For those with high cholesterol issues, healthy food selections can be as simple as a bag of nuts or a well planned salad, but the goal of our choices should always be to provide our bodies with the necessary nourishment that will control, or even prevent cardiovascular disease caused by high levels of fat.
When a comprehensive blood panel test is ordered by a physician, cholesterol readings are some of the most important numbers recorded on a medical laboratory report. In simple terms, cholesterol is a waxy fat that is made in your liver and is found in every cell in your body. A laboratory report will identify two types of cholesterol.
Low-Density Lipoprotein - LDL
This type of cholesterol also referred to as “lousy” is the kind of substance that consists of the largest portion of cholesterol in your body. It is considered the bad type because it is the cause of plaque build-up in your arteries and narrows your blood vessels.
High-Density Lipoprotein - HDL
The opposite of LDL is the “healthy” cholesterol - HDL, which is the type of fat that absorbs cholesterol from the blood and returns it back to the liver.
Choose Your Snacks Wisely
At some point in the day, you may want to have a snack, so this can be an opportunity to choose food that will help keep your lipid panel numbers at optimum levels.
Eating food containing fiber is a good choice, but it is important to understand the difference between soluble and insoluble fiber. Soluble indicates that that fiber is able to dissolve in water and in turn, prevents the absorption of cholesterol. Insoluble fiber has the opposite effect by leaving food in its bulky state which does have its health benefits but for different functions.
Soluble Fiber Snacks
Some healthy snacks that will provide soluble fiber are common fruits that we all enjoy eating.
You can benefit from the nutrients of these fruits when they are fresh or frozen.
apples
bananas - Bananas have both soluble and insoluble fiber.
grapefruit
nectarines
peaches
oranges
tangerines
pears - Pears have the highest fiber content of all fruits.
plums
raspberries
All these fruits can be eaten whole, but some can be made into smoothies and sorbets or added into salads. Less healthy ways to consume these fruits are when they are used as ingredients in pastries and homemade ice creams. Popular foods such as yogurt and cottage cheese are commonly served with these fruits as toppings. As you can see from this list, there are many ways to make snacking healthy and enjoyable.
Phytosterols
High soluble fiber fruits are not the only food products that can lower dangerous fat in your system. If your taste buds are craving something that is not sweet, there are other edible choices that contain a compound called phytosterol that is important to have in your diet for lowering your lipid panel. Phytosterols are found in plants but have a similar composition as a body’s cholesterol. When eaten, phytosterols are fighting against your body’s cholesterol and blocking absorption.
Phytosterol Snacks
For that tasty, salty, craving, there are many kinds of nuts that are rich in phytosterols.
pistachio
cashew
macadamia nut
almond
To get the most health benefits from these nuts, the best way to eat them is by roasting them or just eating them plain.
Besides nuts, there are seeds that can make a delicious topping for your salad or smoothie. They too, are rich in phytosterols and can be eaten as snacks or additions to other healthy food choices.
sunflower seeds
flaxseed
hIgh-quality whole-grain bread with sunflower seeds and flaxseeds
Monounsaturated and Polyunsaturated Fats
There is no controversy that our bodies need dietary fat to provide necessary calories and absorb certain vitamins, but the unhealthy fats, saturated and trans-fatty acids should be eliminated from our diet as much as possible. When the unhealthy fats are replaced with monounsaturated and polyunsaturated fats, there is a great benefit to lowering our lipid panel fats.
Some of the same suggested snacks that have phytosterols also have monounsaturated and polyunsaturated fats.
avocados
peanuts
pumpkin seeds
Avocados can be eaten with salads, chips, or as a spread for toast. Peanuts have always been the go-to hunger buster for many decades and pumpkin seeds are also gaining in popularity.
A quick, tasty treat gives us that extra energy that helps us get over that mid-afternoon slump, it calms down the feelings of hunger, and it bridges the time between meals. What we eat as a snack is just as important as what we eat for our main meals.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.