Snacks That Help Reduce Cholesterol & Triglycerides


Cholesterols and Triglycerides are both forms of fats.

Both can naturally be found in the body as well as in foods. In fact, a certain level of both cholesterols and triglycerides are needed for a healthy body. Since all forms of fats can not dissolve on their own, they must be transported to and from the cells by two lipoproteins, LDL (“lousy” cholesterol) and HDL (“helpful” cholesterol).

When too much fat is consumed, the body has incredible difficulties dissolving the fat and therefore works harder than necessary. Numerous results can occur due to the stress such as, heart attack and stroke.

The only way to maintain a healthy level of cholesterol and triglycerides is to exercise and eat a healthy diet. Snacking, is encouraged to avert binging during meals and prevent being hungry before meals which can lead to making unhealthy food choices.

A few snacks have even been proven to lower cholesterol and triglycerides.


Researcher, Sheila G. West, PHD presented at the 2004 American Heart Association's 5th Annual Conference on Arteriosclerosis, Thrombosis, and Vascular Biology Conference. Her findings concluded walnuts contain an omega-3 acid–alpha-linolenic acid–which lowers the LDL and increases the HDL.

Ideally, nuts and seeds should be eaten as substitutes to foods with high saturated fats like meat due to its high calories.


All kinds of food containing oats such as oatmeal, oat bran, rolled oats and whole oat flour, are all rich in soluble fibers which lowers LDL but does not lower HDL.

Eat 5 to 10 g of soluble fibers a day to lower the LDL by up to 23 percent. One bowl of oatmeal contains 3 g but other foods like oatmeal cookies, whole wheat bread with oats and oat bran muffins all are great snacks made of oats–just be careful of the sugar content.

Healthy Fats

Mono and poly-unsaturated fats found in olive oil and avocados are the best kinds of fats. Avocados are delicious fruits good enough to be eaten alone, on a sandwich or tossed in salads. A healthy alternative to guacamole is replacing sour cream with yogurt and adds a wonderful condiment.

Sweet Alternatives

Sweets will spike the triglyceride level in the body instantly. Even certain concentrated juices and fruits contain surprising amounts of sugar.

However, if a sweet craving hits, it is important to satisfy it but with desserts low in sugar. Ideally, baking your own baked goods and watching exactly how much sugar is used is preferred. But there are many dessert options in grocery stores and restaurants like:

Fat free pudding Sugar free Jell-O Angel food cake with fresh berries


Many snacks help decrease the level of cholesterols and triglycerides but keep in mind to avoid sweets, alcohol, refined carbohydrates and trans fat.

Eating correctly is only half of the battle. A daily regime of exercise must also be incorporated to maintain a healthy life.

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