The Best Late-Night Snack to Lower Cholesterol, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNMillions of Americans have high cholesterol, which can lead to heart disease.
A bedtime snack rich in fiber and plant protein may help lower cholesterol.
For a cholesterol-lowering late-night snack, our Chia Seed Pudding checks all the boxes.If you have high cholesterol, you're not alone. According to the Centers for Disease Control and Prevention, millions of Americans have high cholesterol (aka hyperlipidemia). This condition, defined as total blood cholesterol levels higher than 200 mg/dL, is a leading risk factor for heart disease. However, that doesn't mean you're destined for heart troubles. 'Keeping cholesterol levels in a healthy range helps reduce the risk of plaque buildup in the arteries, which can lead to heart disease over time,' says Kathleen Benson, RDN, CSSD, CPT.
Of course, healthy meals are the foundation of a cholesterol-lowering diet. But snacks can help, too—even the ones you eat before bed, like our Chia Seed Pudding. It's loaded with ingredients that can help reduce cholesterol. Yet, it's light and satisfying enough that it won't mess with your sleep. No wonder dietitians are huge fans. Here's how it can help keep your heart healthy.
One of the myriad benefits of enjoying a high-fiber diet is that it can help lower cholesterol levels. 'When I have a client trying to manage high cholesterol levels, we focus on getting more fiber and healthier fats in their diet,' says Meggie Connelly, M.S., RD, LDN. Filled with fiber-rich chia seeds, our Chia Seed Pudding delivers a hefty 11 grams of fiber per serving.
Chia seeds contain a mix of both soluble and insoluble fiber. But it's their soluble fiber that's behind chia's cholesterol-lowering powers. The reason? Soluble fiber can absorb some of the cholesterol in your gut, removing it from the body before it can cause trouble.
Interestingly, research has shown that cholesterol from food doesn't always affect your blood cholesterol levels. The real culprit is saturated fat, found mainly in full-fat dairy, red and processed meat, lard and ghee. Saturated fat tells your liver to rev up its cholesterol production, which provides far more cholesterol than the amount we absorb from food.
Since this chia pudding is made with almond milk, it contains merely 1 gram of saturated fat per serving. If almond milk isn't your thing, feel free to sub in another plant-based milk like soy, cashew or oat milk or low-fat cow's milk. Just steer clear of coconut milk and full-fat cow's milk, which are both high in saturated fat.
Whether you have high cholesterol or not, choosing a late-night snack that contains some protein is the key to staying satiated all night long. 'This will help you feel full during the night and help control blood sugar levels so you're not starving by the morning,' says Brannon Blount, M.S., RDN. Each serving of this chia pudding delivers 7 grams of protein. And not just any kind of protein. All of its protein is plant protein, which has been linked to better heart health. It's so beneficial that the American Heart Association recommends getting most of our protein from plant sources like the chia seeds and nuts in this recipe.
A combination of fiber and protein. Consider this the magic duo. 'Fiber and protein combined, or paired together with an assortment of foods, can support steady blood sugar and satiety,' Benson says. That's important because chronically high blood sugar levels can lead to diabetes, which increases heart disease risk.
Ingredients that are easy to digest. When you're trying to get some quality zzz's, the last thing you need to eat is something that will upset your tummy or delay sleep even further. Choose something light, easy to digest and satisfying, yet low in fat and added sugars. In addition to chia pudding, oatmeal, popcorn and cereal with low-fat milk are all great options.
Something simple to assemble. After a long day, it's normal to experience some decision fatigue. But, instead of reaching for something with empty calories (we're looking at you, bag of chips), choose something nutrient-dense that you can easily whip up. 'Your late-night snack needs to be quick and easy to put together, like a banana and nut butter, or a peanut butter and sliced strawberry sandwich on whole-grain bread. Or make your chia pudding in advance,' says Connelly. 'If you have to spend 30 minutes making your late-night snack, it's not going to be something you do consistently.'
Late-night snacking may get a bad rap, but if you didn't eat enough during the day, a little nibble before bed might help you fall and stay asleep. That said, if you have high cholesterol, there are some considerations to keep in mind. If cholesterol is an issue, dietitians recommend choosing a snack that's rich in fiber, low in saturated fat and contains some protein. Our Chia Seed Pudding checks all the boxes. So, whip some up today. You can double (or even quadruple) the recipe. And it will stay fresh in your fridge for up to three days for a hassle-free bedtime snack your heart will thank you for.
Read the original article on EATINGWELL
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