Cholesterol is a waxy fat substance in the body's cells that is essential for many bodily functions, helps produce and regulate hormones, absorbs vitamin D, and aids in digestion. However, sometimes cholesterol levels can rise above normal, leading to the formation of fatty deposits within the walls of blood vessels, ultimately obstructing blood flow in the arteries. Avoiding high cholesterol can be achieved by making lifestyle changes, including reconsidering your diet. Cholesterol levels can naturally increase with age, but certain lifestyle choices can also contribute to this rise. Excessive consumption of harmful LDL cholesterol increases the risk of several life-threatening diseases, including heart disease and stroke, according to "Russia Today." Nonetheless, there are lifestyle changes that can also help lower cholesterol levels. According to the charity Cholesterol Charity, Heart UK, dietary changes can be a key factor. The charity explains, "Eating healthily can make a big difference to your cholesterol levels and heart health."
Although there are many ways you can alter your diet, changing how you snack can help reduce cholesterol levels as part of a comprehensive healthy diet. Here are five simple but healthy snack swaps you can make:
- Replace potato chips with plain unsalted popcorn. Potato chips are known to be high in salt and often fried in oil. A healthy alternative to chips is plain, unsalted popcorn.
- Swap biscuits for two oat cakes or rice cakes. When relaxing in front of the TV, it may be tempting to grab a box of biscuits, but choosing an oat cake or rice cake is a heart-healthy alternative. Oat cakes typically contain about 42 calories per serving and only 2.3 grams of fat.
- Substitute pastries with fruit cake. Pastries can be delicious treats to enjoy with a cup of tea, but they can contain disturbing amounts of fat, sugar, and salt, which can be harmful if consumed regularly. For those craving pastries, Heart UK recommends opting for a plain cake or fruit cake.
- Replace full-fat yogurt with zero-percent Greek yogurt. Yogurt is a healthy addition to a balanced diet, but it is important to understand the contents of the brand you choose. Instead of consuming sweet yogurt, which is often high in sugar, Heart UK recommends selecting fat-free Greek yogurt.
- Swap candy for peach slices and honey. Gummy sweets can provide us with a sugary flavor, especially after a busy workday, but there are healthier ways to enjoy sweetness. For those seeking something sweet to eat, Heart UK suggests peach slices served with a teaspoon of honey and sunflower seeds.
