The #1 Afternoon Habit to Lower Your Cholesterol, According to Experts

Taking care of your heart is one of the best things you can do for your health. heart disease is a leading cause of death among Americans, and having unhealthy blood cholesterol levels (commonly referred to as having “high cholesterol”)-can increase your risk. Though high cholesterol can sometimes be genetic, what you eat makes a difference. If you’re looking for a simple way to lower your cholesterol, experts say the No. 1 afternoon habit to start is reaching for a fiber-rich snack. Fiber is essential for heart health and cholesterol management, yet 95% of Americans don’t eat enough of it. We talked to cardiologists and a dietitian who shared how eating a fiber-filled snack can support lower cholesterol numbers, fiber-containing snack ideas and other healthy cholesterol-lowering tips.

Key Points

* High cholesterol can increase your risk for heart disease.
* Experts say the No. 1 afternoon habit to help lower your cholesterol is reaching for a fiber-rich snack.
* Fiber helps lower HDL cholesterol, fights inflammation and supports a healthy weight.

Why You Should Eat More Fiber

Fiber Helps Lower LDL (“Bad”) Cholesterol

There are two common types of fiber: soluble and insoluble. It’s crucial to eat a variety of fiber-rich foods to get the benefits they provide. for lowering cholesterol in particular, you want more soluble fiber. “Fiber, notably soluble fiber, binds cholesterol in the intestinal tract and prevents it from being absorbed,” notes cardiologist Elizabeth Klodas, M.D., FACC.

How Fiber Can Help Lower Your Cholesterol

You’re likely aware that fiber is good for you, but did you know it can actually help lower your cholesterol? It’s true! Fiber, especially soluble fiber, plays a important role in heart health. Here’s how it works and some snack ideas to help you get enough.

How Fiber Lowers cholesterol

Soluble fiber dissolves in water, forming a gel-like substance in your digestive system. This gel binds to cholesterol, preventing it from being absorbed into your bloodstream. Rather, it’s flushed out of your body. Think of it like a little cleanup crew for your arteries!

“Along wiht directly decreasing cholesterol absorption, fiber can help regulate blood sugar,” notes Bocchese.”Insulin plays an integral role in how your body makes cholesterol, which is why people with insulin resistance, such as those with diabetes or prediabetes, tend to have higher cholesterol.”

Fiber helps slow digestion, leading to smaller blood sugar spikes after eating. A systematic review that looked at people with type 2 diabetes found that fiber helped improve fasting blood glucose and HbA1c levels, a measure of blood sugar over time. Making sure you eat carbohydrates with fiber is key for blood sugar management.balance out carbs with healthy fat and protein too, and limit added sugars in your diet.

Snack Ideas

Snacks are one of the best ways to add nutrients to your diet,hit your fiber goals and stay energized for the rest of the day. Daily fiber needs vary by age and sex: men should get 28 to 34 grams, and women should get 22 to 28 grams. Try these fiber-containing snack ideas:

• Apple slices with peanut butter: Apples provide fiber, and peanut butter adds protein and healthy fats.
• Edamame: This soybean snack is packed with fiber and protein.
• Popcorn: A whole grain snack that’s surprisingly high in fiber (air-popped is best!).
• Berries: Raspberries,blueberries,and strawberries are all excellent sources of fiber.
• Whole-wheat crackers with hummus: Whole wheat offers fiber, and hummus provides protein and healthy fats.

If you’re choosing a packaged snack, look for one with at least 3 grams of fiber that’s low in added sugar, sodium and saturated fat.