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Lower Your Cholesterol with These 3 MealsCholesterol-lowering snacks -
Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They're also available as supplements. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol.
Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.
Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
Fiber supplements. Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber. When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket.
The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two. A largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowers LDL, triglycerides, and blood pressure.
The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. Now that you know what to look for—and what to avoid—let's look at a snack option that checks all of the important boxes.
It's an Envy apple with a serving of Kirkland Signature Mixed Nut Butter with Seeds. While it may be a stretch to claim that eating an apple a day truly keeps the doctor away, there does appear to be some truth that noshing apples regularly could lower blood cholesterol levels. Data published in The American Journal of Clinical Nutrition shows that, after people with mildly high cholesterol ate two apples a day for eight weeks, both their total and LDL cholesterol levels dropped.
Apples are a natural source of soluble fiber and plant compounds that may contribute to these positive effects, especially if you eat the skin it contains more nutrients and fiber than the flesh. They are also a source of cholesterol-supporting micronutrients, like niacin and vitamin C.
Envy apples are a variety that's always available at Costco, and because their flesh stays white longer, you can pre-cut your fruit without it turning brown and sad looking.
They also have a balanced sweetness and satisfying crunch that pairs well with many dips and other additions. Like, say, a tablespoon of Kirkland Signature Mixed Nut Butter with Seeds—which kicks this snack up a notch by offering key additional nutrients.
It's packed with healthy fats, plant-based protein and many micronutrients that support healthy cholesterol. Plus, data published in The American Journal of Clinical Nutrition shows that nuts are one of the best foods for reducing LDL and total cholesterol.
So next time you are at Costco and are ready to stock up on a snack that helps lower cholesterol, be sure to grab a case of Envy apples they're typically sold in a 4-pound box and a jar of Kirkland Signature Mixed Nut Butter for the perfectly balanced snack combo that is portable, nourishing and utterly satisfying.
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Use limited data to select content. List of Partners vendors. Healthy Eating Best Healthy Foods. If you're a savory-food lover, don't fear! Whole-wheat crackers with hummus makes a great bedtime snack with cholesterol-lowering potential.
Whole-wheat products can be a great source of fiber, and some crackers are also a good source of unsaturated fat. Just check the nutrition label to make sure, since products will vary. Hummus is another good source of unsaturated fats and fiber, thanks to its chickpea and olive oil base. As a bonus, when eaten together, this pairing will form a complete protein containing a good balance of all nine essential amino acids.
This can help you feel full and satisfied! Chia seeds are a great source of unsaturated fats and soluble fiber. If you mix them with a liquid and put them in the fridge for a few hours, they absorb some of the liquid and form a tasty gel-like snack , both creamy and crunchy I swear, it's delicious!
They also contain some protein and carbohydrates, but you can get more protein and carbohydrates by using low-fat dairy milk or soymilk as your liquid. If you like, you can add nuts or fruit to make it similar to a parfait. Here's another bedtime snack idea for our savory-food lovers.
Avocado is a traditional Latin cultural food that has become increasingly popular in the U. It is packed with unsaturated fats and fiber and makes a delicious, creamy addition to many dishes. Having it on top of whole-wheat toast ups the fiber content and make for a well-rounded, satisfying snack.
We've spoken about how soluble fiber and unsaturated fat are key for cholesterol management, and this duo is a perfect example of that combo! Many fruits are rich in soluble fiber, while nuts are a great source of unsaturated fats and fiber, too. Dried fruit will contain more soluble fiber in a smaller volume than whole fruit.
Just be mindful of whether the dried fruit you've purchased contains added sugars; you generally want to avoid going overboard on those. In addition to making nutritious food choices, here are some other health-promoting behaviors you can focus on to manage high cholesterol:.
Also, be sure to speak with your doctor about getting bloodwork done to check your cholesterol levels. High cholesterol doesn't result in any symptoms, so the only way to know if you have it is by getting lab work done. High cholesterol is pretty common in the U.
When it comes to nutrition, try to increase your fiber intake and swap out saturated fats for unsaturated fats in your diet. And if you're struggling to get started, why not try out one of the snacks we suggested above?
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