February 1, 2023

8 healthy holiday snacks that beat cholesterol

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By Lynn Allison From Newsmax


Tis the season to be snacking, and with all the tempting goodies at the office or at home, it’s tough to find heart-healthy options.

“You may be watching the unhealthy fats in your meals but have you thought about the snacks in between meals?” asks Tara Gidus Collingwood, M.S. an Orlando based nutritional expert who is the team dietician for the Orlando Magic basketball team.

“Snacking is a good way to prevent overeating at meals by bridging your hunger, but if you have high cholesterol, fried chicken wings and potato chips aren’t the way to go. Look for these snacks to tide you over between meals and provide nutrition that won’t spike your cholesterol levels.”

  1. Soy protein has been shown to lower cholesterol levels, so reach for edamame beans that in their many incarnations — fresh, cold, hot or dried — make an excellent snack, the expert tells Newsmax.
  2. Make a smoothie of fresh or frozen fruits such as berries, bananas, peaches, mango or pineapple and add a scoop of soy protein powder. This makes a great healthy snack for kids, too.
  3. Popcorn provides both fiber and whole grain, which means it can help lower cholesterol according to the American Heart Association. Not only does popcorn have more fiber than whole-wheat bread or brown rice, it’s also a low-calorie snack when prepared properly and eaten in moderation. Microwave or air-pop the kernels, skipping the butter and salt. Spray with olive oil for flavor.
  4. Nuts are a great snack that help lower your cholesterol because they are chock full of healthful, monounsaturated fat. “Nuts can also help the bad cholesterol, or LDL, from oxidizing,” says nutritionist Janet Bond Brill, Ph.D., author of “Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks—Without Prescription Drugs.” Because nuts are high in calories, stick to a one ounce serving, about 15 almonds or 14 walnut halves.
  5. Carrots, cucumbers, and celery sticks with hummus make an excellent colorful snack and an ideal way to get family and friends to eat more vegetables during the holiday season. Vegetables are naturally low in calories, sodium, cholesterol and fat while hummus is made from chick peas which offers a healthy dose of fiber, protein and antioxidants.
  6. Homemade potato chips offer fiber and potassium. You can still enjoy America’s favorite snack food without the grease and harmful salt by seasoning sliced potatoes with a little olive oil and baking them for 10-15 minutes in a preheated 400-degree oven, turning once to ensure even browning. Season with herbs like rosemary before popping them in the oven. Organic sweet potatoes add a dose of healthful beta-carotene and yummy flavor to these homemade chips.
  7. Fiber-rich oatmeal isn’t only a breakfast food. Eat it any time to satisfy hunger and help lower cholesterol. Oatmeal contains a soluble fiber that soaks up cholesterol and helps move it through the digestive system before it is absorbed by the body.
  8. Grab a fruit on the go. A piece of whole fruit like an apple, peach, pear or a bunch of grapes satisfies your sweet tooth without the sugar rand fat of a candy bar. During the holiday season, Clementine oranges abound, which make them a great, low cost cholesterol lowering snack that also packs a potassium wallop.

© 2018 NewsmaxHealth. All rights reserved.

For more on this story go to: https://www.newsmax.com/health/health-news/fruit-nuts-popcorn-holiday/2018/12/18/id/894900/?ns_mail_uid=6952f1f9-507d-4a20-8cc0-0a1db158d76e&ns_mail_job=DM10782_12192018&s=acs&dkt_nbr=010124h4ari0

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