By Samantha Chabior, RD
Do you have a major sweet tooth, but have been told you need to watch your cholesterol levels and now you’re stuck wondering what you can eat? Wondering how to kill a sweet tooth but still keep your cholesterol levels in check?
You’ve probably been told you need to avoid sweets like ice cream, chocolate, cookies, pies, and candies because high amounts of saturated fat can raise your LDL cholesterol levels. We also know sugar is inflammatory and can raise blood sugars, contribute to weight gain, and raise Triglyceride cholesterol levels in our blood. But now you’re stuck wondering “what’s left to eat!”. Well I’ve got you covered!
Download my FREE printable weekly meal planner and grocery list to save some of the delicious ideas I’ll be sharing with you today! This meal planning guide if perfect for anyone struggling to fill in the blanks when it comes to what they should eat on a heart healthy diet.
Read on to get my list of the top 17 Cholesterol-Friendly Snack Ideas For People With A Sweet Tooth. This list will give you a variety of healthier sweet snack ideas that won’t spike your cholesterol levels.
But first, let’s take a quick moment to distinguish between what to consider a healthy snack and what to consider a treat.
A snack is a balanced, nutritious “mini-meal” that gets you through a hunger craving between meals, or is used to fuel exercise and boost energy levels. I like to think of snacks as “mini-meals” because they still provide us important nutrients and serve a different purpose than a treat.
A treat is something we eat to indulge a sweet tooth, satisfy a craving, and simply eat to enjoy the taste! They don’t necessarily have to be packed full of balanced nutrition, but rather are something we eat simply for pleasure. And even if you have high cholesterol levels there is nothing wrong with occasionally having a treat. It’s not realistic to say you’ll NEVER eat something simply because you like the taste, is it?
So many people experience guilt when they eat something simply for pleasure, but it’s a completely normal part of eating that even people trying to manage their cholesterol can include in moderation. But that’s not to say that we can’t have some healthier, yet delicious treat options as well, because they definitely do exist!
In this list I’ll provide you with some healthy sweet snack options, as well as more indulgent options that are healthier versions of the usual treats we might normally eat for pleasure. So go ahead and satisfy that sweet tooth, and let me know in the comments below which ones of these is your favourite!
1) Plain 0% fat Greek yogurt with frozen raspberries and shaved dark chocolate or a dash of cinnamon
2) Apple slices dipped in natural peanut butter (optional add a drizzle of honey for extra sweetness)
3) Natural peanut butter with a teaspoon of dark chocolate chips (optional add a drizzle of honey for extra sweetness)
4) Protein power balls made with naturally sweet dates (try this recipe from Sprouted Kitchen)
5) Lower sugar granola bar (such as KIND bars, or Simply Protein bar – look for 5 grams of sugar or less per bar)
6) Baked apples with cinnamon – Try this simple recipe for healthy baked apples: peel and cube 6 apples, place in a glass baking dish, add 1 tablespoon canola oil, 2 tablespoons cinnamon and combine all ingredients, bake in oven at 350 degrees for 20-30 minutes, stirring once during baking)
7) Frozen Greek yogurt bark – such a great low saturated fat alternative to ice cream! (Try this recipe from Eating Bird Food and swap the full fat Greek yogurt to a 2% fat choice to keep the saturated fat lower)
8) Cinnamon & honey air popped popcorn – Try this simple recipe for healthy sweet popcorn seasoning:
For 6 servings:
¼ cup canola oil
2 tablespoons honey
½ cup popcorn kernels
¼ teaspoon salt
2 tablespoons cinnamon
½ teaspoon vanilla extract
This healthy sweet cinnamon popcorn seasoning is adapted from this recipe by Naturally Ella to be more cholesterol-friendly.
9) Cottage cheese 0% fat (try to find a low sodium option) with grapes
10) Almond butter, honey, and plain yogurt dip with fruits. This dip is great with strawberries, apples, bananas, or really any fruit you like! There are so many variations to yogurt dips that you’re sure to find one that will appeal to any taste buds. (Try this recipe from Sweet Peas and Saffron for 3 different yogurt dip recipe choices)
11) Frozen grapes – simply wash and dry grapes, put in a freezer safe plastic bag and throw in the freezer for a refreshing treat!
12) Homemade banana loaf with whole wheat flour (Try this recipe from Cookie + Kate. I recommend using olive oil or canola oil instead of coconut oil to keep the saturated fat low)
13) Sliced pear with Greek yogurt (optional add a drizzle of honey or maple syrup)
14) Vanilla chia seed pudding with berries. This is great even as a breakfast choice, as it’s full of heart healthy omega-3 fats, protein, and fibre. You can customize this basic recipe and use any fruit or toppings you like.
For 4 servings:
1 1/2 cups dairy milk, or almond milk (unsweetened)
1/2 cup chia seeds
1 tablespoon maple syrup
1/4 teaspoon cinnamon
1 teaspoon vanilla extract
Combine all ingredients and store overnight in fridge. In the morning you’ll have a beautiful chia seed pudding that you can top with your favourite ingredients.
15) Mango cubes or sliced peaches served over yogurt with chopped walnuts or pecans
16) Watermelon slices or apple slices sprinkled with cinnamon
17) Two dried dates or figs with walnuts (optional to add a drizzle of honey for extra sweetness).
Ready to get started with planning heart healthy meals? Download your free copy of the heart healthy weekly meal planner and grocery list.
