7 Healthy and No-Cook Snacks to Lower Cholesterol Levels Naturally

2024-04-29 06:25:00

Are you trying to lower your cholesterol levels without spending hours in the kitchen?

Discover our selection of 7 healthy, no-cook and highly effective snacks to tame your cholesterol in the blink of an eye! These snacks, rich in fiber, good fats and antioxidants, are true allies for your cardiovascular health. Integrate them into your daily routine now and see the difference on your next lipid profile!

1. Almonds and fresh berries

Rich in monounsaturated fatty acids and fiber, almonds are true allies of your heart. Together with a handful of fresh berries such as blueberries or raspberries, they create a great antioxidant duo.

The polyphenols in berries help reduce inflammation and improve cardiovascular health. A study conducted by Harvard University found that eating a handful of almonds a day could reduce LDL cholesterol levels by up to 4.4%.

2. Avocado and chia seeds

Avocado, this superfruit star, is full of good fats and fibers that help regulate cholesterol. Add a tablespoon of chia seeds, rich in omega-3 and soluble fiber, and you have a filling and ultra-healthy snack for your heart.

Chia seeds have the ability to absorb up to 10 times their weight in water, which promotes satiety and digestion.

3. Raw vegetables and homemade hummus

Carrots, cucumbers, peppers … Stick into a rainbow of raw vegetables together with delicious homemade hummus. To prepare this Mediterranean dip, simply blend the cooked chickens with tahini, garlic, lemon juice and a drizzle of olive oil.

Chickpeas are naturally rich in fiber and plant sterols, compounds that help the absorption of cholesterol in the intestine.

4. Nuts and dried fruit

Nuts are true nutritional treasures. Walnuts, pecans, macadamia nuts … Vary the pleasure by inventing your own mix of dried fruits. Rich in unsaturated fatty acids, fiber and phytosterols, nuts actively contribute to the reduction of LDL cholesterol. A handful a day is enough to provide their benefits. In the United States, the FDA has even allowed nut producers to claim their ability to reduce the risk of heart disease on their packaging.

5. Apple and almond butter

Drop for the sweetness of a crunchy apple along with a teaspoon of almond butter. This gourmet snack is great for satisfying a little hunger while doing your heart good. Apples are naturally rich in pectin, a soluble fiber that binds cholesterol and slows its absorption.

Almond butter, for its part, provides monounsaturated fatty acids that are beneficial for cardiovascular health.

6. Edamame and sunflower seeds

Immature soybeans, called edamame, are a real concentrate of plant proteins, fiber and phytonutrients. Together with a handful of sunflower seeds rich in vitamin E and unsaturated fatty acids, they create a complete and satisfying snack. The isoflavones in soy help to reduce total and LDL cholesterol levels. In Japan, regular consumption of edamame is associated with better heart health.

7. Cherry tomatoes and mozzarella

Recreate the spirit of a caprese salad with this ultra-fresh snack. Cherry tomatoes are full of lycopene, a powerful antioxidant that protects cells from damage and promotes cardiovascular health. Together with mozzarella balls rich in calcium and protein, they create a filling and tasty snack. For a touch of freshness, add a few fresh basil leaves and a drizzle of olive oil.

To help you see things more clearly, here is a summary table of the 7 snacks and their main cholesterol benefits:

Almonds and fresh berries Lower LDL cholesterol by up to 4.4%Avocado and chia seeds regulate cholesterol thanks to good fats and fiberRaw vegetables and homemade hummusBlocking absorption of cholesterol in the intestineNuts and dried fruit Active reduction of LDL cholesterolApple and almond butter Slow absorption of cholesterol and providing good fatsEdamame and sunflower seeds Reduction of total cholesterol and LDL thanks to soy isoflavonesCherry tomatoes and mozzarella Cell protection and contribution to cardiovascular health

Snack	Benefits on cholesterol

Don’t wait any longer to integrate these 7 healthy, zero-calorie snacks into your daily routine. Easy to carry and snack at any time of the day, they will help you lower your cholesterol levels naturally.

Remember that a balanced diet rich in fruit, vegetables and good fats, together with regular physical activity, is the key to optimal cardiovascular health. So, on your marks, settle, bite!

Sources:

• Harvard University Study on Almond Consumption and Lowering LDL Cholesterol
• US FDA clearance for nut health claims
• Studies on the Cardiovascular Benefits of Regular Edamame Consumption in Japan