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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- National Heart, Lung and Blood Institute; Your Guide to Lowering Your Blood Pressure with DASH; 1998
- National Heart, Lung and Blood Institute; Your Guide to Lowering Your Blood Pressure with DASH; 1998
- MayoClinic.com; Snacks: How They Fit Into Your Weight-Loss Plan; May 29, 2010
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Low-Fat, Low-Sodium & Low-Cholesterol Snack Foods
Snacking is an important part of a healthy diet because it helps prevent hunger between meals and lowers the chance that you will binge eat. The trick is to choose a snack that is low in calories, fat, sodium and cholesterol, which maintains weight and protects you from health concerns, such as heart disease and high blood pressure. Many snack choices fit the bill and have the added benefit of being nutrient-dense, which protects your health.
Fruit
Fruit is one the best snack choices if you are watching your fat, sodium and cholesterol intake. It will fill you up for minimal calories and help keep you from reaching for junk food. Fruit is naturally sweet, making it an ideal snack if you find yourself craving a sugary treat. Try apples, oranges, pineapple, mangoes, kiwi, berries or bananas. Combine several fruits to create a salad or nibble on a piece of fruit at your desk or in the car. Fruit is portable and keeps well, which makes it a good choice for a lunchbox snack or a post-workout snack.
- Fruit is one the best snack choices if you are watching your fat, sodium and cholesterol intake.
- Fruit is naturally sweet, making it an ideal snack if you find yourself craving a sugary treat.
Vegetables
Fruits That Clean Clogged Arteries
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Like fruit, vegetables are very low in salt, cholesterol and fat and are easy to prepare. Try carrots, celery, bell peppers, broccoli, cucumbers, tomatoes and zucchini. If you don't like vegetables plain, dip them in hummus, which is made from chickpeas and is low in salt, cholesterol and fat. Mix chopped vegetables with leafy greens to create a healthy salad for a between-meal snack. An added incentive to eating vegetables for a snack is that they contain a good amount of fiber, a nutrient that bulks up in your stomach, making you feel full for longer periods of time. Be careful with canned vegetables because they often have added salt.
- Like fruit, vegetables are very low in salt, cholesterol and fat and are easy to prepare.
- If you don't like vegetables plain, dip them in hummus, which is made from chickpeas and is low in salt, cholesterol and fat.
Low-Fat Dairy Foods
Low-fat dairy foods are good sources of protein, a nutrient that plays a role in satiety. However, whole milk foods are high in fat and cholesterol; you should avoid these if you are watching your intake. Choose low-fat cheese, yogurt and cottage cheese. Serve these items with fruit or whole-grain crackers to increase the fiber content of your snack, which will help fill you without increasing the amount of cholesterol, fat and salt you consume.
- Low-fat dairy foods are good sources of protein, a nutrient that plays a role in satiety.
- However, whole milk foods are high in fat and cholesterol; you should avoid these if you are watching your intake.
Popcorn
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Popcorn is considered a whole grain, which means it contains a good dose of fiber, making it a filling snack choice. Choose air-popped popcorn without butter or salt, which keeps the amount of cholesterol, sodium and fat low. To add flavor, try sprinkling your popcorn with chili powder or garlic powder 1. Popcorn is a good alternative to chips or pretzels if you like a crunchy snack. Avoid movie theater style popcorn, which is doused in butter and salt and is not a healthy choice if you are watching your fat, cholesterol and sodium intake.
- Popcorn is considered a whole grain, which means it contains a good dose of fiber, making it a filling snack choice.
- Avoid movie theater style popcorn, which is doused in butter and salt and is not a healthy choice if you are watching your fat, cholesterol and sodium intake.
Related Articles
References
- National Heart, Lung and Blood Institute; Your Guide to Lowering Your Blood Pressure with DASH; 1998
- MayoClinic.com; Snacks: How They Fit Into Your Weight-Loss Plan; May 29, 2010
- Leidy HJ. Increased dietary protein as a dietary strategy to prevent and/or treat obesity. Mo Med. 2014;111(1):54-58.
- Josse AR, Atkinson SA, Tarnopolsky MA, Phillips SM. Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. J Nutr. 2011;141(9):1626-34. doi:10.3945/jn.111.141028
- Egg, yolk, raw, fresh. USDA FoodData Central . Updated 4/1/2020
- Healthy snacking. American Heart Association
- Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. " Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women." The Journal of Nutrition July 20, 2011.
- George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, Ph.D.; Hui Xie, Ph.D.; Jennifer Rood, Ph.D.; Corby K. Martin, Ph.D.; Marlene Most, Ph.D.; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, Ph.D. " Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating." Journal of the American Medical Association 2012;307(1):47-55.
- Lisa A Te Morenga, Megan T Levers, Sheila M Williams, Rachel C Brown and Jim Mann. " Comparison of High Protein and High Fiber Weight-loss Diets in Women with Risk Factors for the Metabolic Syndrome: a Randomized Trial." Nutrition Journal April 2011.
- Phillips SM, Zemel MB. " Effect of Protein, Dairy Components and Energy Balance in Optimizing Body Composition." PubMed.gov 2011;69:97-108.
- Russell J de Souza, George A Bray,Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith " Effects of 4 Weight-loss Diets Differing in Fat, Protein, and Carbohydrate on Fat Mass, Lean Mass, Visceral Adipose Tissue, and Hepatic Fat: Results From the POUNDS LOST Trial." American Journal of Clinical Nutrition January 18, 2012.
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Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.