Some Snack Foods that will Lower your Bad Cholesterol

 


 

The good news — or the bad news, depending on what you’re snacking on — is that “bad” low-density lipoprotein (LDL) cholesterol is sensitive to diet, though less sensitive than triglycerides and good high-density lipoprotein (HDL) cholesterol.

Sunflower seeds, pistachios, pumpkin seeds, sesame seeds, pine nuts, flaxseeds, and almonds are particularly high in plant sterols, which can help reduce LDL.

Research shows that eating two apples a day can slow down the oxidation of LDL cholesterol and help prevent plaque buildup.

An important source of water-soluble fiber, oats have long been recognized as a potential cholesterol-lowering dietary component. The soluble fiber in oat bran binds with bile acids in the intestine to block the absorption of cholesterol by the body.

Studies show that the phytochemicals called liminoids in pink and red grapefruit make them powerful LDL busters. Also, all types of beans are great for lowering your LDL, but I don’t know to many people eat them for snacks.

Here is the acceptable levels of Good (HDL) and bad Cholesterol(LDL):

Total cholesterol levels: 

  • less than 200 mg/dL (5.17 mmol/L) is considered desirable
  • 200 mg/dL – 239 mg/dL (5.17 mmol/L – 6.18 mmol/L) – borderline-high
  • 240 mg/dL and above (6.21 mmol/L and higher) is considered high.

 

LDL-“bad” cholesterol levels: 

  • less than 100 mg/dL (less than 2.6 mmol/L) is considered optimal
  • 100 mg/dL – 129 mg/dL (2.6 mmol/L – 3.35 mmol/L) – near optimal or above optimal
  • 130 mg/dL – 159 mg/dL (3.35 mmol/L – 4.10 mmol/L) – borderline high
  • 160 mg/dL – 189 mg/dL (4.12 mmol/L – 4.88 mmol/L) – high
  • 190 and above (4.90 mmol/L and greater) is considered very high.

 

HDL-“good” cholesterol levels: 

  • 60 mg/dL (1.56 mmol/L) or higher is considered desirable (it reduces the risk of heart disease, even if total or LDL cholesterol is high)
  • 40 mg/dL – 60 mg/dL (1.04 mmol/L – 1.56 mmol/L) – acceptable
  • below 40 mg/dL (1.04 mmol/L) is considered low (it increases the risk for coronary artery disease in people who also have high total cholesterol levels).
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