Chia seeds are a healthy, satisfying late night snack that may even help you lower cholesterol!
If you have high cholesterol, you’re not alone as millions of Americans are living with this condition. Defined as total blood cholesterol levels higher than 200 mg/dL, high cholesterol is a leading risk factor for heart disease, which is why it’s important to manage it.
Of course, healthy meals are the foundation of a cholesterol-lowering diet. But snacks can help, too, even those you eat before bed. If you must grab a late night snack, doctors and dieticians recommend 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.
One of the myriad benefits of enjoying a high-fiber diet is that it can help lower cholesterol levels. 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.
Chia pudding is also low in saturated fat and a good source of plant protein, both of which can also help maintain healthy cholesterol levels.
You can find a simple chia seed pudding recipe here.
Not sure you’re into that? Here is what to look for in a healthy, cholesterol lowering late night snack.
- 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,” says Benson. 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 sleep, 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 like a bag of chips, choose something nutrient-dense that you can easily whip up. Try a banana with nut butter, or a peanut butter and sliced strawberry sandwich on whole-grain bread.