Afternoon snack It can certainly affect your health and your waistline, but it doesn’t have to!
Focusing on a few key snack time habits can go a long way when it comes to control cholesterol and other health problems.
With attention to balanced choices and a little planning, snacks can go a long way in promoting health. Read on to find out which snacking habits you’ll want to avoid to prevent high cholesterol, and to learn more about how to eat healthy, do not miss The #1 worst breakfast habit for high cholesterol, says a dietitian.
Refined snacks that are low in fiber do nothing to control your cholesterol levels. Fiber works to bind cholesterol in our digestive tract and effectively lowers cholesterol in our diet by lowering our blood cholesterol levels.
Specifically, Mary-Catherine LaBossiereMPH, RD, LDNexplains that fiber especially helps with bad cholesterol: “Include fiber in your diet may help lower LDL cholesterol, also known as “bad cholesterol,” by slowing the absorption of cholesterol from food into the bloodstream.”
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If you tend to reach for a pick-me-up, only to feel like you might have made a better choice, planning balanced sandwiches it’s a healthy habit that could keep you on track.
KeyVion MillerRDN, LDNowner of The Miller’s Kitchen, recommends planning snacks the same way you do other times.
She says: “Just like you can plan meals, plan good options at home and work that have at least a few grams of fiber. Fiber is a key nutrient for removing cholesterol as waste. Eat low-fiber snacks generally happens when we haven’t planned carefully ahead to have good snack options on hand.
Fruits and vegetables adds extra color, fiber and volume to our snacks for very few calories. We can increase the total number of snacks and feel full longer with the addition of colorful plants!
Amanda SaucedaMS, DR tells us: “Plants do double duty to help lower cholesterol. They are a source of fiber that has cholesterol-lowering effects. Fruits and vegetables contribute to our gut bacteria and increase gut diversity. New research shows a connection between various intestinal bacteria and health”. cholesterol.”
Snacks already tend to be difficult to portion out. Lay’s fries even include this sentiment in her tagline: “I bet you can’t eat just one!”
By eating these hard-to-portion foods when we’re feeling distracted, it becomes even harder to moderate how much we actually eat. Excess fuel can lead to weight gain and is associated with an increased risk of high cholesterol over time.
Ashley PetrieRDN, LDN of Daily Nutrition and Wellness explains: “Carrying the full package of any product to sit in front of the TV or computer can lead to overeating and weight gain. Avoid this by sharing your snacks and try to be present while you eat. Being present while you snack helps you recognize your hunger and fullness cues.”
We often hear from people trying to avoid snacks that are too high in calories to “save” for later in the day. However, research shows that people tend to eat more at night if they have skipping regular meals and snacks earlier in the day.
eat at night it is often associated with weight gain and an increased risk of high cholesterol over time. Counterintuitively, eating a balanced snack can stabilize your appetite and keep you from eating more later.
laura yautzLDN, RDN explains: “Too much fat can mean too many calories and unwanted weight gain, but the right kind of fat supports healthy cholesterol levels. Opt for low-sodium nuts and seeds, as well as whole grains and avocados, to reap the benefits of healthy cholesterol. However, portion control is key, as some of them are high in calories.”
Caroline Thomason, RDN
Caroline is a women’s health registered dietitian and diabetes educator based in Northern Virginia. read more
