High levels of cholesterol, particularly of low-density lipoproteins (LDL) or "bad cholesterol," is linked to increased risk for cardiovascular diseases, such as heart disease. The American Heart Association recommends a low-cholesterol diet as a means of managing high cholesterol and preventing or treating heart disease. While unhealthy snack habits can exacerbate cholesterol levels, healthy snacking may help manage them. By learning ways to snack healthfully, your risk for cholesterol-related diseases as well as your overall health may improve.
Function
Healthy snacking consists of small food portions or miniature meals consumed between meals for sustained energy and appetite control. According to heart specialists at the Cleveland Clinic, researchers at University of Cambridge found a notable drop in cholesterol levels in individuals who ate six small meals as opposed to one to two large meals per day. If you have high cholesterol, view your daily snacking as opportunities to manage energy, hunger and, potentially, your cholesterol levels.
Types
Dietary experts at the Mayo Clinic suggest fruits and vegetables, whole grains, nuts and seeds and low-fat dairy products as healthy snack options. All of these foods are considered heart-healthy, potentially cholesterol-lowering foods by the American Heart Association. Snack on fresh fruits and vegetables as desired between meals. Create whole grain equivalents to conventional snack foods, such as whole grain toast topped with hummus and vegetables or whole grain crackers with a modest amount of natural peanut butter spread. Choose air-popped popcorn over fried or processed chips or pretzels, as popcorn is a whole grain and considerably low in calories. Enjoy a cup of low-fat yogurt topped with fruit rather than high-fat ice cream and consider a a tablespoon of raw almonds over candy bars to reap benefits of healthy fats.
Benefits
Nutritious snacks based on heart-healthy foods may help increase high-density lipoprotein (HDL or "good cholesterol") and lower LDL. Fruits and vegetables can help stave off unwanted hunger due to their high water and fiber content. Such satiation can help prevent unhealthy weight gain, which is key to healthy cholesterol management. Whole grains also contain valuable amounts of fiber in addition to other nutrients that support healthy cholesterol levels, according to the Mayo Clinic. The Harvard School of Public Health suggests that a diet rich in fruits, vegetables, whole grains, lean protein and modest amounts of healthy fat may reduce risk for heart disease, reduce blood pressure, prevent vision loss, promote a healthy immune system and protect the body from various forms of cancer.
Risks
Incorporating healthy snacks into your diet does carry potential risks. Though the foods may be nutritious overall, excessive consumption can lead to weight gain. When more food is consumed than utilized as energy, the remainder is stored as triglycerides. This can heighten cholesterol levels. Take precautions when consuming healthy-fat based snack foods, such as nuts, seeds and nut butters (such as peanut butter) as these foods contain dense amounts of calories. The Mayo Clinic suggests that healthy snacks fall around 100 calories per serving, which is the equivalent to approximately 12 almonds. Overindulgence of carbohydrates, even whole grain varieties, can be tempting and damaging as well. If you have a "sweet tooth" or crave breads and other starches, keep whole grain snacks and desserts out of your home or freeze or stow them away in single-size portions to prevent temptation and overeating. An appropriate whole grain bread serving is approximately one slice. Dairy products can also be high in fat, so seek low-fat varieties, such as skim milk or low-fat yogurt to prevent saturated fat and excess calories.
Suggestions
Consume a variety of healthy snacks on a regular basis to reap optimal nutrition benefits. Choose fruits and vegetables most often, as they are the most nutrient-dense, calorie-poor foods. Keep healthy snacks in stock in convenient places within your home and workplace to increase likelihood that you'll reach for them rather than less healthy snack foods. View snacking as a way to benefit your dietary lifestyle, cholesterol levels and overall health. Rather than go into a meal, or a grocery store, with excessive hunger, have a snack beforehand. This can help keep your hunger at bay and prevent overeating as well as overspending. Seek snack foods you enjoy and continually explore new ways to prepare and incorporate them into your life for best emotional and physical benefits.
