Oatmeal with banana
Oats have several properties that may help lower blood fats. They are one of the best sources of beta-glucan available and also contain soluble fiber.
Paired with a banana, it adds soluble fiber and a delicious hint of sweetness for a satisfying, cholesterol-friendly evening snack.
Plus, you can add some chia seeds for extra soluble fiber and unsaturated fats to help keep you feeling full.
Low fat yogurt and berries
Fat-free or low-fat milk can help you get this calcium-rich food group with minimal saturated fat. Low-fat yogurt, especially low-fat Greek yogurt, is high in protein to help you feel full. Adding berries adds soluble fiber to help lower cholesterol. Depending on taste preferences and hunger, you can also add chia seeds and nuts.
Chia seed pudding
Chia seeds are a great source of unsaturated fats and soluble fiber. If you make them into pudding and refrigerate them for a few hours, they will become creamy and crunchy. You can add extra protein and carbohydrates by adding low-fat milk or soy milk.
