Reviewed by Diettian Alyssa Pike, RDN
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The main points
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High cholesterol can increase the risk of your heart disease.
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Experts say the afternoon habit to help lower your cholesterol is aimed at snacks rich in fiber.
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The fiber helps to lower HDL cholesterol, fight inflammation and maintains healthy weight.
Caring for your heart is one of the best things you can do for your health. Heart disease is the main cause of American death and certain lifestyle factors, like high cholesterol, can increase your risk. Although high cholesterol can sometimes be genetic, what you eat affects. If you are looking for a simple way to reduce cholesterol, experts say that starting the afternoon habit number one after you need to start is a snack that is rich in fiber. Fiber is essential for heart health and cholesterol control, but 95% of Americans do not eat enough. We talked to cardiologists and a nutritionist who shared how to eat fiber -filled snacks, you can hold lower cholesterol, fiber -containing snack ideas and other healthy cholesterol tips.
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Why should you eat more fiber
Fiber helps reduce LDL or “bad” cholesterol
There are two common types of fiber: soluble and insoluble. It is important to eat a variety of fiber foods to get their benefits. First of all, you want more soluble fiber to lower cholesterol. “The fiber, especially the soluble fiber, binds cholesterol in the intestine and prevents it from absorbing,” says cardiologist Elizabeth Klodo MD, FACC.
Numerous studies have been conducted to associate soluble fiber with lower cholesterol. Recent meta -analysis shows that each additional 5 grams of soluble fiber supplements consumed by people have helped lower LDL cholesterol by more than 5 mg/dl. Getting more fiber also helped reduce the total amount of cholesterol and triglycerides.
The fiber supports a healthy weight
Obesity is a risk factor for cardiovascular disease and high cholesterol, partly due to inflammation and insulin resistance. “The fiber can make you feel full, which is useful to limit the portion size,” says cardiologist Matthew J. Bocchese, MD. Fiber digestion takes longer, so it also helps you feel more satisfied after a meal or snack.
The fiber also interacts with your hunger hormones such as GLP-1 to send a signal to your brain that you are full. “The fiber is also the fuel of specific microbiome bacteria that produces glp-1 (the same molecule as Ozempic or Wegovy). This means that the fiber also helps to curb appetite, as well as reducing calorie content, which makes weight loss naturally naturally.”
The fiber is fighting inflammation
Although people cannot technically digest fiber, bacteria in our intestine can “remove” those fibers. Because the fiber is fermented in our intestine, it creates a short chain fat that helps reduce inflammation. The fiber is also found in fruits, vegetables, beans, whole grains and nuts, all of which are promoted in anti -inflammatory eating style.
“In addition to fibers, we also want to add foods that fight inflammation, because even with normal cholesterol, chronic inflammation can increase the risk of cardiovascular, especially in women. The nutrient diet that includes B vitamins, omega-3 fatty acid, selenium, zinc and polyphenols. Nutritionist.
Fiber promotes a healthy blood sugar level
“In addition to the direct reduction in cholesterol absorption, the fiber can help regulate blood sugar levels,” Bocches notes. “Insulin plays an integral role as your body produces cholesterol, so people with insulin resistance, such as diabetes or prediabetes, usually have higher cholesterol.”
The fiber helps to digest slowly, causing a lower blood sugar after a meal. A systematic review of people with type 2 diabetes found that the fiber has helped to improve blood glucose and HbA1c, which is the amount of blood sugar levels over time. Make sure that eating carbohydrates with fiber is the key to blood sugar. Balance carbohydrates with healthy fats and proteins, and limit the added sugar in your diet.
Snack ideas
Snacks are one of the best ways to include nutrients in their diet, achieve fiber goals and remain energy for the rest of the day. “Daily fiber needs vary depending on age and gender: men should get 28-34 grams and women should get 22-28 grams. Try the following fiber -containing snack ideas:
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Apple and a handful of nuts
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Roasted chickpeas and cut cucumbers
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Cut peppers and hummus
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High protein lemon-barbell energy balls
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Simple tense (Greek -style) yogurt with raspberries
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One package of simple instant oatmeal with one tablespoon of nut butter
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Lemon-pockets frozen yogurt bites
If you choose a packed snack, look for a one containing at least 3 grams of fiber containing low sugar, sodium and saturated fat.
Other tips for better cholesterol
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Move your body: “Regular exercise – among other benefits of its heart and mental health – can help lower cholesterol by increasing your body’s metabolism in cholesterol and decreasing or preventing insulin resistance,” Bocches notes. Any movement helps, so try short walks or small exercise breaks all day if you start.
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Get enough lycopene: Lycopene is a carotenoid that can help reduce inflammation, improve HDL cholesterol and lower total cholesterol. Routhhenstein offers more of cooked tomatoes and red peppers.
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Eat fatty fish: “Routhhenstein” shares: “Add Omega-3 rich fatty fish (such as salmon, sardines or skins) to improve the DTL function that helps recycle LDL cholesterol to the liver.”
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Limit saturated fat, added sugar and sodium: What you eat more for your cholesterol is just as important as what you eat less. Sugar, saturated fat and sodium were associated with bad effects of heart health. Check packaging food labels, remember how much sugar and salt you add to meals and snacks, and choose fat such as olive or avocado oil on butter.
Our expert is taking
It would be great if the fiber increase in the afternoon flipped the switch and lowered the cholesterol instantly. However, your health is a bit more complicated. However, small habits, such as choosing a fiber -filled snack in the afternoon, can cause other healthy shifts. And over time, these little changes cause a significant difference. “Now, committed to a simple, repeated nutritional procedure, you can improve not only the number of your cholesterol, but also the overall cardiometaboline health, including blood pressure, blood sugar and long-term heart function,” the clod notes.
Read the original article about Eatingwell