Cholesterol is found in every cell in the body and is necessary for our bodies to create hormones, vitamin D, and things that help us digest food. There are two types of cholesterol, HDL and LDL. HDL cholesterol is known as the “good” cholesterol because it transports cholesterol to your liver to be removed from your body. LDL cholesterol is known as the “bad” cholesterol because it moves cholesterol to your arteries where it may accumulate. 

When there is too much cholesterol in your arteries it can lead to plaque buildup also known as atherosclerosis which can increase your risk for blood clots. A great way to keep your LDL levels low is through healthy snacking on these foods:

1. Heart healthy nuts
Tree nuts such as pecans, walnuts, and almonds are great for your heart. These delicious nuts can even help lower LDL cholesterol while also protecting your heart and decreasing your risk for heart attack and stroke. This is because nuts are low in unsaturated fats and high in fiber which helps to block some of the cholesterol from being absorbed by your body. Nuts are also filling which can help prevent you from snacking on other unhealthy foods. Try them roasted or even plain for a delicious, quick snack.

2. Fresh fruit
Many different fruits are great options to help keep your cholesterol low because they are high in fiber yet low in fat and sugar. Fruit is also a good option because it is an easy snack that doesn’t have to be cooked or prepared. Try a handful of grapes, berries, or an orange for a quick snack, these are all full of pectin which is a soluble fiber that lowers LDL. Whether you like your fruit fresh, canned, or dried it will still work against “bad” cholesterol.

3. Vegetables
Vegetables are another great way to keep your cholesterol and heart disease risk low because they are full of vitamins, minerals, and fiber. Most people don’t eat enough vegetables, you can make vegetable snacking easy by pre-cutting them and storing them in your fridge to grab as a quick, healthy snack. Try using carrot sticks, celery, or sliced peppers to dip in hummus which is another heart healthy snack!

4. Fatty fish
Although it may seem counterintuitive, fatty fish, such as sardines, can actually lower your LDL in two ways. The first way is by replacing meat in your diet, which is full of saturated fats. The second is by delivering omega 3 fats which reduce triglycerides in the bloodstream. An abundance of triglycerides is detrimental to your heart because they contribute to the hardening or thickening of artery walls.

5. Oats
A bowl of oatmeal or an oat-based cereal (such as Cheerios) provides your body with 1-2 grams of soluble fiber. This soluble fiber lowers your LDL by soaking up cholesterol and moving it through your body without it being absorbed. Even better, you can add bananas or strawberries to your oatmeal or cereal to increase the soluble fiber content. This is a quick and easy snack that you can eat on-the-go or as a healthy breakfast.