Heart healthy snacks are low in saturated fat and promote lower cholesterol levels. High levels of cholesterol in the blood put an individual at risk for heart disease, certain types of cancers and stroke. Everybody needs small amounts of cholesterol to help the body function. It is when cholesterol levels rise above the acceptable 200 mg/dl that concerns for heart disease and other illnesses arise. Focus on keeping your fridge and pantry full of heart healthy snacks that will help keep your cholesterol low and your heart happy.
Whole Grains
Whole grains like whole wheat, barley, oats and flax provide sources of soluble fiber that help filter bad cholesterol away from the heart and out of the blood stream. The American Dietetic Association recommends getting between 20 to 35 grams of fiber per day. A diet rich in whole grains not only helps lower the bad cholesterol, LDL, it can help raise the good cholesterol in your body, HDL, which helps remove LDL from your body's tissues. Keep whole grain crackers, oatmeal and bread close at hand for easy snacks and meals.
Fruits and Vegetables
Fruits and vegetables are high in a specific type of fiber called pectin. This type of soluble fiber specifically helps decrease LDL levels. Fruits and vegetables are also high in antioxidants, vitamins and minerals which help reduce the risk of heart disease. Eat a variety of colors to get a full spectrum of important nutrients that will help keep your cardiovascular system healthy.
Nuts
Nuts are high in essential fatty acids that help promote a healthy heart. Eating just one handful of nuts a day can help lower LDL levels by 5 percent. Remember to try to eat raw nuts when possible, they will provide the most nutrients and health benefits. Try spreading a tablespoon of natural almond butter or peanut butter on a piece of whole grain bread for another great snack idea.
Fish
Eating fish two to three times per week can be a great tool in fighting high cholesterol. Take leftover fish to work or keep tuna packed in water on hand for quick snacks to help promote heart health in a couple of ways. First, fish is high in Omega 3 and Omega 6 fatty acids, which are essential to the body. These fatty acids reduce triglycerides which contribute to bad cholesterol levels while boosting HDL levels. Second, these fatty acids can help prevent heart rhythm problems and many other heart health issues.
Soy
Soybeans are plan-based and a great source of protein without the cholesterol. Studies by Harvard University show that eating soy protein from soy milk, tofu or soybeans can help decrease LDL levels by 5 to 6 percent. Try steaming soybeans and sprinkling them with a small amount of kosher salt for a great afternoon snack or adding a half a cup of soy milk to granola and berries.
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