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5 No-Cook, Low Cholesterol Snacks

Snack To Lower Cholesterol

For people with or at risk of getting high cholesterol, every bite counts. Instead of skipping meals, eat at regular intervals to keep the metabolism going. Snack on convenient, low-effort and healthy options when at home, work or on the move.

Finding The Right Snack

Remember, choosing a healthy snack doesn’t mean that you will have to compromise on taste. Here are five heart-healthy alternatives that don't need elaborate cooking (except a few minutes in microwave). Keep them handy at home, work or in your work bag - instead of opting for a plate of greasy fries or pakodas > >

1. Popcorn

Corn has high fibre content that binds with the bad cholesterol in the digestive system and flushes it out before it can get circulated. Keep a few packets handy at home or in your office desk, ready to pop when you feel hungry. Microwave or pop plain kernels in a pan, without any oil or butter. Sprinkle olive oil and herbs to add flavour.

2. Unsalted Nuts

Nuts such as almonds, walnuts, and pistachios contain high amounts of unsaturated fats that increase the good cholesterol (HDL) and at the same time lower the bad cholesterol (LDL). Eat in moderation though, they are high on calories. Always keep a mixed packet with you so that you can munch on them even in a traffic jam.

3. Fruits and Berries

Apples, strawberries, grapes, and other citrus fruits are rich in pectin, a type of fibre that can decrease LDL levels. Their potassium content can help control blood pressure. Easy to carry around also.

4. Oats

Like popcorn, oats are rich in fibre. They soak up cholesterol and help move it through the digestive system. This fibre also aids excretion by forcing your liver to produce more bile, that further helps to lower LDL cholesterol. You can make them easily in a microwave, even when at work.

5. Sprouts

Sprouted beans like kidney beans (rajma), Bengal gram (kala chana), chickpeas (kabuli chana), kidney and green gram (moong) reduce risk factors for heart disease and lower blood cholesterol levels. Sprouted version of legumes and grains is better because you get all the nutrition minus Phytic acid, which can produce intestinal gas. Make delicious salads using sprouts.

Medanta Medical Team
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