When managing blood cholesterol levels, finding a dessert that’s both satisfying and heart-healthy can feel like a challenge. But according to experts, there’s one sweet dish that checks all the right boxes: Chocomole Pudding. This rich and creamy treat combines the delicious flavor of chocolate with the fiber-packed power of avocado, creating a dessert that doesn’t compromise your heart health. Read on to learn why experts are calling it the No. 1 dessert for those managing their cholesterol levels.
What Is Cholesterol?
Though there are many misconceptions about it, cholesterol plays a crucial role in many bodily functions, including building cell membranes, producing hormones and aiding in the digestion of food through bile production. While there are many sources of dietary cholesterol, such as meat, dairy and eggs, foods with dietary cholesterol do not directly increase blood cholesterol levels. Instead, foods with large amounts of saturated fats have a more significant role in the rise in blood cholesterol levels.
While cholesterol is essential for health, having too much in the bloodstream can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke. Cholesterol travels through the blood in two forms: low-density lipoprotein (LDL) often called “bad” cholesterol and high-density lipoprotein (HDL) known as “good” cholesterol.
The #1 Dessert If You’re Managing Your Cholesterol
If you’re trying to manage your cholesterol levels, experts agree the best dessert is this creamy Chocomole Pudding. Made with dark chocolate and avocado, two cholesterol-lowering foods, this dessert is not only delicious but also packed with heart-healthy nutrients.
Dark chocolate is rich in antioxidants, particularly flavonoids. These antioxidants help reduce inflammation and support healthy blood vessels by reducing the risk of plaque buildup. Registered dietitian and owner of Brannon in Balance, Brannon Blount, RDtells us, “Research suggests that antioxidants can help the body get rid of free radicals, ultimately lowering cholesterol.”
Avocados are primarily comprised of unsaturated fats, which are also beneficial for heart health. Registered dietitian and owner of Vida Nutrition Consulting, Crystal Orozco, RDnotes, “Healthy fats found in nuts, seeds, olive oil and avocado lower ‘bad’ cholesterol and therefore help reduce your risk of heart disease and stroke.” Avocado not only provides these healthy monounsaturated fats, but it is also a good source of fiber, which has also been shown to help lower LDL cholesterol.
With minimal added sugar, just a touch of maple syrup, this dessert is much lower in added sugar than most store-bought chocolate puddings. Top it with nuts for an extra dose of fiber and heart-healthy fats to make it the perfect dessert to support cholesterol levels.
Other Tips for Lowering Cholesterol
In addition to enjoying this heart-healthy dessert, there are several dietary and lifestyle changes that can effectively lower cholesterol levels. Here are a few other simple strategies to incorporate.
Eat More Fiber
Orozco tells us, “Eating plenty of fiber daily can help reduce cholesterol.” Not sure of the dietary sources of fiber? She goes on, “Fiber is found in fruits, vegetables, legumes, corn tortillas and whole grains.” She suggests, “Try eating a plant with every meal.”
Swap in Healthy Fats
While saturated fats can be part of a heart-healthy diet, the 2020-2025 Dietary Guidelines for Americans suggests limiting intake to at most 10% of daily calories. Most Americans consume much more than that, which can increase heart disease risk. Replace some sources of saturated fat (like packaged snacks, red meat and full-fat dairy) with unsaturated fats like those in olive oil, avocados and nuts. Blount notes, “This can include choosing lean meat over beef, cooking with olive oil instead of coconut oil, and adding avocado to your sandwich instead of mayonnaise.”
Prioritize Whole Foods
Whole foods like fruits, vegetables, whole grains and lean proteins are naturally low in saturated fats and free from added sugars and trans fats. In contrast, many ultra-processed foods often contain forms of added sugar, saturated fat and sodium that can raise bad cholesterol if consumed in excess. Orozco notes, “Simple swaps could include eating less ultra-processed snacks like chips, cookies and cakes and eating more nuts, produce or whole grains.”
Exercise Regularly
Physical activity helps to lower your LDL cholesterol. Don’t worry! You don’t have to be an Olympic athlete to reap the benefits. Any attainable form of movement is good movement. Aim for at least 30 minutes of moderate exercise, like walking, yoga or cycling, around five times a week.
The Bottom Line
With heart-healthy options like Chocomole Pudding, you can satisfy your sweet tooth while supporting your cholesterol levels. Combining nutrient-dense ingredients like dark chocolate and avocado, this dessert is a delicious way to prioritize your heart health. Paired with other lifestyle tips, such as eating more fiber, choosing whole foods and staying active, you’ll be well on your way to keeping cholesterol in check and protecting your heart for the long term.
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