Home / Health / 12 Healthy Snack Ideas For Managing Cholesterol

12 healthy snack ideas for managing cholesterol

12 healthy snack ideas for managing cholesterol

A healthy lifestyle is the first step toward ensuring overall well-being. This requires prioritizing health even amid busy schedules. However, approximately two in five adults in the country are dealing with high cholesterol. Here, a meal plan comprising all essential nutrients, combined with an active lifestyle, plays an integral role in preventing diseases. So, here are some healthy, easy-to-make snacks that one can add to their daily meals when dealing with high cholesterol:

Tofu and vegetable sandwich
Studies have shown that having about 25 grams of soy protein a day can lower LDL cholesterol levels by 5 to 6%. Tofu, which is made of soy, is an excellent vegan source of protein and can help provide the body with the required energy levels. Moreover, vegetables like carrots, broccoli, and Brussels sprouts are rich sources of soluble fiber, which aids digestion and has cholesterol-lowering properties. So, whole-grain bread slices stuffed with tofu, vegetables, and a few spoonfuls of lentils or sprouts make for a scrumptious breakfast that can help manage cholesterol levels.

Sprouts salad
In addition to being crunchy, delectable, and easy to prepare, sprouts are packed with proteins, iron, vitamin C, folate, magnesium, and other essential nutrients. A regular intake of sprouts can help lower LDL cholesterol levels and manage blood sugar. One may prepare a salad comprising sprouts they like (sprouted black beans, kidney beans, moth beans, and black-eyed beans) and salad vegetables (i.e., carrots, cucumbers, and chopped spinach). An olive oil dressing can enhance the salad’s flavors and increase its nutritional value.

Oatmeal and nut cookies
Loaded with soluble fiber, iron, amino acids, zinc, and selenium, oatmeal is the perfect way to start the day. Further, tree nuts like almonds and walnuts are rich in omega-3 fatty acids, which help lower bad cholesterol. So, delicious oatmeal and nut cookies can serve as perfect healthy snacks to lower cholesterol and are great alternatives to processed and deep-fried foods. One should avoid using refined flour to bake the cookies, replacing it with whole wheat flour (when not intolerant or sensitive to gluten), almond flour, coconut flour, or buckwheat flour. Chopped dates or figs may be added as natural sweeteners to replace refined sugar.

Fruit salad
Fruits such as apples, grapefruits, bananas, oranges, and cranberries are great sources of pectin, which can lower LDL cholesterol levels by up to 16%. So, a bowl of assorted fruits, including seasonal ones, can replenish the body with vital nutrients and help prevent and manage high cholesterol.

Unsalted popcorn
Contrary to popular belief, popcorn is a fiber-rich snack low in calories and ideal for people with high blood cholesterol. However, store-bought popcorn typically contains large amounts of salt, butter, and spices, making it highly processed and unhealthy. So, one should try to make plain popcorn at home and enjoy it as an evening snack or while watching a series on the weekend.

Baked eggplant chips
Eggplants are rich in chlorogenic acid, an antioxidant that has been shown to lower LDL cholesterol levels. Baked eggplant chips are excellent alternatives to deep-fried chips, especially when served with a delectable dip containing Greek yogurt, garlic, and sliced cucumber. Here, one can drizzle extra virgin olive oil on the eggplant slices and bake them for approximately 20 minutes or till crisp and golden.

Vegetable fingers and hummus
Chickpeas are rich in fiber and polyunsaturated fats and low in sodium, being the best healthy snacks to lower cholesterol levels. Hummus is a great way to incorporate chickpeas into the meals. Moreover, diced vegetables like carrots and cucumbers served with hummus as a dop can make for a filling and scrumptious snack for managing cholesterol levels.

Avocado toast
Avocado is rich in monounsaturated fats and several nutrients, including folate, niacin, magnesium, vitamins, and potassium, which can help lower cholesterol. Further, studies have shown that two servings of avocado per week can reduce the susceptibility to heart problems. Owing to its buttery taste and texture, avocado can be spread over toast to make for a filling and nutritious snack or breakfast option. However, one must remember to prepare this toast using whole-wheat or multigrain bread instead of white bread.

Roasted fox nuts
Fox nuts are packed with potassium and healthy carbohydrates, which can help control triglyceride and cholesterol and prevent cardiovascular diseases. Roasted, unsalted, unspiced fox nuts are healthy munchies and suitable replacements for processed snacks like chips and baked desserts.

Boiled sweet potatoes
According to research, sweet potatoes can lower LDL cholesterol levels and reduce the risk of heart problems. Sweet potatoes are rich in nutrients like vitamin A, vitamin C, beta-carotene, and potassium. So, boiled sweet potatoes with a dash of lime juice and without salt or spices can be a healthy, filling snack option for those with high cholesterol.

Boiled sweet corn
A study published in the Journal of Nutritional Biochemistry suggests that corn husk oil can help keep cholesterol levels in check and prevent heart conditions. Further, corn can also help manage levels of carbohydrate, protein, and lipid metabolism in the body. Boiled, unsalted sweet corn is the perfect snack for people with high cholesterol. One may season this snack with a dash of lime juice to increase its palatability.

Baked barley chips
Barley contains a soluble fiber called beta-glucan, which helps lower cholesterol levels. It also contains several essential vitamins and minerals, making them healthy alternatives to deep-fried chips. However, these chips should be baked with little to no spices and salt.

In addition to incorporating these healthy snacks into daily meals, one should adopt certain healthy lifestyle practices, such as avoiding processed and store-bought foods, exercising regularly, and staying hydrated. A sedentary lifestyle can increase the risk of high cholesterol and heart problems. So, one should set reminders to move about and stretch for at least 5 to 10 minutes every hour and walk every day to manage cholesterol levels effectively.

Recommended

Afib – Types, causes, symptoms, and management

Afib – Types, causes, symptoms, and management

Atrial fibrillation (Afib) occurs when the usually stable and regular electrical impulses in the heart’s upper chambers (atria) begin firing chaotically, causing them to quiver or twitch (fibrillate). This can cause blood accumulation and clotting in the atria. These clots can reach the lungs through the blood vessels and cause pulmonary embolism or can reach the brain, resulting in a stroke. Let’s look at the forms, signs, and causes of Afib and its treatment options: Types of atrial fibrillation Afib can be classified as one or more of these: First-diagnosed Afib: Regardless of symptoms or the number or length of episodes, this refers to individuals diagnosed for the first time with Afib. Asymptomatic Afib: This condition is also called silent Afib, given the lack of signs or symptoms. A random electrocardiogram (ECG) could reveal asymptomatic atrial fibrillation. Paroxysmal Afib: Two or more episodes of the conditions that spontaneously resolve within a week are categorized as paroxysmal Afib. Persistent Afib: This refers to two or more episodes of atrial fibrillation that last seven days or more. Long-term persistent Afib: If the condition persists for more than a year, it is referred to as long-term persistent Afib. Permanent Afib: This is a chronic condition that cannot be managed using common treatment options.
Read More.
How to reduce sugar intake and manage blood sugar

How to reduce sugar intake and manage blood sugar

It is a known fact that too much sugar can be devastating for your health. When blood sugar is high, the body produces more insulin, which can lead to several health complications, including prediabetes and diabetes. So, you must cut down on sugar. Choosing healthy snacks and increasing fiber and probiotic intake can help. Moreover, regular exercise is essential. Here are a few tips to lower sugar intake and manage blood sugar levels naturally. Avoid carbohydrates A high intake of carbohydrates has a substantial impact on blood sugar levels. The body breaks down carbohydrates into sugars like glucose, which enters the blood. While the body requires glucose for energy, an excess can be harmful. As the amount of glucose increases, so does the amount of insulin produced by the body, leading to a greater risk of lifestyle disorders. Some foods with an abundance of carbs to stay away from are potato chips and donuts. Control your portion size If you are dealing with frequent blood sugar spikes, monitoring portion size can help. When you eat a large meal, blood glucose increases suddenly. To avoid this, eat smaller meals. You can opt for five to six small meals per day instead of two or three large ones.
Read More.
11 management options to keep anxiety at bay

11 management options to keep anxiety at bay

People with anxiety disorders regularly and excessively experience fear and panic in everyday situations. If unchecked, anxiety can impair normal functioning and degrade the quality of life. One must consult a health expert if anxiety is affecting their social life. But first, ensure that any physical health issues are ruled out before consulting them. Most individuals with anxiety disorders need medication or therapy, but coping strategies and lifestyle decisions can also be helpful. Stop and take a breath When you experience an anxiety episode, take a moment to think about what is making you feel uneasy. Usual anxiety symptoms include concerns about a recent or distant event. For example, you can worry that something wrong will happen to you in the future. Or, you can still be upset about something that has already happened in the past. But, whatever your concerns, most anxiety issues stem from not focusing on the present. The next time you feel nervous and get distracted from the present moment, sit down and take some deep breaths to reclaim your composure. You can regain balance and return to the present moment by pausing and taking a few deep breaths. If you have the time, consider advancing this practice by experimenting with breathing techniques.
Read More.
Breast cancer – Causes, types, and management

Breast cancer – Causes, types, and management

Cancer that originates in the breast tissue is called breast cancer. It is the second most common cancer among women in the country. The condition is seen in women more than men. Fortunately, advancements in screening and breast cancer treatment have enabled dramatic improvements in survival rates over the years. The symptoms include changes in the texture and shape of the nipples, discharge from the nipples, and a lump in the breast.  Read on to learn the causes, types, and management options of breast cancer.  Causes of breast cancer Breast cancer occurs when abnormal breast cells divide and multiply more rapidly than healthy cells. These abnormal cells accumulate to form a lump or mass. Doctors have not been able to know the exact cause of breast cancer. However, multiple factors can trigger the chances of developing the disease, and they include: Family history and genetics The risk increases if you have parents or close relatives who have been diagnosed with breast cancer. Having gene mutations such as BRCA1 and BRCA2, which are passed down from parents to children, also increases the risk. Age The risk of breast cancer increases with advancing age.  Gender The risk of developing breast cancer is higher in women than in men.   Personal history of breast conditions The risk increases when an earlier biopsy has indicated atypical hyperplasia of the breast or lobular carcinoma in situ or if cancer has been detected in one breast.
Read More.
10 best laundry detergents and their features

10 best laundry detergents and their features

Detergents are available in multiple forms, such as pods, powder, and liquids, and choosing the best one can be tough. In addition to daily wear clothing and regular laundry items, you could have some garments that require specialized products for effective cleaning. Some members of your family might have sensitive skin and need mild chemical-free products. So here is a list of the best detergents that can make your laundry task hassle-free.  Gain Laundry Detergent Among the list of laundry detergents that are known for their fragrance is Gain Laundry Detergent. The liquid not only cleans your clothes but also gives them a delicate fragrance that can last for up to 6 weeks or until the garment is worn. This detergent can be used in all washing machines, including highly efficient ones. The detergent also has Oxi Boost, a combination of surfactants, enzymes, and pre-treaters that aid in eliminating stains and odors that could be two weeks old. Moreover, this product is available in multiple sizes to cater to the needs of every household. Persil ProClean Laundry Detergent Among the laundry detergents that excel in stain removal is Persil Proclean. This concentrated liquid offers deep cleaning and has stain-fighting enzymes.
Read More.
Things to know about chronic kidney disease

Things to know about chronic kidney disease

Chronic kidney disease   occurs when there is a gradual failure of kidney function due to illnesses, genetics, etc. The kidneys’ main role is to filter waste matter and flush out excess bodily fluids, but advanced kidney failure causes fluids, electrolytes, and waste to build up in the body. Various factors must be understood to manage the condition, including the causes, symptoms, prevention tips, and more. Read on to learn more about chronic kidney disease. Causes of chronic kidney disease The main causes of chronic kidney disease are as follows: Diabetes When the body’s sugar levels are too high and become unmanageable, bodily organs stop functioning as normal. The first to be affected are the kidneys, leading to diabetes, which, in turn, affects the nerves, eyes, and heart.   High blood pressure This is when blood pressure against the walls of the blood vessels increases, and can lead to chronic kidney disease, heart attacks, and strokes. Hence, chronic kidney disease can also be caused by uncontrolled high blood pressure.   Genetics Chronic kidney disease can also be passed down through the genes. Therefore if someone in your close family has the condition, it is likely to be passed down to you.   Autoimmune disease Lupus nephritis is an autoimmune disease that causes swelling of the small blood vessels, which are responsible for flushing waste out of the kidneys.  Birth disorder Sometimes, certain malfunctions of the kidneys develop in the mother’s womb and can cause infections and kidney damage later on in the person’s life.   Other causes Kidney stones or tumors can cause kidney damage or failure if not treated in time.  Glomerulonephritis It is a group of diseases that can cause inflammation in the filtering segments of the kidneys.
Read More.