For individuals aiming at reducing body cholesterol, they need to understand the nature of the foods they consume. There are several risk factors of high cholesterol. LDL cholesterol (low-density lipoprotein), also known as bad cholesterol, has adverse effects on arteries. Conversely, HDL cholesterol (high-density lipoprotein), or good cholesterol, helps to absorb excess fat and carries it back to the liver for elimination.

Numerous studies concentrate on the topic of lowering cholesterol levels in the body. However, it is crucial to note that food, and snacks, can either help or hinder the body with metabolism, blood sugar maintenance, and overall blood cholesterol levels. This article aims at highlighting snacks that can help reduce cholesterol:

1. Mixed nuts
Nuts are a perfect snack for reducing unwanted cholesterol in the body. Studies indicate that mixed nuts not only reduce the level of cholesterol but prevents LDL from oxidizing. The Food and Drug Administration (FDA) offered a qualified claim that some nuts can reduce heart attack risk. However, it is crucial to note that nuts contain a high level of calories, and instead, individuals should stick to ¼ cup of nuts daily.

2. Avocado toast
Studies indicate that eating avocado daily reduces the level of bad cholesterol, particularly in obese or overweight people. Moreover, it helps in reducing the rate of heart attacks. Avocados are rich in nutrients and monounsaturated fatty acids (MUFAs). MUFAs help in maintaining the level of blood cholesterol at low levels. This makes avocado a healthy-eating fruit. Moreover, it helps to maintain the level of blood sugar. American Heart Association (AHA) indicates that avocado helps in reducing the risk of a heart attack.

3. Oatmeal
A bowl of oatmeal is enough to reduce the level of bad cholesterol in the blood. Oatmeal contains high levels of fiber that help to soak up “bad cholesterol.” Soluble fibers are crucial since they prevent the absorption of fatty cholesterol in the blood. A bowl of oatmeal a day is helpful since it contains up to 4 grams of fibers. American Heart Association recommends one bowl of oatmeal accompanied with bananas or berries.

4. Fatty fish
Fatty fish contains high omega 3 fatty acids, which reduces fat in the blood known as triglycerides. Moreover, it helps in reducing blood pressure and blood clots. The American Heart Association recommends fatty fish like tuna since it reduces the rate of a heart attack.

5. Popcorn
Popcorn plays a significant role in reducing calories, particularly when salt and butter are not used. Experts recommend that individuals use olive oil when preparing popcorn since it helps lower LDL cholesterol and increases HDL cholesterol. According to the American Heart Association, popcorns have high fiber levels that help reduce bad cholesterol. Research indicates that popcorns have more fiber than whole-wheat bread, and they also contain low calories and can be of significant help to the body when eaten in moderation.