10 Cholesterol-Friendly Snacks to Enjoy
Snacking is a great way to add nutritious foods to your diet without reaching for empty calories, harmful fats, or excessive sugar. If you're focusing on reducing your cholesterol, it's crucial to be mindful of the ingredients in your snacks, particularly unhealthy fats like saturated and trans fats. These types of fats can raise low-density lipoprotein (LDL), a cholesterol linked to heart disease and heart attacks.
"Understanding the impact of saturated and trans fats on cholesterol levels is essential," says Marisa Moore, RDN, a registered dietitian nutritionist in Atlanta, GA. She also runs Marisa Moore Nutrition.
When selecting your between-meal snacks, there are many heart-healthy choices available: "Plant-based snacks are excellent since they are naturally free from cholesterol," Moore explains.
"Cholesterol is only found in animal products," notes Stacey Krawczyk, MS, RD, a registered dietitian with the Grain Foods Foundation and president of FoodWell Strategies.
However, nutritional needs vary for everyone, as highlighted by Jenna Amos, RD, nutrition manager at Freshly. "Nutrition is personalized, and dietary changes affect individuals differently!"
Feeling uncertain about which snacks to choose at the store? You're not alone. A few tips can make it easier: "Look for snacks lower in sodium, sugar, and saturated fat," advises Krawczyk. Since food labels can be deceptive, be cautious not to assume any health claim on the packaging means the product is automatically healthy.
"A 'cholesterol-free' label doesn’t always equate to a healthy snack," warns Holly Klamer, MS, RDN, nutrition consultant and founder of My Crohn's and Colitis Team. "For example, chips may be cholesterol-free but high in fats and lacking essential nutrients."
Many cholesterol-friendly snacks are simple to prepare at home, and some can be conveniently found pre-made in stores.
Below are 10 low-cholesterol snacks that are worth considering.
Raspberries: A Heart-Healthy Snack Option
Savor the vibrant magenta berries in the summer when they’re fresh off the vine, or enjoy them frozen during the off-season when they’re harder to find in stores.
As Jenna Amos notes, "Just half a cup of raspberries delivers 4 grams of fiber along with a boost of immune-boosting vitamin C." Whether you prefer popping them straight into your mouth or looking for more inventive snack ideas, Amos suggests, "Try adding them to smoothies, layering on top of yogurt, or spreading them onto toast with peanut butter for a fun twist on PB&J."
Pears: A Naturally Sweet Treat
Crisp and refreshing, pears make a perfect fruit snack. Their portability makes them ideal—bite right into one like an apple, or slice it for a convenient treat.
"Pears are a great source of fiber, which not only keeps you feeling full but also offers a naturally sweet snack," says Moore.
Amos adds, "Make sure to leave the skin on to maximize the fiber benefits."
Apple Slices with Nut Butter: A Simple, Satisfying Snack
Apples are a quick, fun snack to grab on the go. But you can elevate this classic fruit by pairing it with a nut butter like almond, cashew, hazelnut, peanut, or walnut butter. This combo provides "fiber from the apples along with heart-healthy fats and protein from the nut butter, making for a satisfying, heart-friendly snack," says Klamer.
"The dietary fiber in fruits, when included in a balanced diet, helps lower blood cholesterol and may reduce the risk of heart disease," adds Patricia Bannan, MS, RDN, a registered dietitian nutritionist and nutrition consultant.
Avocados: A Creamy, Nutrient-Rich Snack
A typical serving of avocado is half of a fruit, which can be enjoyed sliced, mashed into a guacamole dip, or spread over whole wheat toast or crackers for a satisfying snack. "Avocados are one of the few fruits that contain monounsaturated fat, which helps reduce LDL (bad) cholesterol, potentially lowering the risk of heart disease and stroke," says Bannan.
Vegetables with Seed Butter: A Nutritious Combo
Incorporating more vegetables into your diet is always a healthy choice. As Sara Haas, RDN, notes, "Vegetables are packed with nutrients, including plant sterols that can play a role in reducing LDL cholesterol." She recommends pairing veggies with tahini dip: "Try half a cup of sliced cucumber, half a cup of cherry tomatoes, one ounce of whole-grain pita chips, and a tablespoon of tahini. Drizzle tahini over the veggies and pita chips, or use it as a dip." Bonus: Tahini, made from sesame seeds, may also help lower blood cholesterol levels," Haas adds.
Greek Yogurt: A Creamy Delight
Greek yogurt offers a versatile snack option, ensuring you never get bored. While dairy contains some cholesterol, Klamer points out that "a snack-size serving of Greek yogurt, around five to eight ounces, can be a healthy, low-cholesterol choice." For variety, she suggests, "Opt for plain Greek yogurt for the lowest sugar content and add a teaspoon of honey, jam, or dried fruit for a touch of natural sweetness."
Beans: A Protein-Packed Snack
Beans might not be the first snack that comes to mind, but they’re a great option when turned into a dip or spread on a tortilla or wrap. Packed with protein and fiber, beans can keep you satisfied until your next meal. Haas suggests creating a simple snack taco: "Take two tablespoons of refried black beans, warm them in a corn tortilla, and top with fresh cilantro and salsa or pico de gallo," she says. "You’ll get a hearty fiber boost from every ingredient, which is fantastic since fiber, especially soluble fiber, is crucial for lowering blood cholesterol."
Another great bean-based snack idea is a bean dip. Use black, kidney, or white beans and pair with sliced veggies for dipping. "Carrots are a crunchy snack packed with fiber and vitamin A," says Amos. "Pair them with two tablespoons of bean dip, like hummus or black bean dip, for a more filling and satisfying snack."
Hummus: A Savory Snack Favorite
Hummus, made from chickpeas blended with tahini (sesame paste), raw garlic, lemon, and spices, is a fantastic snack that adds fiber and protein to your diet. It’s perfect for dipping whole-grain crackers or fresh vegetables like cucumbers, carrots, celery, or even zucchini. "Snacking on hummus is an easy way to incorporate beans into your diet," says Klamer. "Beans are naturally cholesterol-free and rich in soluble fiber, which is beneficial for lowering blood cholesterol."
Popcorn: A Light and Crunchy Snack
Making your own popcorn at home is a healthy snack option that you can customize with savory or sweet toppings. Each time you pop a new batch, try experimenting with different seasonings to keep things exciting. "Air-popped popcorn is a whole grain, so it’s packed with fiber," says Amos. Just be mindful of what you add on top. Skip toppings like melted butter or cheese, as they can undermine the health benefits and turn your popcorn into a cholesterol-boosting snack.
Nuts: A Nutrient-Dense Snack
Nuts like almonds, cashews, peanuts, pistachios, and walnuts are fantastic snacks that will keep you feeling full between meals. They provide a great mix of protein, fiber, and healthy fats. "A small handful of nuts is an easy, on-the-go snack," says Klamer.
Take almonds, for example: "Almonds not only support healthy cholesterol levels, but they also pack six grams of plant-based protein to keep you energized and four grams of fiber to keep hunger at bay," Moore explains. "Research shows that almonds may help manage cholesterol levels and lower the risk of heart disease."
Consider pistachios as a snack: "A one-ounce serving of pistachios gives you about three grams of fiber," says Amos. While nuts are a nutritious treat, it's important not to overeat. "Since nuts are calorie-dense, be mindful of your portion sizes," Amos advises.
Learn More About Cholesterol:
- HDL & LDL: What You Need to Know About Good and Bad Cholesterol
- 5 Types of Foods Dietitians Say Will Help Lower Your Cholesterol
- 4 Cholesterol Myths It's Officially Time to Stop Believing, According to Dietitians
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