Reviewed Diettian Karen Ansel, Ms, Rdn
Photo: Urbazon/Getty images. Eating design.
The main points
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Millions of Americans have high cholesterol, which can cause heart disease.
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A sleeping snack rich in fiber and plant protein can help lower cholesterol.
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For cholesterol reducing late evening snack, our Chia Seed Pudding checks all the boxes.
If you have high cholesterol, you are not alone. According to disease control and prevention centers, millions of Americans have high cholesterol (also known as hyperlipidemia). This condition, defined as a total blood cholesterol, is higher than 200 mg/dl, is a major risk factor for heart disease. However, this does not mean that you are for heart problems. “Keeping cholesterol in a healthy range helps to reduce the risk of plaque accumulation of arteries, which can cause heart disease over time,” says Kathleen Benson, RDN, CSSD, CPT.
Of course, healthy food is the basis of a cholesterol -lowering diet. But snacks can also help – even those you eat at bedtime, like our Chia Seed Pudding. It is loaded with ingredients that can help lower cholesterol. Still, it is easy and satisfied that he will not interfere with your sleep. Not surprisingly, nutritionists are huge fans. Here’s how it can help keep your heart healthy.
Why chia pudding is perfect for high cholesterol
It contains a lot of fiber
One of the many benefits of enjoying a high -fiber diet is that it can help lower cholesterol. “When I have a customer trying to control high cholesterol, we focus on more fiber and healthier fat in their diet,” says Meggie Connelly, MS, RD, LDN. Filled with fiber -containing chia seeds, our Chia Seed Pudding supplies a large 11 grams of fiber per serving.
Chia seeds contain a mixture of soluble and insoluble fibers. But it is their soluble fiber that is for chia cholesterol reduction powers. Cause? Soluble fiber can absorb some of the cholesterol in your intestine, removing it from the body until it can cause problems.
It has little saturated fat
Interestingly, studies have shown that cholesterol from food does not always affect your blood cholesterol. The real culprit is saturated fat, mainly found in full fat, red and processed meat, fat and ghee. Sotio fat tells your liver to increase cholesterol production, which provides much more cholesterol than the amount we absorb from food.
Because this chia pudding is made of almond milk, it contains only 1 gram of saturated fat per serving. If almond milk is not your thing, do not hesitate to shake other vegetable milk, such as soy, cashew or oat milk or non -fat cow’s milk. Just avoid coconut milk and full -fat cow’s milk, which are rich in saturated fat.
It contains plant protein
Whether you have high cholesterol or not, the choice of a late evening snack containing protein is the key to being full all night. “It will help you feel completely at night and help you control your blood sugar, so you are not starving until morning,” says Brannon Block, MS, RDN. Each portion of this chia pudding provides 7 grams of protein. And not just any type of protein. All its proteins are plant proteins that have been associated with better heart health. It is so useful that the American Heart Association recommends getting most of our protein from plant sources such as chia seeds and nuts in this recipe.
What to look for in a healthy heart
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A combination of fiber and protein. Consider this Magic Duo. “Fiber and protein are combined or paired with food product range can maintain a constant blood sugar and satiety,” says Benson. This is important because the chronically elevated blood sugar can cause diabetes, which increases the risk of heart disease.
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Ingredients that are easy to digest. When you try to get a quality ZZZ, the last thing you need to eat is something that will upset your tummy or delay your sleep even more. Choose something lightweight, easy to digest and satisfy, but low in fat and added sugar. In addition to Chia Pudding, oatmeal, corn and grain with low -fat milk are also great opportunities.
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To collect something simple. After a long day, it is normal to experience some fatigue of solutions. However, instead of reaching something with empty calories (we look at you, mixing chips), choose something nutritious that you can easily whip. “Your late evening snack must be quick and easy to put together, such as banana and nut butter, or peanut butter, and a sliced strawberry sandwich on whole grain bread. Or make your chia pudding in advance,” says Connelly. “If you need to spend 30 minutes when you are snacking late at night, it will not be something you do consistently.”
Our expert is taking
There may be bad rap, but if you do not eat enough during the day, you can help you fall asleep and fall asleep at bedtime. To say that, if you have high cholesterol, you should remember. If cholesterol is a problem, nutritionists recommend choosing a snack rich in fiber, low in saturated fat and certain proteins. Our Chia Seed Pudding checks all the boxes. So, bake today. You can double the recipe (or even four times). And it will remain fresh in your refrigerator for up to three days, when you will thank you for your heart after sleeping.
Read the original article about Eatingwell