If you have thought so far that cholesterol is usually not tasty, the following examples could change your opinion quickly. High cholesterol levels are a main risk factor for heart disease that are one of the most common causes of death worldwide. Fillers and heart -healthy fats from vegetables, fruit, nuts, seeds, legumes, whole grains and fish can keep your cholesterol in the healthy area. So here are some ideas for quick snacks against high cholesterol that you can get back on a healthy course.
What health advantages do cholesterol have foods?
If you have oneHigh cholesterol levelIt is advisable to limit the absorption of saturated fats from food such as meat and dairy products to no more than 5–6 % of their daily calories. This corresponds to 11–13 grams for someone who consumes 2,000 calories a day. Since many snacks are heavily processed, alternatives that contain fiber and healthy fat would be a correct change in diet. As the name suggests, cholesterol foods can improve the body's cholesterol level.
A diet that is richsoluble fiberis actually binding to cholesterol and helps the body to rinse it before the natural substance even gets into the bloodstream. Other vegetable foods such as fruit and vegetables also help the body system to block cholesterol. In order to create your own cholesterolic snacks, you should therefore focus primarily on fruits and vegetables, whole grain products and vegetable proteins. Discover some nutrient -rich combinations of food that can help reduce your cholesterol level.
Homemade snacks against high cholesterol
If you want to fill up your shopping list with some heart -healthy natural products, these delicious suggestions for homemade snacks can help you to find inspiration. Each snack contains fiber and unsaturated fats made of full value food such as fruits, vegetables and whole grain products. In addition, they are poor in saturated fatty acids and cholesterol in food.
Heart -healthy breakfast with avocado on whole grain bread
Avocado is a rich source forUnsaturated omega-3 fatty acidsthat proven to reduce 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 onePrepare avocado toast, you can simply toast a slice of whole grain bread and cover them with thinly cut slices of avocado. Try this as a nutritious breakfast with a splash of lemon juice and fresh herbs for additional taste. This cholesterol -free snack contains about 11 grams of total fat, 1 gram saturated fat, 5–7 and grams of fiber.
Apple slices with walnuts for in between
If you don't have time to prepare a homemade snack, keep it quickly and easily with the basic products. An apple witha handful of walnutsHas about 267 calories and is rich in soluble fiber for a cholesterol. The fiber and the healthy fats also keep you full until dinner. Try this idea for heart -healthy snack to prevent cravings in dynamic everyday life.
Wraps with tuna and nori leaves as cholesterol foods
Tuna is a source for omega-3 fatty acids. This is a kind of unsaturated fat that has a positive effect on high cholesterol levels. You can have a quick tuna salad with a can of tuna and one of your preferredHearted ingredientsPrepare olive oil, avocado, onions, tomatoes, basil or celery. Then use Nori leaves that are a kind of thin, edible seatang, or lettuce leaves to make wraps as snacks. This dish contains approximately 3-4 grams of total fat, 0.5 grams of saturated fat, 30 mg cholesterol and 2-3 grams of fiber.
Prepare alternative to cholesterol -rich potato chips with kale
Staying to adhere to a heart -healthy diet does not have to mean saying goodbye to crispy chips. Make your own version with kale, which is rich in antioxidants, and taste -intensive spices. Ten of them contain about 120 calories, 5 grams of fiber and 4 grams of protein. To do this, remove hard stems from the kale and tear the leaves into large pieces. Then taste the leaves with olive oil and spices and distribute them in a layer on greased baking sheet. Bake the kale in the oven to 250 degrees for about 10 minutes and then turn the pieces for another 10-15 minutes. Let the vegetable chips cool down at least 5 minutes before serving.
Faster salmon salad with celery
Salmon is another great and full source for omega-3 fats. Similar to tuna, you can use it to prepare a delicious and nutrient -rich snack. Mix for such a salad salmon fillet with mayonnaise based on olive oil, curry powder, chopped grapes, cashew nuts and a splash honey. Next, spoon the salmon salad with a couple cut into pieces to prepare a simple, tasteful snack or light lunch. You can also add green leafy vegetables or salad. This simple dish offers 5–7 grams overall fat, 1 gram saturated fat, 54 mg cholesterol and 2-3 grams of fiber.
Roasted chickpeas as cholesterol foods for nibbling
Are you looking for a easier way to eat more legumes? Roasted chickpeas can be a delicious food for high cholesterol levels. These legumes are also rich in fiber and vegetable protein. They are crispy and are perfectly suited for heart -healthy snacking. Simply distribute previously cooked chickpeas evenly on a baking sheet lined with baking paper. Then you can sprinkle them with a pinch of olive oil and salt. Bake the delicious and healthy nibbles at 205 ° C for about 30 minutes or until they are crispy. For additional taste, season the snack with dried spices such as curry powder, peppers or joining lemon peel and black pepper. A chickpeas roasted 1/2 cup (92 grams) does not contain cholesterol and delivers 8 grams of total fat, 1 gram -saturated fat and 6 grams of fiber.
Nuts and dried fruit à la student food to snack on
Make healthy snacks easier and much more delicious if you keep a large mason jar with nuts, seeds and dried fruit on your kitchen counter. Accordingly, these cholesterol foods are connected to lower cholesterol levels. In combination with dark chocolate, the dried fruits add heart -healthy antioxidants. However, also think of the portion sizes if you reach for a handful. 1/3 cup contains 336 calories, 25 grams of fat and 11 grams of protein. In addition, the so -called student food is a great way to include healthy fats and fiber in your diet. It is also completely customizable. Mix walnuts, pumpkin seeds, pecans and almonds with dark chocolate or dried fruits to make a delicious and filling snack.
Prepare healthy cereal bars for the whole week
When it comes to cholesterol food, oatmeal is the healthy, vegetable equivalent of the cake dough. This is because oats are rich in soluble and insoluble fiber. These help them to quickly eliminate cholesterol before they even get into their bloodstream. Make a portion of cereal bar over the weekend to have a delicious snack at hand for cravings all week. Each bar contains 160 calories, 7 grams of fat, 19 milligrams of cholesterol and 3 grams of protein. Finally, try this simple recipe to naturally sink your cholesterol level.
Ingredients
- 1/2 cup of butter, soft
- 1 cup of packaged brown sugar
- 1/4 cup of sugar
- 1 large egg, at room temperature
- 2 tablespoons of honey
- 1/2 teaspoon of vanilla extract
- 1 cup of all -purpose flour
- 1 teaspoon of ground cinnamon
- 1/2 teaspoon of baking powder
- 1/4 teaspoon of salt
- 1-1/2 cups of oatmeal
- 1-1/4 cups of muesli
- 1 cup of chopped nuts
- Optional: raisins or half -sweet chocolate pieces (1 cup each) each)
preparation
- First heat your oven to maximum level.
- Then beat butter and sugar until foamy until you get light and relaxed.
- Add the egg, honey and vanilla.
- First wheels flour, cinnamon, baking powder and salt by gradually punching the ingredients into the creamy mix.
- Then add oatmeal, muesli, nuts and at will.
- Pour the mixture into a greased baking sheet.
- Bake the cereal bar for 25-30 minutes until you get light brown.
- Let your nutritious snacks cool on a grille and cut them in a bar to snack during the week.
