Five heart-smart snacks that knock out cholesterol

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Soy nuts and edamame

While not as popular as its cousins, peanuts and almonds, soy nuts are another heart-healthy nibbler. Often found in trail mixes, they’re also delicious on their own.

Both soy nuts and edamame are forms of soybeans: Soy nuts are whole roasted soybeans and edamame are baby soybeans picked while green.

The Food and Drug Administration recommends 25 grams of soy protein a day to reduce the risk of heart disease as part of a diet low in saturated fat. Edamame and soy nuts each contain a whopping 11 grams of soy protein per ounce.

For a tasty trail mix, combine soy nuts with dried fruit, sunflower seeds, dairy-free chocolate chips, and crystallized ginger.

Edamame (shelled or in the pod) are ready to eat in minutes. Simply boil 3 minutes, drain, and sprinkle lightly with sea salt.  Here are a few soy snack options to look for at the store.

 

Hummus and veggies

Hummus is a smooth, mild dip made with garbanzo beans that is perfect with crunchy raw veggies such as baby carrots, broccoli, red bell pepper, and cauliflower.  Diets high in fiber help prevent heart disease, so it makes sense to include fiber-rich foods, such as legumes and raw vegetables as often as you can.

Research has shown that garbanzo beans in the diet can significantly lower both total and LDL “bad” cholesterol.⁴ For those inclined, Hummus is also incredibly easy to make yourself.

 

Frozen red grapes

Craving a sweet snack?  Give frozen grapes a try.  Frozen grapes are naturally sweet, cool and refreshing snacks that will remind you of a bite-sized grape Popsicles.

Simply rinse grapes, place in a freezer bag, and freeze for at least an hour. 

Research has shown that compounds in grapes can protect your arteries and prevent harmful clotting.⁵ Choose dark grapes; they contain heart-healthy compounds that are concentrated in the skin.

 

Marie Oser is a best-selling author, writer/producer, and host of VegTV. Follow Marie on Twitter: http://twitter.com/vegtv

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