Main takeout
- Easy snack swaps, such as popcorn, vegetables and aftermus, or dark chocolate, can improve heart health with fiber, healthy fat and antioxidants while inhibiting heart health.
- Foods rich in unsaturated fats and soluble fibers help to lower cholesterol and inflammation.
- To protect your heart, avoid snacks with trans fats, sugar, sodium and alcohol that can increase blood pressure, cholesterol and inflammation.
There is no better time to reflect how to increase your heart by modifying lifestyle such as healthy eating habits, exercise and stress management. When we support heart health, we reduce the possibility of diagnosis of heart disease or heart health.
Heidi Mcindoo, MS, and RD said, “There are some risk factors in relation to heart disease. I can’t control some of the genetics and age.” I recommend that people will focus on people you can control, that is, people like you and your active, and to do your best to minimize your risk.
And when your heart is good for your health, the snack time is when many of us don’t make the best choice, especially in late night. We will help you by sharing delicious examples to start you.
- Heidi McLeanRegistered nutritionists and founders of MS, RD, and Foodiemomrd
- Jennifer HouseMSC, RD, registered nutritionists and founders of First Step Nutrition
Popcorn
Mcindoo said, “Popcorn made of small canola or olive oil and popcorn with favorite herbs or spices are a good snack for delicious heart health.This is a fiber found in popcorn, unsaturated fats of vegetable oils, antioxidants of herbs and spices used. Be careful not to.
Canned fish and crackers
Canned fish, such as salmon and tuna, is a delicious option that suppresses the heart’s heartwarming longing while taking the heavy dose of omega -3 fatty acids that are good for heart health and getting fiber of grain crackers or rice cakes. The house said, “Most canned salmon comes from Alaska, which means a wild, sustainable and full packaging full of omega -3S, which is good for heart health.It is mixed with ordinary low -fat Greek yogurt and chopped celery or cucumber to add cream and fiber. Mix.
Chocolate yogurt and fruit
If your sweet teeth are raising their heads in the evening, decadent yogurt desserts can be a trick. Mcindoo said, “Cocoa powder (not hot chocolate mix) into a fresh raspberry in 1/2 ~ ¾ cup of vanilla low fat or non -fat Greek yogurt.” Cocoa powder is an excellent source of fiber, improving blood flow, lowering blood pressure, and raspberry. ” It is a natural sweetener that is filled with antioxidant plant compounds by selecting an ordinary yogurt and using sweetly with a little honey. Freviotick Fiber. The house added, “The small drill (another nutritional fixed sweetener) of Maple Syrup to heat yogurt is still less sugar than yogurt with sweet fragrance.”
Vegetables and aftermus
As a classic and assembled snack, vegetables and aftermus are the crunch that many people, such as chips and freszels, are found in less healthy options in the evening. You can also put the entire grain cracker in musk. It provides cholesterol reduced fibers like vegetables. Mcindoo said, “Hummus, made from Garbanzo beans and olive oils, offers fiber and healthy fat to increase your heart health.
Trail mix
Preparing a large trail mix at the beginning of the week is a great way to prepare a heart craving for a heart healthy snack. Mcindoo said, “In the case of snacks, the snacks mix a few tablespoons of dry fruits with walnuts.” Walnuts provide omega -3 fatty acids that are good for heart health, and dried fruits contain fiber, both of which can help reduce LDL cholesterol levels. ”
Edame
The house said, “The beans have been shown to reduce the markers of heart disease such as guns and LDL cholesterol, C-reactive protein and triglycerides.” Pod steams edamame (they are fun to eat!).
Dark chocolate fruit
Dark chocolate is a perfect way to satisfy it with chocolate without adding all the sugar that evening. In addition, options such as bananas, strawberries, apples or dried apricots naturally fit the final dish, so it goes perfectly with the fruit. Mcindoo said, “Dark chocolate (higher cacao ratio, better) and fresh strawberries or banana sculptures.” Dark chocolate contains antioxidants to help heart health, while strawberries contain fiber and plant nutrients, which can help to lower LDL cholesterol and inflammation.
Chia pudding
Our last heart healthy late night snacks are Chia Pudding! The house said, “Dental seeds can reduce triglycerides and cholesterol to reduce the risk of cardiovascular disease.This small seeds provide a satisfactory texture for pudding, creating late -night snacks with sensational experiences.The teeth seeds, chosen low fat milk, honey or maple syrup, cinnamon and nut butter are combined to high fiber and high fiber and high fiber and high fiber and high fiber and high fiber. Antioxidant can combine this pudding by combining abundant evening treatment.
Mind should be included in a healthy snack
There are a few characteristic nutrients that are included in snacks with the highest priority of heart health, that is, fat, fiber and oxidizer with good heart health.
Mcindoo said, “Unsaturated fats are obliged to promote heart health.” They can help increase the level of HDL levels (high density lipoprotein or ‘healthy’ cholesterol) in blood flow and low -level lipoprotein (low density lipoprotein or ‘harmful’ cholesterol). ” In general, unsaturated fats are found in oils of fats, nuts, seeds, avocados, and such options. It also performs a lot of the same functions, especially in fish with many fats such as walnuts, teeth seeds, flax seeds, seaweed, leafy green and salmon, sardines, tuna, trout and anchovies.
Mcindoo said, “The availability fibers in the fiber, especially fruits, vegetables, seeds and grains help to catch cholesterol in the digestive system and to be removed from the body without being absorbed by the blood flow.The fiber can also be found in other vegetable foods such as nuts and beans, including beans, peas and lens beans.
Heart healthy snacks should be avoided
On the other side of the coin, there are some nutrients that should be avoided when assembling late -night snacks that are good for heart health. This includes trans fats, saturated fats, dietary cholesterol, sodium, sugar and alcohol.
Mcindoo said, “In general, saturated fat at room temperature tends to increase the blood level of LDL cholesterol.” Trans fat is the same, but HDL cholesterol levels are also low. “. However, this is a cholesterol Saturated fat In certain studies, it has been found that only one thought was as correlated with heart disease. In other words, it is still a good idea to pay attention when paying attention when focusing on heart health because it was found in a situation to increase cholesterol levels. For a long time, high cholesterol levels can contribute to the development of atherosclerosis (or plaque accumulation of venous and arteries). This is a feature of many heart disease.
Mcindoo said, “Consistent high salt intake can increase blood pressure. It can be found in food, seasonings, processed meat and canned food.
Meanwhile, I added sugar And alcohol It promotes inflammation of the body that can contribute to the development of chronic diseases, including heart disease. Desserts, super processed foods, candy and soda are notorious sources of sugar added, and alcohol can be found in soft drinks such as beer, wine and cocktails.
