Cholesterol is a waxy, fat-like substance found in the walls of the cells all over the body. The cholesterol required to produce hormones, vitamin D, and other substances that help digest food is made naturally by the body in adequate quantities. Apart from that, dietary sources of cholesterol include animal products like eggs, meat, and dairy, baked goods, and deep-fried or highly processed foods that have additives and preservatives.

Cholesterol is of two types: High-Density Lipoprotein (HDL) or good cholesterol and Low-Density Lipoprotein (LDL) or bad cholesterol. HDL carries cholesterol from all parts of the body to the liver, from where the excess is eliminated from your body. On the other hand, the accumulation of LDL and triglycerides causes a buildup of plaque in the arteries, which increases the risk of heart diseases and stroke. Your diet plays a crucial role in maintaining ideal blood cholesterol levels, and here we’ve listed a few nutritious, guilt-free snacks for you if you have high cholesterol:

• Have a bowl of fresh colorful fruits, especially assorted berries like strawberries, raspberries, blueberries, and blackberries. You can also have apples, grapes, citrus fruits like oranges and grapefruits, and potassium-rich bananas, apricots, and prunes. These are rich in pectin and polyphenols that help lower LDL cholesterol.
• A bowl of fiber-, potassium-, magnesium-, and antioxidant-rich vegetables like tomatoes, eggplants, okra, dark green leafy vegetables like spinach and kale, potatoes, sweet potatoes, butternut squash, cabbage, broccoli, and Brussel sprouts is a guilt-free snack for people with high cholesterol. You can bake or sauté the vegetables in coconut oil, sprinkle some sea salt, garnish with herbs like mint, basil, cilantro, sage, rosemary, oregano, black pepper, or ginger for flavor, and have it with a side of chickpea hummus.
• Plant-based proteins are another guilt-free snack option for people with high cholesterol, so include beans and lentils in your diet. They are also loaded with fiber, antioxidants, minerals, and a host of B vitamins. You can drain and dry canned garbanzo beans, drizzle some olive oil for healthy fats, and roast them in the oven until crisp. Squeeze a little lemon juice, sprinkle some sea salt and red chili flakes, garnish with fresh parsley, and enjoy a crispy snack! Alternately, boil kidney beans with a little water, season with salt, asafetida, fresh curry leaves, and grated coconut, and voila! A wholesome snack is ready.
• A bowl of cooked oatmeal, oat bran, or barley contains beta-glucan, which lowers LDL levels. You can have this guilt-free snack with a sliced banana or some apples and a cup of Greek yogurt for managing high cholesterol. You can also drizzle a spoonful of fresh local honey over it for natural sweetness.
• High in omega-3 fatty acids, fish like salmon, trout, tuna, and sardines can be had fresh or canned (in water) because they help reduce the growth of plaque in your arteries. You can have them baked with a dash of lime and herbs or use them as fillers between wholegrain toasts.
• Add dry-roasted monounsaturated fatty acid-rich nuts like almonds, walnuts, and pecans to your bowl of oats or salad to make it more nutritious. Similarly, you can use natural vegetable oils like olive, avocado, coconut, canola, or safflower oils for sautéing or drizzling over healthy snacks. They are super healthy foods that help increase good cholesterol levels in your body.