INDONESIAN EYE, JAKARTA – People who have high cholesterol levels can still continue the habit of snacking, with a note avoiding foods made from butter, milk, or fatty meats.
This is because these foods are high in fat, which can form plaque in the arteries and clog the heart. If allowed to continue, this can trigger heart disease, stroke, and diabetes.
In addition, also avoid various snacks that contain trans fats, such as biscuits, crackers, and other sweet foods to keep your blood sugar stable. According to The Ohio State University Medical Center Department of Nutrition Services, it’s recommended that you eat a snack every two to three hours to stay full throughout the day and keep your blood sugar levels in check. Thus, you are no longer tempted to eat high cholesterol snacks.
- Popcorn
Typical snacks while watching movies such as popcorn can be a low-cholesterol snack option. According to the American Heart Association, whole-corn popcorn is high in fiber and can help lower cholesterol. Popcorn can be a healthy and appropriate snack if processed in the right way. Instead of using butter, you can use olive oil and a little Parmesan to make the popcorn tastier but still healthy for you.
- Nuts
Nuts can be the right snack choice if you want to lower cholesterol. Types of nuts that are high in HDL or good cholesterol are almonds, walnuts, and candlenuts. Studies show that almonds are high in unsaturated fats which are beneficial for lowering LDL while increasing HDL. But remember, nuts are also high in calories. Therefore, it is enough to consume at least 30 grams of nuts which is equivalent to 24 almonds or 14 nuts.
- Vegetables
Vegetables are foods that are rich in fiber, vitamins and minerals for the body. Not only good for controlling cholesterol levels, vegetables are also low in fat, sodium, and calories. That is, by eating more vegetables, you will avoid heart disease. So, you don’t have to switch to a vegetarian diet just to lower your cholesterol. Be sure to eat vegetables of different colors to get a variety of vitamins and minerals.
For example, by eating vegetable soup or salad made from various vegetables, you can get many vitamins and minerals from these foods. Pair with potatoes, chicken, or eggs to make your salads and soups complete with carbohydrates, protein, and fiber.
- Potato chips
To keep cholesterol levels normal, you are recommended to limit potato chips or various other fried foods that contain high salt and cholesterol. However, that doesn’t mean you can’t eat potato chips forever, you know!
Yes, you can make your own potato chips which are healthy and safe for your cholesterol. Basically, potatoes are low in calories and high in fiber, potassium, and minerals that help keep blood pressure under control. So, make your own version of potato chips by baking them in olive oil.
- Oatmeal
Don’t just think of oatmeal as breakfast, you can also serve oatmeal as a healthy snack, you know! Oatmeal contains soluble fiber that can absorb cholesterol and move it to the digestive system without being absorbed by the body. In addition, fiber can trigger the production of bile acids that can help lower good cholesterol (LDL). Therefore, oatmeal can be one of the low-cholesterol snacks that you should try.
- Fruits
Just like vegetables, fruits can also be a “drug” lowering your cholesterol. For example, apples, strawberries, grapes, and citrus fruits contain pectin, a type of fiber that can lower LDL levels. Not only that, fruits also contain potassium which can help control blood pressure. As a result, the body becomes healthier and avoids the risk of high blood pressure and heart disease.
- Wheat bread
Kristi King, RDN, MPH, a nutritionist from Houston, tells Everyday Health that whole-grain bread is great for a cholesterol-lowering snack. This is because whole grains contain large amounts of fiber and protein which are beneficial in controlling cholesterol. Each slice of whole-wheat bread has two grams of protein and two grams of fiber, which is good for digestion. You can also add whole wheat bread with a little cheddar cheese, which is beneficial as a probiotic for gut health.
- Vegetable soup
A bowl of soup may not be the first thing that comes to mind as a snack. But in fact, soup can be a delicious meal as well as low in saturated fat, especially if it is enriched with various vegetables and nuts.
Adding peas to vegetables can provide soluble fiber and protein that keeps you full longer. For example, every 230 grams of edamame contains 25 grams of protein and low amounts of saturated fat. So, are you ready to make vegetable and bean soup as a snack today?
Reporter : Syifa Ayuni Qotrunnada
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