Cholesterol is a type of fat, called a lipid, found in the body. Not all cholesterol is bad because the body uses it to support a number of important functions, including building cell membranes and helping produce bile acids that aid digestion.
There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL).
Too much LDL cholesterol can increase your risk of a number of potentially fatal conditions, including heart disease and stroke.
Eating healthily can make a big difference to your cholesterol and heart health, whether your cholesterol has been rising over the years or you have a genetic predisposition.
It will also improve your health in many other ways, helping to lower blood pressure, prevent diabetes and maintain a healthy weight.
Cholesterol-Healthy Snack Swaps
While there are many ways to change your diet, changing the way you snack can help lower your cholesterol levels as part of an overall healthy diet.
Here are five easy, healthy snack swaps you can make:
1. Swap potato chips for unsalted popcorn
Potato chips are often high in salt and are fried in oil.
A healthy alternative to potato chips is unsalted popcorn.
However, it is important to practice portion control when making this switch and make sure you only have one small bag of popcorn.
For those who want a little more flavor, you can make your own at home and add a spicy seasoning, a sprinkle of cinnamon, or a low-calorie powdered sweetener.
2. Swap cookies for two oatmeal or rice cakes
When relaxing in front of the TV, it may be easy to reach for the cookie jar, but opting for oatmeal or rice cakes is a heart-healthy alternative.
Typically, oat cakes have about 42 calories per serving and only 2.3 grams of fat.
Rice cakes are even lower in fat and calories.
A brown rice cake has about 35 calories per serving and between 0 and 1 gram of fat. A chocolate digestive biscuit has about 84 calories and 4.1 grams of fat.
3. Swap a doughnut for a regular scone or fruit scone
Doughnuts and cakes may be a sweet treat to enjoy with a cup of tea, but they can contain a significant amount of fat, sugar and salt, which can be harmful if eaten too often.
For those craving sweets, a regular scone or fruit scone can be an option. In moderation, you can spread a thin layer of low-fat butter on the scone.
4. Swap plain yogurt for plain Greek yogurt
Yogurt is a healthy addition to a balanced diet, but if you regularly eat yogurt, it’s important to understand the ingredients in the yogurt you choose.
Instead of sweetened yogurt, which is often high in sugar, opt for plain Greek yogurt. This low-fat option is not only great for sweetening fruit, but can also be used as a substitute for sour cream.
5. Swap sweets for juicy peach slices and honey
Gummy candy can make us crave sugar, especially after a busy day, but there are healthier ways to enjoy it.
For those who want something sweet, add juicy peach slices, serve with a spoonful of honey and sunflower seeds.
Peach slices can be made from fresh peaches or enjoyed straight from the can, but be sure to choose peach slices that have been preserved in juice rather than syrup.
