The #1 Afternoon Habit if You Need to Lower Cholesterol

Caring for your heart is one of the best things you can do for your health. Heart diseases are one of the most common causes of death among Americans and certain lifestyle factors – such as high cholesterol levels – can increase their risk. Although a high cholesterol level can sometimes be genetic, the nutrition makes a difference. If you are looking for a simple way to lower your cholesterol, according to experts, the first afternoon habits to grab a fiber -rich snack. Features are essential for heart health and cholesterol levels, but 95 % of the Americans do not eat enough of it. We spoke to cardiologists and a nutritionist who told us how the consumption of a fiber -rich snack can contribute to reducing cholesterol, ideas for fiber -containing snacks and other healthy tips to reduce cholesterol.

Why you should eat more fiber

Fillers help to lower LDL or “bad” cholesterol

There are two common types of fiber: soluble and insoluble. It is important to consume a variety of fiber -rich foods to use the advantages they offer. In particular to reduce cholesterol, you need more soluble fiber. “Features, especially soluble fiber, bind cholesterol in the intestinal tract and prevent it,” notes the cardiologist Elizabeth Klodas MD, FACC.

There are many studies that connect soluble fiber with a lower cholesterol level. A current meta-analysis showed that every additional 5 gram of a dietary supplement with soluble fiber contributed to lowering the LDL cholesterol level by over 5 mg/dl. The intake of more fiber also contributed to reducing the total cholesterol and triglyceride level.

Fillers support a healthy weight

Obesity is a risk factor for cardiovascular diseases and high cholesterol levels, partly due to inflammation and insulin resistance. “Fiber can cause a feeling of satiety, which is helpful to limit the portion size,” explains the cardiologist Matthew J. Bocchese, MD. The digestion of fiber takes longer, which is why it also helps you feel more satisfied after a meal or snack.

Fillers also interact with their hunger hormones such as GLP-1 and send a signal to their brain that they are full. “Features are also the fuel for the specific bacteria in the microbioma, the GLP-1 (the same molecule as Ozempic or Wegovy). This means that fiber also helps to curb the appetite by reducing the calorie intake, which naturally leads to weight loss,” adds Klodas.

Fillers fight inflammation

Although people cannot digest the fiber technically, the bacteria in our intestine can “feed” from these fiber. And when fiber in our intestine is fermented, short -chain fat aid fabrics arise that help to reduce inflammation. Fillers are also contained in fruit, vegetables, beans, whole grains and nuts, all of which promote anti -inflammatory diet.

“In addition to fiber, we would also like to add food that combat inflammation, since chronic inflammation can increase the cardiovascular risk even with normal cholesterol levels, especially in women. A nutrient-rich diet that contains B-vitamins, omega-3 fatty acids, selenium, zinc and polyphenols, can be proven to help to lower inflammatory markers. he says Michelle Routhenstein, MS, RD, CDCES, CDNA registered nutritionist for preventive cardiology.

Fillers promote a healthy blood sugar level

“Fillers not only reduce cholesterol intake, but can also contribute to regulating blood sugar,” notes Bocchese. “Insulin plays an important role in the formation of cholesterol in the body, which is why people with insulin resistance, for example people with diabetes or prediabetes, tend to have a higher cholesterol level.”

Fillers slow down the digestion and lead to lower blood sugar tips after eating. A systematic examination that examined people with type 2 diabetes showed that fiber contributed to improving the sober blood sugar and HBA1C levels, a measure of blood sugar over time. For blood sugar control, it is important that you consume carbohydrates with fiber. Compare carbohydrates with healthy fat and protein and limit the addition of sugar in your diet.

Snack ideas

Snacks are one of the best ways to add nutrients to your diet, reach your fiber destinations and to stay energetic for the rest of the day. “The daily need for fiber varies depending on the age and gender: men should consume 28–34 grams and women 22–28 grams. Try these fiber-containing snack ideas:

If you choose a packaged snack, pay attention to a sugar, sodium and saturated fatty acids with at least 3 grams of fiber.

More tips for better cholesterol

• Move your body: “In addition to all its other advantages for heart and mind health, regular movement can contribute to the lowering of cholesterol by increasing the cholesterol metabolism of your body and reduces or prevents insulin resistance,” notes Bocchese. Every movement helps, so try short walks or small training breaks throughout the day when you are just starting.
• Take enough lycopine: Lycopin is a carotenoid that can help relieve inflammation, improve HDL cholesterol and reduce the overall cholesterol. Routhenstein suggests getting more from cooked tomatoes and red peppers.
• Eat fat fish: Routhenstein with: “Add Omega-3-rich fat fish (such as salmon, sardines or mackerel) to improve the HDL function, which helps recycle LDL cholesterol back into the liver.”
• Limit saturated fatty acids, added sugar and sodium: It is just as important for your cholesterol level what you eat more than what you eat less. Sugar, saturated fatty acids and sodium are associated with poor heart health. Check the labels on the food packaging, make sure how much sugar and salt add them to meals and snacks, and prefer fats such as olive or avocado oil instead of butter.

Our expert opinion

It would be nice if a fiber thrust in the afternoon would change a switch and lower the cholesterol level immediately. But your health is a little more complex. Nevertheless, small habits – such as choosing a fiber -rich snack in the afternoon – can trigger other healthy changes. And over time, these small changes add up to a significant difference. “By now setting yourself on simple, repeatable nutritional routines, you can not only improve your cholesterol levels, but also the general cardiometabolic health, including blood pressure, blood sugar and long -term heart function,” notes Klodas.