Chia Seed Pudding: Your Heart-Healthy Bedtime Snack

Millions of Americans grapple with high cholesterol, a significant risk for heart disease. Fortunately, a simple, late-night snack can help. Chia seed pudding, packed with fiber and plant protein, can be a delicious ally in your quest for a healthy heart.

Why Chia Pudding Matters

High cholesterol affects many Americans, increasing the risk of cardiac issues. However, this doesn’t have to dictate your health trajectory. A balanced diet and strategic snacking can assist in managing cholesterol levels, as highlighted by experts like Kathleen Benson.

Chia seed pudding, praised by dietitians, provides a tasty solution. This snack contains ingredients that assist in lowering cholesterol, yet it won’t disrupt your sleep. It is a smart choice to help maintain a healthy heart.

Chia Pudding’s Cholesterol-Lowering Power

Fiber’s Role

A high-fiber diet supports lowering cholesterol levels. Meggie Connelly, a registered dietitian, often focuses on increasing fiber and healthier fats for those managing high cholesterol. Chia seeds are rich in fiber, with 11 grams per serving in our pudding.

Chia seeds contain both soluble and insoluble fiber. Soluble fiber is the key for cholesterol reduction, absorbing cholesterol in the gut, removing it from the body.

Low in Saturated Fat

Dietary cholesterol doesn’t always affect blood cholesterol levels. Saturated fat from sources like full-fat dairy and red meat is the real culprit. It boosts cholesterol production by the liver. Our chia pudding, using almond milk, offers only 1 gram of saturated fat per serving.

For those not keen on almond milk, other plant-based milks like soy, cashew, or oat milk can be used. Avoid coconut milk and full-fat cow’s milk because they are high in saturated fat.

Packed with Plant Protein

A bedtime snack containing protein can help you feel full overnight. This helps control blood sugar, according to Brannon Blount. Chia pudding has 7 grams of protein per serving and is plant-based, linked to better heart health. The American Heart Association supports getting protein from plant sources.

Heart-Healthy Bedtime Snack Essentials

Choose snacks that combine fiber and protein, like a combination of fiber and protein, as it can support blood sugar control and satiety, notes Benson. This is vital, since high blood sugar levels may lead to diabetes, escalating heart disease risk.

Select easily digestible ingredients to avoid upsetting your stomach and delaying sleep. Consider light, satisfying options that are low in fat and added sugars. Besides chia pudding, oatmeal, popcorn, and cereal with low-fat milk are all great choices.

Opt for simple snacks to assemble, especially after a tiring day. Connelly recommends quick options like a banana with nut butter or a whole-grain sandwich. Preparing your chia pudding ahead of time can ensure consistent healthy choices.

According to the CDC, nearly 94 million adults in the United States have high cholesterol (Source 2023).

Expert Recommendation

While late-night snacking gets a bad reputation, a small snack before bed could help you sleep if you didn’t eat enough earlier. If you have high cholesterol, choose a snack rich in fiber, low in saturated fat, and protein. Chia seed pudding is ideal. Make a large batch, as it will stay fresh for up to three days, a hassle-free bedtime snack your heart will appreciate.