Can't Stop Snacking But You Still Want To Lose Weight and/or Lower Cholesterol?

100 Acre Woods
By 100 Acre Woods Latest Reply 2011-11-01 16:48:51 -0500
Started 2011-10-23 14:07:48 -0500

Can't stop Snacking? -
Snacks that Can Help Lower
High Cholesterol
Q: I can't stop snacking between meals, but I want to try to eat things that will help me lower my cholesterol (instead of raising it!). What would you recommend? 
— Steven, Colorado
The good news — or the bad news, depending on what you're snacking on — is that "bad" low-density lipoprotein (LDL) cholesterol is sensitive to diet, though less sensitive than triglycerides and good high-density lipoprotein (HDL) cholesterol. Fortunately, the same foods that can help lower LDL may also improve HDL and triglycerides. So instead of snacking on chips and doughnuts, consider these healthier options:

Nuts and seeds. Sunflower seeds, pistachios, pumpkin seeds, sesame seeds, pine nuts, flaxseeds, and almonds are particularly high in plant sterols, which can help reduce LDL. But it's easy to overdo it on nuts and seeds (and they are calorie dense), so I suggest limiting your total intake to about one ounce, or 1/4 cup, a day if you are also trying to lose weight.

Apples. Research shows that eating two apples a day can slow down the oxidation of LDL cholesterol and help prevent plaque buildup. The protective antioxidants are in the apples' skin, so don't peel them.

Oat bran. An important source of water-soluble fiber, oats have long been recognized as a potential cholesterol-lowering dietary component. The soluble fiber in oat bran binds with bile acids in the intestine to block the absorption of cholesterol by the body. According to a study conducted at the Jean Mayer USDA Human Nutrition Research Center on Aging in Boston, antioxidant compounds found in oat bran called avenanthramides can also prevent white blood cells from sticking to the artery walls, which is an important step in preventing plaque formation. So why not have a bowl of unsweetened oat cereal as a midmorning or mid-afternoon snack? Not only is it filling, it's good for your heart.

Grapefruit. Studies show that the phytochemicals called liminoids in pink and red grapefruit make them powerful LDL busters. But this snack is not for everyone. Because grapefruit can interfere with the breakdown of certain medications, including statins and calcium channel blockers, don't eat a lot of grapefruit or drink the juice as a snack if you're on these medications.

29 replies

nzingha 2011-10-24 23:16:47 -0500 Report

i am snacking on nuts, of all sorts, oats has come to my breakfast and lunch rescue and i add a few raisins and buts to flavour it…but the nuts… i cant seem to control since my friends r sending me them in!

dubyadd 2011-10-29 14:46:55 -0500 Report

Please remember nuts have lots of good oils for you but oils are loaded with calories, so a handful a day is max, unless you need to gain weight. Plus don't forget about the salt too, unless they are to no salt version which I find can be pretty tasteless. I like the "half the salt" nuts at Traders Joes. They are at a decent price too!

nzingha 2011-10-29 19:01:59 -0500 Report

I know they are ffattening but they do add flavour and most r saltless.. I have cut out salt so I hardly miss it… when this supply is finished I shall not replace.. and I have set my target to come down to a size 10.. by December so I will have to work on it. thnks for the reminder

nzingha 2011-11-01 16:48:51 -0500 Report

its so today my sugar feels outta control. bought a pack of cookie and ate 1 with some coffee and I swear that lebelling on the product is misleading and I can always tell because when its wrong it spikes my sugar and when I checked.. its waay up!! These products need to be properly investigated. i think sometimes depending on where the produict is made, they give the wrong nutritional facts just to sell… I have been going to the bathroom frequently because clearly my sugar kllevel is up!

berrykins0 2011-10-24 14:59:36 -0500 Report

vegtables fruit best bet i can think of buts nuts help too like walnuts almonds pecans sunflower seeds pumpkin seeds dried fruits that dont have sugar added to them like dates prunes aprciots raisians.

100 Acre Woods
100 Acre Woods 2011-10-24 18:38:22 -0500 Report

Can you just go out a buy pre-pkg'd pumpkin seeds at a regular grocery store? Do you just eat them out of the pkg or heat them up?

pixsidust 2011-10-24 00:24:31 -0500 Report

Wow! I think I need to print out some of these things you are sharing and put them on the fridge! So So helpful!

This is not a snack but whats your thought on oatmeal and the thought it might help lower cholesterol?

dubyadd 2011-10-24 23:34:30 -0500 Report

Well , I have been taking 2 Tbsp of OAT BRAN daily along with wheat brans, flax seed and psyillium as a fiber supplement and my cholesterol has remained below 200, but it has not helped my triglycerides at all as the last was 950- yikes. Her's what web MD says about lowering chol.

Vegetables are packed with nutrients. They are full of dietary fiber and low in calories. If a person loads his plate with vegetables it means that he is eating few saturated fats and simple carbohydrates. One must target to get 4 to 5 servings of vegetables in one day. One serving of vegetables means 1 cup raw or ½ cup cooked or canned vegetables.
Fruits are packed with the same quantity of benefits as vegetables. But the fruits are also full of nutrients. They are high in fiber, low in fat and lower in calories. The best attribute of fruits is that they are loaded with antioxidants. These antioxidants aid to protect the eyes, nerves, eyes and heart.
Fruit contains plenty of natural sugar compared to most vegetables. The diabetic should aim to take three to 4 servings in one day. One serving of fruit means either one whole fruit, 1 cup raw fruit or ½ cup canned or cooked fruit. Prefer whole fruit than juice as most nutrients are found in flesh and skin of the fruit that are lost during juicing.
These are the ideal source of fiber. This not only makes the person full but at the same time slow down the process of digestion. It prevents the blood sugar spikes. Add canned bean to salads and pasta. Split pea, lentil soup or black beans are excellent ideas for lunch.
A good cereal for breakfast is the best choice for packing more dietary fiber in the day. Studies have revealed that people who begin their day with high dietary fiber eat much lesser later in the day. Good choices for breakfast are Kellogg’s Raisin Bran, Kashi GoLean Crunch, Post Wheat N Bran, and Kellogg’s All Bran Original. You may also top the cereal with fruit of your choice.
It is an excellent source of protein. It is a best substitute of high fat meats. Fish is the best source of omega fatty acid. Diabetics often have the problem of high-level of triglycerides and low HDL. Fish has the ability to improve both of these levels. Diabetics must try to eat fish twice a week.
Poultry Breast
It is lean, versatile low in calories and is rightly termed a miracle food. Hamburgers and steak increase the bad cholesterol whereas poultry breast is low in saturated fats. One serving of chicken breast only contains 3 gm fat and 142 calories.
They bring several good things with them. They are full of good fats thus help in fighting against heart diseases. These good fats help in reducing the insulin resistance thus make it easier to control blood sugar level. They are also the best source of vitamin E. Nuts are rich in magnesium and fiber thus helps in regulating the blood sugar level. Studies have suggested that incorporating nuts in the diet help to lose weight. However it is important to eat them in a moderate quantity as they are high in calories.
Olive Oil
Olive oil is heart healthy and helps in keeping the blood sugar level in control. It reduces the resistance of insulin. So diabetics must toss butter and start cooking with olive oil.( from dubyadd- also look into Rice Bran Oil and Grapeseed Oil)
It is full of protein and calcium (weight loss powerhouse). Several studies have revealed that people who consume plenty of calcium rich foods finds an easier time in losing weight thus their chances of becoming insulin resistant are less. Nonfat plain yogurt is best for breakfast. You may add the fruit of your own choice or sprinkle wheat germ for a burst of added nutrients.
It is hard to believe but just a sprinkle of cinnamon powder help in reducing the blood sugar level. Cinnamon has the components that help the body to use provided insulin more efficiently. A recent study on a group of diabetics has revealed that ½ teaspoon of cinnamon can considerably lower down the level of blood sugar. So why not add powdered cinnamon in oatmeal, whole wheat bread or in chicken dishes. You can simply soak a bar of cinnamon in hot cup of water to make a curative and soothing cup of cinnamon tea.

Olive Oil to Lower Cholesterol
Although all cooking oils are high in fat, the type of fat makes a difference, Miller says.
Olive oil — which is high in monounsaturated fat — seems to help lower bad LDL cholesterol levels without affecting good HDL cholesterol. Diets rich in olive oil, fruits, vegetables, beans, and whole grains are associated with lower risks of heart disease and stroke. Olive oil is also rich in healthy vitamin E, an antioxidant. Other healthy oils include canola and flaxseed.
The key is not just to add olive oil to your diet. You need to use it instead of less healthy oils higher in saturated and unsaturated fat, Miller says. How much do you need? The FDA recommends using two tablespoons daily as a replacement for less healthy oils.
Should you start drenching everything in olive oil? No. It's still high in calories. Too much will lead to weight gain, says Alice H. Lichtenstein, DSc, director of the cardiovascular nutrition research program at Tufts University's Jean Mayer USDA Human Nutrition Research Center on Aging.
Sterols and Stanols in Fortified Foods to Lower Cholesterol
We hear a lot about unhealthy food additives. Sterols and stanols are additives in special margarines and other products that help improve cholesterol. They occur naturally in some plants in very small amounts. In the body, they help lower cholesterol by blocking its absorption in the intestines.
Studies have shown that eating foods fortified with sterols or stanols — such as spreads or orange juice — twice a day can lower unhealthy LDL cholesterol by 5% to 17%. Sterols and stanols are also added to products like granola bars and cheese.
The American Heart Association recommends that people who have high cholesterol take two grams of sterols and stanols daily. Keep in mind that these recommendations are for people with diagnosed high cholesterol. "If you have normal cholesterol levels, sterols and stanols don't have a benefit," Lichtenstein says.
How to Use Foods to Lower Cholesterol
There's no question that these foods can have a real benefit for people with unhealthy cholesterol levels. Still, it's important to understand how to use them — and the limits of their benefits.
• Don’t think of cholesterol-lowering foods as the “cure.” Although eating a good diet is important for health, Lichtenstein is concerned about people seeing specific foods as medicine. A bowl of oatmeal might help lower cholesterol, but it won't if you eat a hot fudge sundae later.
• Replace unhealthy foods with healthy ones. Some of the apparent benefits of cholesterol-lowering foods might come not from the foods, but from the foods they're displacing. We know that eating fish for dinner twice a week is associated with a lower rate of heart disease. Why? Is it just the fish? Or is because the fish is pushing less healthy fare — like cheeseburgers — off the menu a few nights a week? Lichtenstein says we don't know for sure.

For that reason, don't just add foods that lower cholesterol to your diet. See if they can replace some of the less healthy stuff you're eating now.
• Remember that even healthy foods have calories. Foods that lower cholesterol still have calories, and too many calories cause weight gain — and that can worsen your cholesterol levels. Eating a pound of walnuts or a tub of margarine with sterols will do a lot more harm than good, Miller says.
• Keep in mind that genetics play a role. Dietary changes don't work for everyone when it comes to achieving lower cholesterol levels. "Some people are just more susceptible genetically to the effects of diet than others," Miller tells WebMD.
• Adopt a healthier lifestyle. Achieving lower cholesterol isn't only about eating more walnuts and fortified orange juice. Ideally, it should involve bigger changes to your lifestyle, Liechtenstein says. That includes a diet high in vegetables, fruits, and whole grains, as well as regular exercise.
• Work with your doctor. If you have unhealthy cholesterol levels, work with your doctor. Get regular blood tests to monitor your levels and track any other risk factors.
Depending on your case, your doctor might recommend managing your cholesterol with diet. But if you're prescribed medicine, take it. Don’t think of eating more oatmeal as an alterrnative treatment. The risks of unhealthy cholesterol levels are just too high for you to handle the problem on your own.

pixsidust 2011-10-25 16:13:36 -0500 Report

Yes Thank You! You may need to cut your fat and salt intake. A triglyceride diet monitors sugars along with fats and salt

dubyadd 2011-10-23 19:07:00 -0500 Report

For a snack try the secret food of many pro models. They eat beef or better yet turkey jerky. Almost no fat, all protein about 90 calories per oz. needs no refrigeration AND it satisfies that chew factor.

buffy360 2011-10-25 03:00:16 -0500 Report

What about salt content?

100 Acre Woods
100 Acre Woods 2011-10-25 11:26:59 -0500 Report

In general, they don't want you adding sugar or salt to anything, if you can help it. Specific food? I believe celery is naturally salty but I don't know about the other veggies. I think that unless your diet specifically doesn't exclude salt that you can eat any fruit or veggie as long as you don't add salt to the rest of your diet.

dubyadd 2011-10-27 03:34:00 -0500 Report

Celery contains NO salt at all, until you shake the salt shaker over it. And contrary to the old wives tale it supplies slightly more calories, than the energy used to digest it. If it calls for sweet , use stevia, if it calls for salt, use spices or chopped jalapenos,or Tabasco or other hot sauces or cayenne pepper, use just a little for flavor, or a lot for the heat. You will be very surprised at the low calorie, low salt, low fat options that are available, if you just use you imagination, read the labels in the stores, and do some research on the web. Good luck!

Mickey/CCHT 2011-10-24 10:50:14 -0500 Report

Never thought of that. Gonna try that. I'm a snacker and it's hard to find something that works! Thanks. Blessings

dubyadd 2011-10-24 23:18:17 -0500 Report

well if you really want some good, low carb snacks, try these . I got them from web MD.
10 Best Low-Carb Snacks
By Elaine Magee, MPH, RD
WebMD Expert Column
Chips, cookies, ice cream, candy bars, crackers, and microwave popcorn are some of America’s most popular snack foods. But they're often packed with fats and carbs, with little nutritional value.
What are your options if you are looking for a smart low-carb snack?
You could choose foods that are higher in fiber and/or important nutrients, feature carbohydrates with lower glycemic indexes, are balanced with some protein, and contain some of the more heart-healthy fats.
That’s exactly what the following 10 low-carb snacks are all about.
My Top 10 Low-Carb Snacks
1. Turkey and Cheese Roll-Ups
Cut one part-skim mozzarella cheese stick in half lengthwise. Roll about 1 ounce of sliced roasted turkey breast around half of a part skim mozzarella cheese stick and repeat with the remaining cheese and turkey to make a total of two roll-ups.
Each serving contains: 3.5 grams carbohydrate, 0.3 gram fiber, 144 calories, 17 grams protein, 6.6 grams fat, 3.8 grams saturated fat
2. Side Salad Topped with a Hard-Boiled Egg or Avocado
Top a typical side salad with a hard-boiled egg or 1/4 chopped avocado, drizzle with a teaspoon of extra virgin olive oil and 1-2 teaspoons of balsamic vinegar or 1 tablespoon of balsamic vinaigrette.
Each serving (with egg) contains: 3 grams carbohydrate, 1 gram fiber, 146 calories, 11 grams protein, 10 grams fat, 3 grams saturated fat
Each serving (with avocado) contains: 6 grams carbohydrate, 4.4 grams fiber, 120 calories, 4 grams protein, 9 grams fat, 2 grams saturated fat
3. Large Artichoke
Cut artichoke in half (from the stem to the tip) and cut out the inedible thistle part of the center of the artichoke. Place in microwave-safe, covered container with 1/2 cup water and cook on high until tender throughout (about 6 minutes for one artichoke or 10 minutes for two). Enjoy with lemon juice or 2 teaspoons of canola oil or olive oil mayonnaise.
Each serving (with lemon juice) contains: 17 grams carbohydrate, 9 grams fiber, 76 calories, 5.5 grams protein, .2 gram fat, .01 gram saturated fat
Each serving (with mayonnaise) contains: 17 grams carbohydrate, 9 grams fiber, 106 calories, 5.5 grams protein, 3 grams fat, 0.1 gram saturated fat
4. Avocado and Shrimp Cocktail
Toss 2 ounces of cooked thawed shrimp with 1/4 avocado (chopped) and a tablespoon of cocktail sauce.
Each serving contains: 8.5 grams carbohydrate, 3.4 grams fiber, 161 calories, 13 grams protein, 7.6 grams fat, 1.2 grams saturated fat
5. Typical fast-food Caesar salad with grilled chicken (no dressing)
Each serving contains: 12 grams carbohydrate, 3 grams fiber, 220 calories, 30 grams protein, 6 grams fat, 3 grams saturated fat
6. Peanut Butter & Celery Sticks
Serve 3 celery stalks with 2 tablespoons of natural peanut butter.
Each serving contains: 8.5 grams carbohydrate, 3 grams fiber, 208 calories, 7 grams protein, 16 grams fat, 2 grams saturated fat
7. A Handful of Nuts
A handful, depending on the size of the hand, can be the ideal snack portion: a quarter cup. You can keep roasted, unsalted mixed nuts on hand or choose any variation of nuts.
Each serving (1/4 cup roasted almonds) contains: 6.7 grams carbohydrate, 4 grams fiber, 205 calories, 9.5 grams protein, 18 grams fat, 1.4 grams saturated fat
8. Edamame Bowl
A super-convenient way to enjoy high protein soybeans as a snack is to put 3/4 cup of frozen, shelled edamame into a microwave-safe bowl and micro-cook them for a few minutes or until nice and hot. Sprinkle with pepper and 1/2 teaspoon extra virgin olive oil, if desired.
Each serving contains: 8 grams carbohydrate, 4.3 grams fiber, 97 calories, 9 grams protein, 4 grams fat, 0 grams saturated fat
9. Carrot Sticks and Hummus
Cut one large carrot into sticks or coins and serve with 1/4-cup hummus.
Each serving contains: 15.8 grams carbohydrate, 5.8 grams fiber, 133 calories, 6 grams protein, 6 grams fat, 0.9 grams saturated fat
10. Soy Latte (iced or hot)
Blend a cup of light soymilk with a shot or two (1/8 to 1/4 cup) of espresso or triple-strength coffee (decaf if you're sensitive to caffeine). Serve over or blend with 3/4 cup crushed ice for an iced soy latte.
Each serving contains: 8.5 grams carbohydrate, 1 gram fiber, 73 calories, 6 grams protein, 1.9 grams fat, 0 gram saturated fat

dubyadd 2011-10-27 03:10:46 -0500 Report

if you like peanut butter and you like celery then peanut butter on celery should be fine, experiment. I like the plain creamy version. I also use non-fat cottage cheese, and low fat cream cheese with and with out other flavors. I grow my own chives, parsley and basil and chop them up and mix in. Salmon is also a favorite. Just check out the grocery store and you will see all the different flavors available, some you can make yourself and ad more or less to taste, add spices and peppers instead of salt. Make them into dips by adding some fat free sour cream and use carrot or zucchini sticks, bell pepper slices, low fat baked crackers. There are lots of options if you just do a little leg work and use your imagination. Spend some time on the web, looking up recipes and some of the cooking shows to get more ideas.

100 Acre Woods
100 Acre Woods 2011-10-23 19:41:57 -0500 Report

Good to know! Is it full of salt?

dubyadd 2011-10-23 20:21:21 -0500 Report

i am looking at the nutrition facts on the back of my bag of "beef" jerky from walmart. serving size=1oz,Calories=80, Total Fat =1g, sat fat, trans fat, polyunsat fat and monounsat fat all =0, cholesterol=20mg, Total Carbs =3g, protein=14g, Sodium=620mg- YIKES! Well an 1oz serving is a lot and it is a snack. You can make this stuff at home, and not add any salt at all. This is the beef version , don't have any turkey jerky at the moment to compare it to but I bet that the teriyaki flavored version is even higher in salt content. Not sure if a low salt version is available, but will have to check on it.

100 Acre Woods
100 Acre Woods 2011-10-23 20:39:34 -0500 Report

Thanks! I have to be careful of salt intake. So while I am excited about the concept, I might not be able to do it. But it really was a great idea!

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