Cholesterol is an important molecule involved in bodily functions, from vitamin absorption to structuring cell membranes. However, an imbalance between “good” and “bad” kinds of cholesterol may lead to negative health effects.
For this reason, a person may benefit from cutting down on processed sugary or fried foods. These types of food
A wide range of fruits, vegetables, starchy foods, and proteins can act as good substitutes. Dairy and dairy alternatives may also help improve a person’s cholesterol levels.
This article discusses some foods that have a positive impact on cholesterol. It also outlines healthy snacking tips and answers common questions about low cholesterol snacks.
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Scientists define cholesterol as a fatty molecule that
There are two types of cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. People may refer to LDL cholesterol as “bad” cholesterol and HDL cholesterol as “good” cholesterol.
If a person has too much LDL, they may be at risk of developing certain health conditions.
There is evidence that diets high in fruits and vegetables positively impact cardiovascular health. For instance, a 2018 study on 16–17-year-olds found that those who ate more greens and beans were
People may increase their fruit and vegetable intake by eating them as snacks or incorporating them into small, snack-like meals.
People may be able to lower their cholesterol by replacing foods high in saturated fats with fruit and vegetable products high in unsaturated fats, including:
Some types of fiber stop the intestines from absorbing too much cholesterol. Many fruits and vegetables are high in fiber, such as:
According to a 2020 study, replacing certain dietary sugars such as fructose or sucrose with starch
Some nutrient-rich starchy foods include:
It is important to distinguish between how much cholesterol food has and its effect on bodily cholesterol. According to a
The authors of this study suggest that only certain processed meats may increase total and LDL cholesterol levels. The study did not find similar effects in people who ate eggs or unprocessed meats. However, the authors also note the need for further conclusive research into this topic on larger populations.
A better source of low cholesterol protein may come from soy products. Research suggests that soy protein
Heart UK recommends the following soy foods as good sources of low cholesterol proteins:
- edamame or young soybeans
- tofu
- soy mince or meatballs
Learn more about low cholesterol meats and meat alternatives.
Dairy products
Some fermented dairy products may help lower LDL cholesterol levels. These include:
Non-fermented dairy products such as cow’s milk are not likely to lower LDL cholesterol levels. However, some dairy-free alternatives may help.
Heart UK recommends soy milk and soy yogurt as alternatives to dairy-based snacks.
Maintaining a balanced diet is the
- practicing conscious or mindful eating
- keeping a good stock of healthy snacks
- trying new and healthy recipes
Research also suggests that avoiding trans and saturated fats is important for maintaining healthy cholesterol levels.
Below are answers to some of the most common questions about low cholesterol snacks.
Is popcorn low in cholesterol?
Popcorn without added sugar or salt may have low levels of cholesterol. However, popcorn can have high levels of cholesterol if people prepare it with butter or a sugary coating, such as caramel.
Are pretzels low in cholesterol?
This depends on the type of pretzel. Hard and soft pretzels may contain different ingredients, but many contain refined carbohydrates. A healthier option may be pretzels containing whole grains. A person can check the nutrition label on the product to determine its cholesterol content.
What cheese has low cholesterol?
There is limited research into which cheeses are best for maintaining healthy cholesterol levels. However, the United Kingdom’s National Health Service (NHS) recommends people try to eat fewer hard cheeses, such as cheddar.
A person may find it difficult to balance their intake of “good” and “bad” cholesterol. However, a range of snack options may help reduce low-density lipoprotein cholesterol levels.
People should speak with a healthcare professional if they are concerned about their cholesterol intake. A doctor or dietitian can help create meal plans and advise a person about other lifestyle modifications to lower cholesterol levels.