, lemon zest, or black pepper.
Just 1/2 cup (92 grams) of roasted chickpeas provides:
- Total fat: 8 grams
- Saturated fat: 1 gram
- Cholesterol: 0 mg
- Fiber: 6 grams
Edamame
Edamame beans are unripe soybeans that make for a heart-healthy (and affordable) snack that requires very little preparation. Just steam the frozen edamame until cooked, then sprinkle them with coarse salt.
Just 1 cup (160 grams) of cooked edamame contains:
- Total fat: 12 grams
- Saturated fat: 2 grams
- Cholesterol: 0 mg
- Fiber: 8 grams
Energy mix
Energy mix is a great way to incorporate healthy fats and fiber into your diet. Furthermore, it is fully customizable. Mix walnuts, pumpkin seeds, pecans and almonds with dark chocolate or dried fruit to create a delicious and filling snack. Better to prepare them at home, because on the market you risk buying products rich in added sugars, since the intake of excess sugar can increase triglyceride levels.
28 grams of mix provides approximately:
- Total fat: 13 grams
- Saturated fat: 1.5 grams
- Cholesterol: 0 mg
- Fiber: 3 grams
Tortillas with legumes
Tortilla chips made from beans, chickpeas or lentils are a great option for anyone who wants to satisfy their craving for chips without sacrificing heart health: they contain less total fat, as well as more fiber and protein, than traditional chips.
A 28-gram serving provides:
- Total fat 7 grams
- Saturated fat 0.5 grams
- Cholesterol0 mg
- Fiber4 grams
Pop corn
Popcorn can be a healthy whole grain snack, as it contains a variety of nutrients, including fiber, B vitamins, iron, potassium, and magnesium. However, it is often made with ingredients that are unhealthy for cholesterol, such as butter and sugar. Rather, it is advisable to opt for varieties that don't contain too many saturated fat, sugar or salt, and use sunflower oil and sea salt to make them at home.
A 28-gram serving provides:
- Total fat 9 grams
- Saturated fat 1 gram
- Cholesterol 0 mg
- Fiber 2 grams
Chickpea hummus
Hummus is a popular chickpea and tahini based sauce. You can pair it with veggie sticks or whole wheat crackers for a high-fiber, plant-based snack.
Just 2 tablespoons (28 grams) provide:
- Total fat 4 grams
- Saturated fat 0.5 grams
- Cholesterol0 mg
- Fiber1 gram
