16 Best Cholesterol-Lowering Snacks

Medically Reviewed on 9/14/2022
16 Best Cholesterol-Lowering Snacks
A healthy diet can help lower cholesterol levels and minimize the risk of major medical issues.

Lowering your cholesterol is feasible, and it may be easier than you think. However, it does need dietary adjustments. The first step in reducing low-density lipoprotein (LDL; bad) cholesterol is to adopt a balanced diet.

Contrary to popular belief, eating a nutritious diet is not difficult. Including more cholesterol-lowering foods and snacks in your regular diet while avoiding fatty foods is the best approach.

Learn the sixteen best snacks to lower your cholesterol levels below.

16 snacks to lower cholesterol levels

  1. Popcorn:
    • Popcorn is a whole-grain food. It has a lot of fiber, which aids digestion and promotes regular bowel motions. It is one of the nutritionally dense healthy snacks.
    • Three cups contain only 90 calories and 3.5 grams of fiber, which lower cholesterol, and three grams of protein to keep you full.
    • Popcorn is low in calories when made correctly with less oil and butter. To make one of these nutritious snacks, air pop kernels and season with some lemon and spices.
  2. Bran (oat and rice) and oatmeal:
    • Bran, particularly oat bran, reduces LDL cholesterol levels. Try adding bran to hot or cold milk. 
    • Consuming a bowl of oats every day is one of the healthiest and simplest methods to incorporate healthy foods into your diet. 
    • Oats are often regarded as one of the healthiest foods. They are naturally gluten-free and have a high fiber level that aids digestion. They improve intestinal health as well.
  3. Nuts:
    • Nuts are abundant in polyunsaturated and monounsaturated fats, which help boost high-density lipoprotein (HDL or good) cholesterol. 
    • They're also high in fiber and protein, making them an excellent snack option for keeping you full. 
    • Walnuts are rich in omega-3 fats, which lower inflammation and maintain HDL cholesterol levels. However, all nuts, including cashews, almonds, pistachios, and peanuts, are part of a heart-healthy diet.
    • Almonds are an excellent snack or addition to morning cereals such as oatmeal.
    • Nuts are among the healthiest snack alternatives that might help lower cholesterol levels. They are known to be high in protein and healthy fats. 
    • According to research, eating nuts daily helps decrease triglycerides, which cause plaque formation in the arteries. You should regularly consume nuts in moderation.
  4. Flaxseeds:
    • Consuming flaxseeds every day has been demonstrated to considerably lower LDL cholesterol levels in healthy young adults.
    • Flaxseeds can be added to muffins or other bread products. They may be readily included in baked items and hot cereals, such as porridge.
  5. Snacks made of lycopene:
    • Lycopene is a carotenoid pigment that contributes to the red color of fruits and vegetables. It can be found in tomatoes, watermelon, and other lycopene-rich meals. 
    • Snacks made of lycopene can lower cholesterol levels and can benefit heart health in general.
  6. Whole barley:
    • Barley, like oat and rice bran, lowers cholesterol, especially when used as a replacement for wheat goods.
    • In the form of barley noodles, barley flour, or whole pearl barley, barley may readily replace wheat.
  7. Avocados:
    • Avocados are one of the most nutrient-dense foods available and are a wonderful superfood filled with goodness. 
    • Avocados are high in monounsaturated fatty acids (healthy fats) and can help decrease cholesterol. 
    • Try it on toast, with salads, or in sandwiches.
  8. Apple with peanut butter:
    • According to research, eating two apples each day lowers total and LDL cholesterol levels. This is most likely because of pectin, a type of fiber found in apples. According to the study, the polyphenols (antioxidants) in apples may also have a role. 
    • Combine with peanut butter for heart-healthy fat and protein to keep you satisfied until your next meal.
  9. Homemade chips and Guac:
    • Avocados contain a lot of monounsaturated fat. Swapping saturated fat-rich meals, such as cheese, for polyunsaturated and monounsaturated fat-rich foods, such as avocados, helps reduce LDL cholesterol levels and enhance heart health. 
    • Instead of refined chips, toast a whole-wheat tortilla or pita for a fiber-rich snack to dip in your homemade guacamole. 
    • Simply mash one avocado, add sliced tomatoes and red onion, and season with salt and pepper to suit.
  10. Berries:
    • Berries have more fiber than most fruits. They also include a high concentration of polyphenolic chemicals, which may lower oxidative stress, inflammation, endothelial dysfunction, and cholesterol buildup and may improve gut flora. 
    • Studies report that eating one cup of berries daily for six months improved arterial function and systemic arterial stiffness, as well as increased levels of HDL cholesterol, HDL particle density, and ApoA-1 concentrations in adults with metabolic syndrome.
    • Strawberries, blueberries, blackberries, and raspberries are all delicious and heart-healthy snacks. 
    • Berries, which are rich in antioxidants, such as anthocyanins, have been linked to better cardiovascular outcomes, increased HDL cholesterol levels, and lower LDL cholesterol levels. Serve simply or with nuts for extra protein.
  11. Carrots:
    • Carrots are synonymous with carotenoids, notably beta-carotene, a potent antioxidant.
    • Carrots are also a fantastic source of fiber and other nutrients, and they make an excellent snack. 
    • Researchers discovered that eating carrots regularly drastically reduced cholesterol and triglyceride levels while increasing antioxidant levels.
  12. Anchovy pizza:
    • The anchovy pizza's allure stems from the mix of fish and garlic. Fish contains elements including zinc, copper, iron, iodine, and selenium, which function as cofactors to boost the efficiency of cholesterol-lowering fish oils. 
    • Garlic reduces overall cholesterol more effectively than eating fillets or cloves alone. Any mix of fish and garlic will work to lower your cholesterol levels.
  13. Snacks made of plant sterols:
    • Plant sterols and stanols are fatty substances found naturally in plant-based diets that have been demonstrated to help decrease cholesterol. 
    • You may find a variety of plant sterol-enriched snacks in your local supermarket. You should strive to consume three grams of plant stanols and sterols each day. 
    • You might experiment with fat spread, fortified milk, yogurts, yogurt drinks, and cereal bars.
  14. Snacks made up of soy products:
    • Snacks made of soy products have long been touted for their cholesterol-lowering properties. They are also high in nutrients and an excellent source of protein. 
    • Soy snacks may control circulating LDL cholesterol levels, thus lowering the risk of cardiovascular disease
    • It is simple to integrate these snacks into your diet because they are considered versatile.
  15. Dark chocolate:
    • Having a healthy heart and low cholesterol does not exclude you from treating yourself. It's all about moderation and eating a well-balanced diet. Dark chocolate is one option for a treat. 
    • The chocolate must include a high proportion of cocoa; therefore, search for dark chocolate that has at least 70 percent cocoa. 
    • Dark chocolate has been reported in studies to reduce the risk of heart disease. This might be owing to the high quantities of flavanols, a type of antioxidant present in several fruits, vegetables, and tea that helps reduce blood pressure and enhance heart health. However, moderation is crucial here, as is maintaining a healthy, balanced diet.
  16. Beans:
    • Beans are a fantastic snack option as they are high in soluble fiber. 
    • Beans are a tasty snack with lots of fiber, minerals, and vitamins and have only 80 calories per serving. Beans also have anti-inflammatory qualities that help lower blood triglyceride levels.


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16 best cholesterol-lowering snacks available in the market

High cholesterol levels can increase your risk of heart disease, stroke, and hypertension. The good news is that lifestyle changes, medicines, and a healthy diet can all help lower cholesterol levels and minimize the risk of major medical issues.

The sixteen best cholesterol-lowering snack brands include:

  1. Pop Corners Kettle Corn Popped Corn Snack
  2. Simply 7 Sea Salt Quinoa Chips
  3. Bunches Of Crunches Coconut Cacao Granola
  4. Lundberg Organic Sesame Tamari Rice Cake
  5. New York Flatbreads Everything
  6. Bobo’s Coconut Oat Bites
  7. The Good Bean Balsamic Herb Favas + Peas
  8. Wishes And Dishes Strawberry Steel Cut Oat Breakfast Bars
  9. Moon And Spoon and Yum Steel Cut Oats + Quinoa Granola Bars
  10. Holly Grainger Cinnamon Apple Breakfast Barley
  11. The Curious Chickpea Creamy Vegan Barley Risotto Stuffed Zucchini
  12. Cookie + Kate Love Real Food Lebanese Lemon-Parsley Bean Salad
  13. The Couple’s Kitchen Spicy Okra Chips With Mexican Seasoned Salt
  14. The Rawtarian Marinaded Raw Eggplant (Melanzane Crude Marinate)
  15. Ordinary Vegan Orange Rice Pudding with Shaved Dark Chocolate
  16. Apples-And-Beans Date & Pistachio Chocolate Bites
Medically Reviewed on 9/14/2022
Image Source: Getty images

5 Snacks to Help Battle High Cholesterol: https://intermountainhealthcare.org/blogs/topics/live-well/2019/01/5-snacks-to-help-battle-high-cholesterol/

11 Foods That Lower Cholesterol: https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol

8 Cholesterol-Lowering Foods to Try: https://health.clevelandclinic.org/foods-that-lower-cholesterol/

5 Foods That Can Lower Your Cholesterol Naturally: https://www.piedmont.org/living-better/5-foods-that-can-lower-your-cholesterol-naturally