15 of the Best Cholesterol-Lowering Snacks
High cholesterol levels are a major risk factor for heart disease, which is one of the leading causes of death worldwide (1Trusted Source).
Fiber and heart-healthy fats from foods like vegetables, fruits, nuts, seeds, legumes, whole grains, and fish may help your levels stay within a healthy range. In particular, adequate fiber intake may reduce your cholesterol levels by up to 10% (2Trusted Source).
If you have high cholesterol, the American Heart Association (AHA) recommends limiting your intake of saturated fats from foods like meat and dairy to no more than 5–6% of your daily calories — or 11–13 grams for someone who eats 2,000 calories per day (3).
As many snack foods are highly processed, you may want to know a few snack options that pack fiber and healthy fat.
Here are 15 nutrient-dense snacks that may help lower your cholesterol.
1–9. Best homemade
If you’re looking to bolster your grocery list with some cholesterol-friendly foods, these tasty homemade snack suggestions may help you find inspiration.
Each snack features fiber and heart-healthy unsaturated fats from whole foods like fruits, vegetables, and whole grains. Plus, they’re low in saturated fat and dietary cholesterol.
1. Avocado on whole grain toast
Avocado is a rich source of unsaturated fat, which has been shown to help lower LDL (bad) cholesterol. What’s more, each half of this fruit contains approximately 5 grams of fiber. Pair it with whole grain toast for even more fiber (4Trusted Source, 5Trusted Source).
To make avocado toast, simply toast a slice of your favorite whole grain bread and top it with thinly sliced avocado. For extra flavor, try it with a squeeze of lemon juice and sprinkle of fresh herbs.
This snack contains approximately (5Trusted Source, 6Trusted Source):
Total fat: 11 grams
Saturated fat: 1 gram
Cholesterol: 0 mg
Fiber: 5–7 grams
2. Tuna nori wraps
Tuna is a source of omega-3 fatty acids, a type of unsaturated fat that demonstrates cholesterol-lowering effects (7Trusted Source, 8Trusted Source).
You can whip up a quick tuna salad with a can of tuna and any of your favorite heart-healthy mix-ins like olive oil, onion, or celery. Then, use nori sheets — a type of thin, edible seaweed — or lettuce leaves to make snack-sized tuna sandwich wraps.
This dish contains roughly (9Trusted Source, 10Trusted Source, 11Trusted Source):
Total fat: 3–4 grams
Saturated fat: 0.5 grams
Cholesterol: 30 mg
Fiber: 2–3 grams
3. Curried salmon salad celery boats
Salmon is another great whole food source of omega-3 fats. Much like tuna, it can be used to make a delicious, nutrient-dense snack.
To make the salad, mix a can of salmon with olive oil-based mayonnaise, curry powder, chopped grapes, cashews, and a drizzle of honey. Next, spoon the salmon salad into a few celery sticks to create a simple, flavorful snack or light lunch.
Curried salmon salad celery boats provide (10Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source):
Total fat: 5–7 grams
Saturated fat: 1 gram
Cholesterol: 54 mg
Fiber: 2–3 grams
4. Oatmeal energy bites
Energy bites are a popular choice for on-the-go snacking because they’re easy to pack and full of protein.
You can make your own using rolled oats, nut butter, ground flax seeds, chia seeds, dark chocolate, dried fruit, and honey.
Mix your selected ingredients in a bowl until you reach a thick, moldable consistency, then use a spoon to scoop tablespoon-sized portions and roll them into balls with your hands. Refrigerate them until you’re heading out the door.
Two energy bites contain approximately (15Trusted Source, 16Trusted Source, 17Trusted Source):
Total fat: 2–5 grams
Saturated fat: 1–2 grams
Cholesterol: 0 mg
Fiber: 2–4 grams
5. Guacamole with sliced veggies
Guacamole is another simple, flavorful way to enjoy avocado’s potential cholesterol-lowering benefits.
Make a basic guacamole by mixing half of a ripe avocado with fresh lime juice, chopped onion, diced tomato, and minced garlic.
Serve with your favorite sliced veggies for dipping. Carrots, mini bell peppers, and asparagus are all great options.
This dish offers roughly (5Trusted Source, 18Trusted Source):
Total fat: 11 grams
Saturated fat: 1–2 grams
Cholesterol: 0 mg
Fiber: 6–7 grams
6. Roasted chickpeas
Chickpeas, also called garbanzo beans, are versatile, tasty legumes that are loaded with fiber and plant protein. When roasted, they become crunchy and perfect for heart-healthy snacking.
Simply spread cooked chickpeas evenly on a parchment paper-lined baking sheet before tossing them with a dash of olive oil and sprinkle of salt. Roast them at 400° F (205°C) for about 30 minutes, or until crispy.
For added flavor, season them with dried spices, such as curry powder, paprika, lemon zest, or black pepper.
Just 1/2 cup (92 grams) of roasted chickpeas provides (19Trusted Source):
Total fat: 8 grams
Saturated fat: 1 gram
Cholesterol: 0 mg
Fiber: 6 grams
7. Edamame
Edamame beans are immature soybeans that make for a convenient, heart-healthy snack requiring very little preparation.
Simply steam frozen edamame until they’re cooked through, then sprinkle them with coarse salt — just be careful not to overdo it on the salt if you’re watching your sodium intake. You can eat them right away or take them on the go.
Just 1 cup (160 grams) of cooked edamame offers (20Trusted Source):
Total fat: 12 grams
Saturated fat: 2 grams
Cholesterol: 0 mg
Fiber: 8 grams
8. Trail mix
Trail mix is a great way to incorporate healthy fats and fiber into your diet. Plus, it’s fully customizable.
Mix walnuts, pumpkin seeds, pecans, and almonds with dark chocolate or dried fruit to make a delicious, filling snack mix.
If you don’t want to make your own, look for premade trail mix that doesn’t pack too much added sugar, as excess sugar intake may raise your triglyceride levels (21Trusted Source).
The AHA recommends limiting daily added sugar intake to no more than 25 and 36 grams for women and men, respectively (22).
Just 1 ounce (28 grams) of trail mix provides (23Trusted Source):
Total fat: 13 grams
Saturated fat: 1.5 grams
Cholesterol: 0 mg
Fiber: 3 grams
9. Apple slices with nut or seed butter
Apple slices with nut butter are a classic pairing, and it’s easy to see why.
Apples provide fiber and a variety of important nutrients, such as vitamin C and potassium. Nut and seed butters like almond, peanut, or sunflower butter provide additional fiber, a little protein, and lots of heart-healthy fats.
One medium apple (200 grams) with 1 tablespoon (16 grams) of peanut butter provides (24Trusted Source, 25Trusted Source):
Total fat: 8 grams
Saturated fat: 2 grams
Cholesterol: 0 mg
Fiber: 7 grams
10–15. Best packaged
It can be easier to stick to a heart-healthy diet when you prepare most of your meals and snacks at home, but sometimes packaged snacks are a perfectly viable option.
Here are a few packaged snacks that are convenient, flavorful, and cholesterol-friendly.
10. Beanitos Black Bean Chips
Beanitos Black Bean Chips
This line of bean-based tortilla chips is a great option for anyone looking to satisfy a craving for chips without sacrificing their heart health.
Beanitos come in several flavors, all of which feature simple ingredients and considerably less total fat, as well as and more fiber and protein, than traditional chips.
A 1-ounce (28-gram) serving of Beanitos’ sea salt variety provides:
Total fat 7 grams
Saturated fat 0.5 grams
Cholesterol 0 mg
Fiber 4 grams
11. The Good Bean Crispy Fava Peas
The Good Bean produces a line of snacks made from crispy fava beans and green peas.
They’re made with simple ingredients and come in three flavors — sea salt, balsamic herb, and habanero citrus.
This product, which is high in both protein and cholesterol-lowering fiber, makes a good stand-alone snack or salad topper, as well as an add-in for homemade trail mix.
A 1-ounce (28-gram) serving of the sea salt flavor provides:
Total fat 5 grams
Saturated fat 0 grams
Cholesterol 0 mg
Fiber 3 grams
12. Trader Joe’s Crispy Crunchy Okra
Trader Joe’s okra chips are one of the most unique offerings in the company’s robust line of snack foods.
Made only from okra, rice bran oil, and salt, these chips are delicious on their own or as a salad topper. They’re loaded with fiber and contain a modest amount of saturated fat, two features that make them a cholesterol-friendly choice.
Each 40-gram bag provides:
Total fat 14 grams
Saturated fat 3 grams
Cholesterol 0 mg
Fiber 11 grams
13. Black Jewell Simply Sea Salt Popcorn
Popcorn can be a healthy whole grain snack, as it contains a variety of nutrients, including fiber, B vitamins, iron, potassium, and magnesium.
Yet, it’s often prepared with ingredients that aren’t cholesterol-friendly, such as butter and sugar. Rather, you should opt for varieties that don’t pack too much saturated fat, sugar, or salt.
Black Jewell Simply Sea Salt Popcorn is made with only popcorn, sunflower oil, and sea salt.
A 1-ounce (28-gram) serving provides:
Total fat 9 grams
Saturated fat 1 gram
Cholesterol 0 mg
Fiber 2 grams
14. Hope Hummus
Hummus is a popular cholesterol-friendly dip made from chickpeas and tahini. Pair it with veggie sticks or whole grain crackers for a filling, fiber-rich plant-based snack.
You can easily make hummus yourself or buy any number of premade options.
Hope Hummus comes in a variety of flavors and is made with simple, heart-healthy ingredients like olive oil and dried spices.
Just 2 tablespoons (28 grams) of the company’s original flavor provides:
Total fat 4 grams
Saturated fat 0.5 grams
cholesterol 0 mg
Fiber 1 gram
15. Flackers Flax Crackers
Flax seeds are an excellent source of fiber and plant-based omega-3 fats, both of which support healthy cholesterol levels.
Flackers are nutrient-dense crackers made from organic flax seeds, quinoa, apple cider vinegar, and salt. They’re delicious on their own but even tastier when paired with hummus, black bean dip, or guacamole.
One 30-gram serving of 10 crackers provides:
Total fat 10 grams
Saturated fat 1 gram
Cholesterol 0 mg
Fiber 7 grams
The bottom line
A number of snacks may help you keep your cholesterol levels in check.
When looking for cholesterol-friendly options, choose those that boast plenty of fiber and heart-healthy unsaturated fats from whole foods like nuts, seeds, vegetables, and fruits.
Several unprocessed packaged snacks make good choices as well.
Source: https://www.healthline.com/nutrition/low-cholesterol-snacks
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