{"id":527361,"date":"2010-04-13T18:11:12","date_gmt":"2010-04-13T22:11:12","guid":{"rendered":"http:\/\/green.yahoo.com\/blog\/ecomii_healthy_living\/91\/five-heart-smart-snacks-that-knock-out-cholesterol.html"},"modified":"2010-04-13T18:11:12","modified_gmt":"2010-04-13T22:11:12","slug":"five-heart-smart-snacks-that-knock-out-cholesterol","status":"publish","type":"post","link":"https:\/\/mereja.media\/index\/527361","title":{"rendered":"Five heart-smart snacks that knock out cholesterol"},"content":{"rendered":"
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Reducing cholesterol intake is a good idea for everyone, regardless of age or health.\u00a0 But where do you start?\u00a0 One easy place place to start, is something we all do \u2026 snack!<\/p>\n

Choosing delicious, unprocessed whole foods<\/a> that are rich in fiber, phytonutrients, and complex carbohydrates is not only heart-smart, it\u2019s planet-smart.<\/p>\n

Here are five tasty snacks that are nutrient-dense and will stave off hunger with zero cholesterol and fewer calories and fat.<\/p>\n

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Sunflower seeds<\/strong><\/strong><\/p>\n

Those with a busy schedule should keep a bag of sunflower seeds handy to nosh on throughout the day.\u00a0 <\/p>\n

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.<\/p>\n

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Nuts<\/strong><\/p>\n

Almonds, peanuts, walnuts \u2026 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.\u00b9 \u00b2 <\/p>\n

Nuts contain heart-healthy monounsaturated fats, credited with reducing the risk of coronary heart disease (CHD).\u00b3 <\/p>\n

Looking for more vitamin E?\u00a0 Try almonds<\/a>. Loading up in antioxidants?\u00a0 Go with walnuts. <\/p>\n

Nuts are also high in calories, so it\u2019s 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<\/a>.<\/p>\n

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Soy nuts and edamame<\/strong><\/p>\n

While not as popular as its cousins, peanuts and almonds, soy nuts are another heart-healthy nibbler. Often found in trail mixes, they\u2019re also delicious on their own.<\/p>\n

Both soy nuts and edamame <\/a>are forms of soybeans: Soy nuts are whole roasted soybeans and edamame are baby soybeans picked while green.<\/p>\n

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. <\/p>\n

For a tasty trail mix, combine soy nuts with dried fruit, sunflower seeds, dairy-free chocolate chips, and crystallized ginger.<\/p>\n

Edamame (shelled or in the pod) are ready to eat in minutes. Simply boil 3 minutes, drain, and sprinkle lightly with sea salt.\u00a0 Here are a few soy snack options<\/a> to look for at the store.<\/p>\n

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Hummus and veggies<\/strong><\/p>\n

Hummus<\/a> 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.\u00a0 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. <\/p>\n

Research has shown that garbanzo beans in the diet can significantly lower both total and LDL \u201cbad\u201d cholesterol.4<\/sup> For those inclined, Hummus is also incredibly easy to make yourself<\/a>.<\/p>\n

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Frozen red grapes<\/strong><\/p>\n

Craving a sweet snack?\u00a0 Give frozen grapes<\/a> a try.\u00a0 Frozen grapes are naturally sweet, cool and refreshing snacks that will remind you of a bite-sized grape Popsicles. <\/p>\n

Simply rinse grapes, place in a freezer bag, and freeze for at least an hour.\u00a0 <\/p>\n

Research has shown that compounds in grapes can protect your arteries and prevent harmful clotting.5<\/sup> Choose dark grapes; they contain heart-healthy compounds that are concentrated in the skin.<\/p>\n

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Marie Oser<\/a> is a best-selling author, writer\/producer, and host of VegTV<\/a>. Follow Marie on Twitter: http:\/\/twitter.com\/vegtv<\/a><\/em><\/p>\n

More from ecomii:<\/strong><\/p>\n