Late-night hunger pangs don’t have to sabotage your health goals. Instead of reaching for sugary or fatty treats, consider a nutritious and unusual snack that might actually help lower your cholesterol. Chia seed pudding is an excellent option that combines protein, fiber, and heart-healthy nutrients in one delicious dish.
High cholesterol affects millions worldwide and is a major contributor to heart disease. Thankfully, managing cholesterol is achievable through diet and lifestyle changes. “Maintaining healthy cholesterol levels reduces the risk of plaque buildup in arteries, which can cause heart disease over time,” explains Kathleen Benson, RDN, CSSD, CPT.
Eating foods rich in fiber and protein plays a crucial role in this process, and even your late-night snacks can make an impact. Chia seed pudding is a wholesome alternative to conventional sweets. It can be customized with chocolate, fresh berries, or tropical fruits, making it both satisfying and nutritious.
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This pudding is not only delicious but also packed with nutrients that support cholesterol regulation. Nutrition expert Meggie Connelly, MS, RD, LDN, notes, “When working with clients managing high cholesterol, we emphasize increasing fiber and healthy fats.” Chia seeds contain approximately 11 grams of fiber per serving, including both soluble and insoluble types, which are key for heart health.
Known as a superfood, chia seeds are particularly effective because their soluble fiber binds to cholesterol in the digestive tract, helping remove it from the body and reduce overall cholesterol levels.
Importantly, cholesterol in your bloodstream is heavily influenced by saturated fats rather than just dietary cholesterol. Foods like full-fat dairy, red and processed meats, lard, and ghee raise cholesterol by boosting its production in the liver.
For a heart-healthy snack, prepare your chia pudding with almond milk, which is low in saturated fat. Alternatives such as soy, cashew, or oat milk work well, and you may choose low-fat cow’s milk if preferred. Avoid coconut milk and full-fat dairy options, as they contain higher saturated fat levels.
Besides fiber, chia seeds are an excellent source of plant protein—about 7 grams per serving—that helps keep you full through the night while stabilizing blood sugar levels. Registered dietitian Brannon Blount, MS, RDN, explains, “Protein-rich snacks like chia pudding help curb nighttime hunger and prevent morning cravings.”
The American Heart Association recommends plant-based proteins—such as nuts, seeds, and kernels—for better cardiovascular health. Incorporating chia seed pudding as a late-night snack is a simple, tasty way to support your heart and wellness goals.