Cardiologists reveal the number 1 afternoon habit that can slash your cholesterol

The little things you do every day can have a big impact on how well you protect your heart. Cardiologists say something easy you can do in the afternoon, snacking on something high in fiber, can help lower cholesterol and reduce your risk of heart disease. But still, most Americans don’t take advantage of this simple solution.

Why you need to eat more fiber

Heart disease remains one of the most common causes of death in the United States, and high cholesterol is a big part of the problem. Some people are born with high cholesterol, but what they eat is very important. Cardiologists say a simple habit like eating a fiber-rich snack in the afternoon can help lower your cholesterol levels, Eating Well reports.
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FACC MD Dr. “Fiber, especially soluble fiber, binds cholesterol in the intestinal tract and prevents it from being absorbed,” explains Elizabeth Klodas. Research backs this up: One meta-analysis found that consuming an additional 5 grams of soluble fiber per day lowered LDL cholesterol by more than 5 mg/dL. Regular fiber intake also helps lower total cholesterol and triglycerides, according to a report from Eating Well.

How does fiber help you maintain your weight?

Obesity and high cholesterol often occur together, at least in part due to inflammation and insulin resistance. Eating Well.Dr. “Fiber can make you feel full, which helps you limit portion size,” says cardiologist Matthew J. Bocchese, MD, according to a report by . Fiber takes longer to digest than processed carbohydrates, so you feel fuller for longer. Klodas says fiber affects hormones that control hunger. “Fiber is also food for the bacteria in the microbiome that make GLP-1 (the same molecule as Ozempic or Wegovy). This means fiber helps control appetite and naturally leads to weight loss by reducing calorie intake,” he says. This natural way to control hunger not only helps you lose weight, but also makes your heart healthier overall, according to a report from Eating Well.

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Can fiber help reduce inflammation?

In addition to its effects on cholesterol and weight, fiber is also important for reducing inflammation, another cause of heart disease. Fiber feeds the bacteria in your gut, which produce short-chain fatty acids that reduce inflammation.

Registered dietitian Michelle Routhenstein, MS, RD, CDCES, CDN, emphasizes the importance of an anti-inflammatory diet. “Beyond fiber, we also want to add inflammation-fighting foods because even at normal cholesterol levels, chronic inflammation can increase cardiovascular risk, especially in women,” he says. “A nutritionally adequate diet containing B vitamins, omega-3 fatty acids, selenium, zinc, and polyphenols has been shown to help reduce inflammation markers such as hsCRP,” according to a report from Eating Well.

How does fiber keep blood sugar levels stable?

Dr. “In addition to directly reducing cholesterol absorption, fiber can also help regulate blood sugar,” Bocchese explains. Since insulin plays a key role in cholesterol production, keeping blood sugar stable is the key to lowering cholesterol naturally, Eating Well reports.

Fiber slows digestion, which prevents blood sugar from rising and falling too quickly. Studies show that people with type 2 diabetes who consume more fiber have better fasting glucose and HbA1c levels; This shows how well they control their blood sugar over time. Combining carbohydrates with fiber, healthy fats and protein helps keep blood sugar levels stable and is good for the heart.

What are some simple snack ideas that are high in fiber?

One of the easiest ways to get more fiber in your diet is to snack smartly. Experts say you should eat whole foods instead of processed snacks and try to get 22 to 34 grams of fiber each day, depending on your age and gender.

Here are some quick, heart-healthy snack ideas:

A handful of hazelnuts and an apple

Roasted chickpeas with cucumber cut into slices

hummus and peppers

Raspberries over plain Greek yogurt

A spoonful of hazelnut paste into oatmeal

Lemon-blueberry energy balls or vegetable soup

When buying snacks in packages, make sure that each serving contains at least 3 grams of fiber and does not contain too much added sugar or salt.

What other tips can help lower cholesterol?

Fiber is important for heart health, but it’s not the only thing. Cardiologists also emphasize how important it is to live a healthy lifestyle and eat a balanced diet.

Dr. “Among all its other heart and mental health benefits, regular exercise can help lower cholesterol by speeding up your body’s cholesterol metabolism and reducing or preventing insulin resistance,” says Bocchese. It may be useful to take short walks or stretching breaks during the day.

Increase your lycopene intake: Routhenstein says eating cooked tomatoes and red peppers may help you get more of lycopene, which is known to reduce inflammation and support HDL (good) cholesterol.

“Eat fatty fish like salmon, sardines, or mackerel to improve HDL function, which helps recycle LDL cholesterol to the liver,” says Routhenstein.

Avoid saturated fats and added sugars. Reducing sugar, salt, and butter and choosing healthy fats like olive or avocado oil can help cholesterol levels stay healthy over time.

Notes:

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any medical concerns.

FAQ

What is the best thing to do in the afternoon to lower cholesterol?
Experts say eating a high-fiber snack every day can help lower LDL cholesterol and inflammation.

What does fiber do for heart health?
Fiber binds cholesterol in the intestines, slows absorption, helps control weight and keeps blood sugar levels stable.