Reducing cholesterol intake is a good idea for everyone, regardless of age or health. But where do you start? One easy place place to start, is something we all do … snack!
Choosing delicious, unprocessed whole foods that are rich in fiber, phytonutrients, and complex carbohydrates is not only heart-smart, it’s planet-smart.
Here are five tasty snacks that are nutrient-dense and will stave off hunger with zero cholesterol and fewer calories and fat.
Sunflower seeds
Those with a busy schedule should keep a bag of sunflower seeds handy to nosh on throughout the day.
Sunflower seeds are an excellent source of vitamin E, an important ally in the prevention of cardiovascular disease. Vitamin E is an antioxidant that helps prevent blocked arteries, heart attack or stroke.
Nuts
Almonds, peanuts, walnuts … you name the nut, it will most likely be rich in protein, vitamins, and minerals as well as plant sterols, shown to stop or slow the absorption of cholesterol.¹ ²
Nuts contain heart-healthy monounsaturated fats, credited with reducing the risk of coronary heart disease (CHD).³
Looking for more vitamin E? Try almonds. Loading up in antioxidants? Go with walnuts.
Nuts are also high in calories, so it’s recommended that you limit yourself to one or two handfuls of raw or dry roasted nuts without added salt a day. Try this simple Tamari Almond recipe.
Soy nuts and edamame
While not as popular as its cousins, peanuts and almonds, soy nuts are another heart-healthy nibbler. Often found in trail mixes, they’re also delicious on their own.
Both soy nuts and edamame are forms of soybeans: Soy nuts are whole roasted soybeans and edamame are baby soybeans picked while green.
The Food and Drug Administration recommends 25 grams of soy protein a day to reduce the risk of heart disease as part of a diet low in saturated fat. Edamame and soy nuts each contain a whopping 11 grams of soy protein per ounce.
For a tasty trail mix, combine soy nuts with dried fruit, sunflower seeds, dairy-free chocolate chips, and crystallized ginger.
Edamame (shelled or in the pod) are ready to eat in minutes. Simply boil 3 minutes, drain, and sprinkle lightly with sea salt. Here are a few soy snack options to look for at the store.
Hummus and veggies
Hummus is a smooth, mild dip made with garbanzo beans that is perfect with crunchy raw veggies such as baby carrots, broccoli, red bell pepper, and cauliflower. Diets high in fiber help prevent heart disease, so it makes sense to include fiber-rich foods, such as legumes and raw vegetables as often as you can.
Research has shown that garbanzo beans in the diet can significantly lower both total and LDL “bad” cholesterol.4 For those inclined, Hummus is also incredibly easy to make yourself.
Frozen red grapes
Craving a sweet snack? Give frozen grapes a try. Frozen grapes are naturally sweet, cool and refreshing snacks that will remind you of a bite-sized grape Popsicles.
Simply rinse grapes, place in a freezer bag, and freeze for at least an hour.
Research has shown that compounds in grapes can protect your arteries and prevent harmful clotting.5 Choose dark grapes; they contain heart-healthy compounds that are concentrated in the skin.
Marie Oser is a best-selling author, writer/producer, and host of VegTV. Follow Marie on Twitter: http://twitter.com/vegtv
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Sources:
- Ostund RE. Phytosterols, cholesterol absorption and healthy diets. Lipids. 2007
- Pinedo S, Vissers M et al. Plasma levels of plant sterols and risk of coronary artery disease: the prospective EPIC-Norfolk Population Study. Journal of Lipid Research, Vol. 48, 139-144, January 2007.
- Kris-Etherton, PM for the AHA Nutrition Committee. AHA Science Advisory: Monounsaturated Fatty Acids and Risk of Cardiovascular Disease. Circulation, September 14, 1999.
- Pittaway JK, Ahuja KD, Cehun M, Chronopoulos A, Robertson IK, Nestel PJ, Ball MJ. Dietary Supplementation with Chickpeas for at Least 5 Weeks Results in Small but Significant Reductions in Serum Total and Low-Density Lipoprotein Cholesterols in Adult Women and Men. Ann Nutr Metab. 2006 Dec 21;50(6):512-518
- Zern, Tosca L., Wood, Richard J., Greene, Christine, West, Kristy L., Liu, Yanzhu, Aggarwal, Dimple, Shachter, Neil S., Fernandez, Maria Luz. Grape Polyphenols Exert a Cardioprotective Effect in Pre- and Postmenopausal Women by Lowering Plasma Lipids and Reducing Oxidative Stress J. Nutr. 2005 135: 1911-1917