Slices of grilled pear on a white plate.
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Many desserts, such as brownies, cookies, cake and ice cream, contain saturated fat, sugar and other refined carbs. Too much of any of these in your diet can cause your cholesterol and triglycerides to increase, and both of those can raise your risk of heart disease. Fortunately, you don't have to completely eliminate dessert from your diet, but you do need to choose your sweet treats with care.
Cholesterol and Triglycerides 101
Cholesterol is a type of fat that your body needs to function. When you consume more cholesterol than your body needs, it can build up, which raises your risk of heart disease. Foods that contain saturated fats, including many desserts, can also increase your cholesterol level. Triglycerides are the form that fat takes when it's floating around in your body, and elevated triglycerides can raise your risk of heart disease as well, according to the American Heart Association. Too much sugar and too many refined carbs can also increase your triglyceride levels because an excess of these foods turn into triglycerides and take up residence in your fat cells.
Fruit-Based Desserts
Because fruits don't contain cholesterol, and most don't contain any saturated fat, they can help lower your cholesterol and triglyceride levels. Fresh fruit isn't a refined carb and doesn't contain any added sugar. A bowl of assorted fruits, such as grapes, cherries, nectarines and kiwi, lends a natural sweetness and can replace a less-healthy dessert. Poached pears or grilled peach slices are other fruits that can replace cookies, cake, pie or ice cream. Even a fruit pie with a low-fat crust or a low-sugar fruit cobbler will help increase your fruit intake, which might help lower your numbers.
Whole-Grain Desserts
Because whole grains are low in saturated fat and sugar and aren't refined like foods made with white flour, they're a better option for lowering your triglycerides. Make rice pudding with sprouted brown rice or replace your chocolate pudding with chia seed pudding. Both sprouted brown rice and chia seeds are nutritious whole grains. Replace the oats in oatmeal raisin cookies with quinoa flour as another healthier option. And adding walnuts to these desserts can help lower triglycerides, reports registered dietitian Joy Bauer, because of the omega-3 fatty acids they contain.
A Few More Healthy Dessert Options
Like fruit, vegetables can also help lower your cholesterol and triglyceride levels. Carrot or zucchini cake are examples of vegetable-based desserts that might have a positive impact on your cholesterol and triglyceride levels. Adding vegetable purees, such as butternut squash or yams, to baked goods, in place of oil, is another way to make veggie-based sweet treats. Black bean brownies, which use mashed black beans in place of some of the oil in a traditional recipe, are another option. Beans are rich in fiber, a nutrient that can help lower your cholesterol and triglyceride levels.
FAQs
Whole-Grain Desserts
What can I eat sweet if I have high cholesterol? ›
Focus on Fruit
"Try a baked apple, poached pear, a bowl of sorbet topped with diced mango," recommends Elizabeth Somer, MA, RD, author of "Eat Your Way to Happiness" (Harlequin, 2009). She also suggests snacking on frozen blueberries or dunking fresh strawberries in a little fat-free dark chocolate syrup.
What snacks are good for lowering triglycerides? ›
Some examples of easy-to-prep triglyceride-friendly snacks include a banana and almonds, a boiled egg and fresh fruit, celery sticks paired with peanut butter and a low-fat Greek yogurt smoothie with berries.
What is the best food to lower cholesterol and triglycerides? ›
Cholesterol and healthy eating
- plenty of vegetables, fruit and wholegrains.
- a variety of healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. ...
- unflavoured milk, yoghurt and cheese. ...
- healthy fats and oils. ...
- herbs and spices to flavour foods, instead of adding salt.
Healthier Desserts
- Berries and Cream. 1/12. It's a classic combo. ...
- Frozen Fruit Bars. 2/12. Some store-bought brands offer low-calorie, lower-sugar options. ...
- Dark Chocolate. 3/12. ...
- Yogurt Parfait. 4/12. ...
- Oat Apple Crisp. 5/12. ...
- Fruit and Cheese. 6/12. ...
- Chocolate-Covered Frozen Bananas. 7/12. ...
- Nut Bar. 8/12.
Desserts
- Desserts.
- Arctic Melon Pops.
- Banana Almond Butter Rolls.
- Banana Coconut Ice Cream.
- Banana, Nut & Coconut Ice cream.
- Chia Seed Pudding.
- Chocolate Avocado Pudding.
- Chocolate Frozen Yogurt Cubes.
Nondairy ice creams: These alternatives comprise almond, coconut, soy, or oat milk and are often lower in saturated fats .
What is the best drink to lower triglycerides? ›
Green tea and soy milk are the best drinks to lower triglycerides.
Can I eat bananas with high triglycerides? ›
Bananas
They are a fantastic natural energy source and can enhance digestion and control blood sugar levels. In addition to its other health advantages, bananas have been shown to reduce triglyceride levels. Banana consumption has been linked to decrease blood triglyceride levels, according to studies.
Which fruit is best for triglycerides? ›
Foods that may help lower triglycerides include:
- Lower fructose vegetables: These include leafy greens, zucchini, butternut squash, green beans, and eggplant.
- Lower fructose fruits: Examples include berries, kiwi, and citrus fruits.
- Legumes. Share on Pinterest. ...
- Avocados. Avocados are a rich source of monounsaturated fats and fiber, two nutrients that help lower LDL and raise HDL cholesterol. ...
- Nuts. ...
- Fatty fish. ...
- Whole grains. ...
- Fruits and berries. ...
- Dark chocolate and cocoa. ...
- Garlic.
Supports Heart Health: Studies have shown that the curcumin in turmeric milk may have a positive impact on heart health. It can help reduce cholesterol levels and improve blood circulation. Aids Respiratory Integrity: The properties of turmeric milk make it beneficial for respiratory health.
What is the number one food to lower cholesterol? ›
Oatmeal, oat bran and high-fiber foods
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
What is a healthy dessert at night? ›
Fruit Bars
Blending fresh fruit and freezing into popsicles is the perfect substitute for ice cream—vitamins from fresh fruit without heavy cream or added sugar is a sweet treat sans the extra calories.
Are there any healthy sweets? ›
Enjoy naturally flavored popcorn, which makes a great travel snack, or sweet, sticky dates with nut butter, which reminds us of healthy candy. Go for healthy frozen desserts like banana “nice” cream or frozen yogurt bark if you're craving ice cream, or avocado mousse if you're craving chocolate.
What cake can I eat with high cholesterol? ›
Find low-cholesterol desserts, including Pavlova, meringues, and angel food cakes, in this collection of 720+ trusted low-cholesterol dessert recipes.
Will cutting out sweets lower cholesterol? ›
Research has found that consuming too much dietary sugar can lower levels of HDL cholesterol and increase levels of LDL cholesterol and triglycerides. According to a 2016 research review, as sugar intake increases, LDL cholesterol levels go up, whereas HDL cholesterol levels go down.
What desserts are bad for cholesterol? ›
Many desserts, such as brownies, cookies, cake and ice cream, contain saturated fat, sugar and other refined carbs. Too much of any of these in your diet can cause your cholesterol and triglycerides to increase, and both of those can raise your risk of heart disease.
