Introduction
Do you also feel surprised or curious when you listen “Cholesterol,” as it is a health issue directly linked to the heart?
High cholesterol levels increase the risk of heart diseases, strokes, and many other health problems.
According to the World Health Organization (WHO), high cholesterol is responsible for 2.6 million deaths annually worldwide. But do you know that you can control your cholesterol levels by including gluten-free snacks in your diet? Yes, this is true! In this blog, we will tell you about the 10 best gluten-free snacks that help reduce cholesterol, and all this is backed by scientific studies.
Table of Contents
What is Cholesterol and why is it important?
Cholesterol is a waxy substance found in our blood. It is important for the body because it helps in making cells and hormones. But, when its amount increases, it blocks the blood flow by forming plaques in the arteries. This increases the risk of heart attack and stroke.
There are two types of cholesterol:
1. LDL (Low-Density Lipoprotein): This is the “bad” cholesterol that builds up in the arteries.
2. HDL (High-Density Lipoprotein): This is the “good” cholesterol that is carried to the liver and helps remove LDL from the body.
What is the connection between gluten-free snacks and cholesterol? Gluten-free diet has less processed foods and more naturally healthy ingredients, which help balance the cholesterol levels.
10 Best Gluten-Free Snacks for Lowering Cholesterol
1. Nuts (Badam, Akhrot, Cashew)
Nuts are rich in healthy fats, fiber, and plant sterols, which help lower LDL cholesterol. Eating a handful of nuts daily is beneficial for heart health.
Scientific Backing: According to a 2010 study, eating nuts reduces LDL cholesterol levels.
Recipe Idea:
Spiced Nuts Mix: Lightly roast almonds, walnuts, and cashews in a pan. Add thyme, rosemary, and black pepper. Healthy snack is ready!
2. Oats and Oatmeal
Oats are rich in beta-glucans, which are a type of soluble fiber. This fiber reduces LDL cholesterol and improves digestive health.
Scientific Backing: According to a 2014 study, eating oats reduces LDL cholesterol levels by 5-7%.
Recipe Idea:
Overnight Oats: Add oats, almond milk, chia seeds, and fruits in a jar. Keep it in the fridge overnight and enjoy a healthy breakfast in the morning.
3. Chia Seeds
Chia seeds are rich in omega-3 fatty acids and fiber, which help control cholesterol levels.
Scientific Backing: According to a 2017 study, eating chia seeds reduces LDL cholesterol and triglycerides.
Recipe Idea:
Chia Pudding: Mix chia seeds and almond milk in a bowl. Keep it in the fridge for 2-3 hours. Top with berries and enjoy.
4. Avocado
Avocado is full of healthy monounsaturated fats, which lower LDL cholesterol and increase HDL cholesterol.
Scientific Backing: According to a 2015 study, eating avocado reduces LDL cholesterol levels.
Recipe Idea:
Avocado Toast: Spread mashed avocado on gluten-free bread. Add cherry tomatoes and black pepper to it. Quick snack is ready!
5. Dark Chocolate
Dark chocolate is full of flavonoids, which are antioxidants and help improve cholesterol levels.
Scientific Backing: According to a 2017 study, eating dark chocolate reduces LDL cholesterol levels.
Recipe Idea:
Dark Chocolate Bark: Melt dark chocolate and add nuts and seeds to it. Break it when it cools and snack on it.
6. Berries (Strawberries, Blueberries)
Berries are rich in antioxidants and fiber, which help control cholesterol levels.
Scientific Backing: According to a 2016 study, eating berries reduces LDL cholesterol levels.
Recipe Idea:
Berry Smoothie: Add mixed berries, almond milk, and chia seeds to a blender. Blend and enjoy a healthy smoothie.
7. Legumes (Chickpeas, Lentils)
Legumes are rich in fiber and protein, which help control cholesterol levels.
Scientific Backing: According to a 2014 study, eating legumes reduces LDL cholesterol levels.
Recipe Idea:
Roasted Chickpeas: Roast boiled chickpeas with olive oil and spices. Crunchy snack is ready!
8. Flaxseeds
Flaxseeds are rich in omega-3 fatty acids and fiber, which help in controlling cholesterol levels.
Scientific Backing: According to a 2015 study, eating flaxseeds reduces LDL cholesterol levels.
Recipe Idea:
Flaxseed Crackers: Mix flaxseeds, water, and spices. Bake in the oven and enjoy crispy crackers.
9. Green Tea
Green tea is rich in antioxidants, which help in improving cholesterol levels.
Scientific Backing: According to a 2011 study, drinking green tea reduces LDL cholesterol levels.
Recipe Idea:
Green Tea Latte: Mix green tea with almond milk and honey. Warm and comforting drink is ready!
10. Popcorn (without butter)
Popcorn is a healthy snack that is full of fiber and helps in controlling cholesterol levels.
Scientific Backing: According to a 2012 study, eating popcorn reduces LDL cholesterol levels.
Recipe Idea:
Spicy Popcorn: Add olive oil and chili powder on air-popped popcorn. Healthy snack is ready!
Infographic: 10 Best Gluten-Free Snacks for Lowering Cholesterol
Case Studies
Case Study 1: Eating Nuts Reduces Cholesterol Levels
A 45-year-old woman had high cholesterol. She started eating a handful of nuts daily and saw a 10% reduction in her LDL cholesterol levels in 3 months.
Case Study 2: Eating Oats Improves Heart Health
A 50-year-old man included oats in his breakfast and saw a 7% reduction in his cholesterol levels in 6 months.
FAQs
1. Do gluten-free snacks help lower cholesterol?
Yes, gluten-free snacks naturally contain healthy ingredients that help control cholesterol levels.
2. Do gluten-free snacks help in weight loss?
Yes, gluten-free snacks have fewer calories and they help in weight loss.
3. Are gluten-free snacks safe for everyone?
Yes, gluten-free snacks are safe for everyone, but if you have a specific allergy you should consult a doctor.
4. Are gluten-free snacks expensive?
Some gluten-free snacks can be expensive, but naturally gluten-free snacks like nuts, seeds, and fruits are affordable.
5. Do gluten-free snacks taste good?
Yes, gluten-free snacks taste good and they are also healthy.
Conclusion
Gluten-free snacks are a healthy and effective way to control cholesterol levels. By including snacks like nuts, oats, chia seeds, and berries in your diet, you can improve your heart health. According to scientific studies, these snacks help in reducing LDL cholesterol levels. So, are you ready to try gluten-free snacks to control your cholesterol levels?
If you like this blog, share it with your friends and family and try gluten-free snacks to control your cholesterol levels!