Cholesterol is a waxy fat-like substance found in the cells of our body. Cholesterol is needed to build healthy cells in the body. When consuming too much cholesterol, however, it can lead to a number of health-related problems. When left unchecked, high concentrations of cholesterol can lead to heart disease, stroke, high blood pressure, and diabetes just to mention a few, and require prescription medications such as repatha, praluent, and lipitor. There are a number of factors that contribute to the total number of cholesterol found in the body.
This is called a lipid profile, a screening test that results in a series of numbers that is later analyzed by you and the health professional. There are two factors that contribute to the overall test results, and they are LDL cholesterol (low-density lipoprotein, or “bad” cholesterol) and HDL cholesterol (high-density lipoprotein, or “good” cholesterol). LDL cholesterol can build up on the walls of the arteries, thus, adding to the greater risk of heart disease. Read on for a few natural healthy snacks that can lower those “bad cholesterol” levels and also provide healthy fats that are vital to our bodies:
1. Nuts
Almonds, walnuts, pistachios, and many other nuts can lower LDL cholesterol levels. They are easy to carry around with you for an “on the spot snacking” but can also be a great addition to any recipe. Did I already mention that eating them is also healthy? For instance, almonds contain the highest calcium content of all the nuts. Walnuts contain high levels of Omega 3 and have antioxidant properties. Another nut with antioxidant properties is pistachios. Pistachios contain iron and are rich in other vitamins and minerals. These nuts are only to mention a few that help lower bad cholesterol levels. Eating nuts will provide a good source of healthy fats while boosting HDL cholesterol (good cholesterol) levels. Remember, consume them naturally, without salt, to fully take advantage of their health benefits.
2. Fruits
Consuming fruits high in pectin like apples, strawberries, and grapes can help lower bad cholesterol levels. As the saying goes, “An apple a day keeps the doctor away” apples are a good source of vitamin C and fiber. As for strawberries, have you ever noticed that strawberries are heart-shaped? That’s because strawberries are good for the heart (though, the shape may not really contribute to its health benefits). Packed with nutrients and fiber, strawberries also contain high amounts of antioxidants that lower bad cholesterol and blood pressure. Grapes, specifically red grapes, lower overall cholesterol levels. Eating a cup of grapes a day will contain enough minerals to maintain healthy blood pressure levels.
3. Soy
Soy has always been known for being one of the most powerful ways of lowering cholesterol. You can eat soy like edamame and tofu or drink soy like soy milk. Soy is high in fiber, low in saturated fat, and lactose-free. Whole soy products, like the ones previously mentioned, are typically the least processed leaving the many beneficial health elements of soy, intact.
These are only a few natural healthy snacks that lower LDL (“bad” cholesterol) levels. As with any snack or beverage, consume them in moderation. Also, it is suggested to talk or visit with a health professional for any additional recommendations specific to your dietary needs.
Experts believe that making cholesterol friendly dietary changes along with taking doctor prescribed medications (i.e., lipitor, repatha, praluent, etc.) can aid in reducing overall blood cholesterol as well as reducing the risk of stroke and heart attack.
