The holiday binging is pretty much past us. Whew! But now comes the recovery process. Besides adding pounds, typical holiday treats do a good job of doing lots of internal damage. They increase “bad” cholesterol, lower “good” cholesterol, and mess like crazy with triglycerides. But there are some things we can do to correct the mess we created.


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. In a non-science-loaded nutshell, this means that fortunately, the same foods that can help lower LDL can also improve HDL and triglycerides.

So in other words, when it comes to recovery, instead of snacking on chips and doughnuts, consider healthier options that are efficient LDL busters.


We’ve talked about this issue before (almost every January, actually). And the bottom line to consistent healthy eating is being prepared to do so. With that said, then, let’s look at creating an arsenal of healthy snacking ammunition. For instance:

Nuts and seeds. Sunflower seeds, pistachios, pumpkin seeds, sesame seeds, pine nuts, flaxseeds, and almonds are particularly high in plant sterols, which can help reduce LDL. But it’s easy to overdo it on nuts and seeds (and they are calorie dense), so it’s best to limit your total intake to about one ounce, or ¼ cup, a day if you are also trying to lose weight.


Apples. Research shows that eating two apples a day can slow down the oxidation of LDL cholesterol and help prevent plaque buildup. The protective antioxidants are in the apples’ skin, so don’t peel them.

Oat bran. An important source of water-soluble fiber, oats are recognized as a powerful cholesterol-lowering dietary component. Its soluble fiber binds with intestinal bile acids to block the absorption of cholesterol. According to abundant research, antioxidant compounds found in oat bran also prevent white blood cells from sticking to artery walls, thus preventing plaque formation. So why not have a bowl of unsweetened oatmeal and raisins as a midmorning or mid-afternoon snack? Not only is it filling, it’s good for your heart.


Grapefruit. Studies show that the phytochemicals called liminoids in pink and red grapefruit, make them powerful LDL busters. But this snack is not for everyone. Because grapefruit can interfere with the breakdown of certain medications, including statins and calcium channel blockers, don’t eat a lot of grapefruit or drink the juice as a snack if you’re on these medications.

Finally, I’ll close with one of my very favorite recipes that I rely on as part of my healthy snacking arsenal. This muffin is powerful ammunition!