Having high cholesterol levels is one of the key risk factors for heart disease, the leading cause of death worldwide.
When levels of LDL (bad) cholesterol get too high, it can lead to plaque build-up in the arteries, which increases heart disease risk as well as the risk of heart attack and stroke.
The good news? Simple changes, such as incorporating snacks rich in fiber and other nutrients into your diet, can help lower your cholesterol and improve overall heart health.
Here are 10 smart snack ideas to help naturally lower cholesterol.
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Oats are rich in beta-glucan, a type of soluble fiber that helps lower LDL cholesterol by reducing its absorption in the gut.
Research shows that eating oats regularly can significantly lower both total and LDL cholesterol, making overnight oats a heart-healthy snack.
Overnight oats are easy to prepare ahead of time, so you always have a nutrient-rich snack to enjoy when hunger hits. Another plus is that you can add other cholesterol-lowering foods, like chia seeds and ground flax, to your overnight oats for even more benefits.
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Nuts and seeds, like almonds, pumpkin seeds, and walnuts, are packed with cholesterol-lowering compounds like soluble fiber and polyunsaturated fatty acids (PUFAs).
Soluble fiber reduces cholesterol absorption and increases its excretion, while PUFAs decrease cholesterol synthesis.
Nuts and seeds also provide other heart health-promoting nutrients, like magnesium, which is essential for blood pressure regulation. For a quick, yet satisfying homemade snack, combine nuts, seeds, and unsweetened dried fruit.
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Chickpeas are an excellent source of cholesterol-lowering fiber, packing 12.5 grams, or 44.6% of the Daily Value (DV), or fiber per cup.
In addition to their high fiber content, chickpeas provide phytonutrients like isoflavones and saponins. Isoflavones act as antioxidants that may help prevent plaque build-up in your arteries, while saponins bind to cholesterol and reduce its absorption in the gut.
Roasted chickpeas can be purchased ready-to-eat or can easily be made at home for a cholesterol-friendly snack.
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Hummus is made with chickpeas, tahini, and olive oil, all of which provide cholesterol-lowering nutrients.
Chickpeas and tahini provide fiber, while olive oil provides monounsaturated fats and polyphenol antioxidants, which help lower LDL cholesterol and promote overall heart health.
Pair store-bought or homemade hummus with fiber-rich veggie sticks for a convenient and delicious snack.
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Edamame are immature soybeans that are packed with plant protein and fiber, two nutrients shown to support healthy cholesterol.
Soy protein may help lower LDL cholesterol by reducing its production in the liver, while fiber helps block cholesterol absorption in the gut.
Edamame also provides minerals like magnesium and potassium, which support healthy blood pressure. Enjoy edamame steamed with a pinch of sea salt or roasted for a crunchier snack.
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Avocados are rich in monounsaturated fats, which can help lower LDL cholesterol while raising levels of protective HDL cholesterol. Some research also suggests that eating avocados may reduce a harmful type of cholesterol linked to plaque buildup in the arteries called oxidized LDL.
Avocados can be made into heart-healthy snacks, like guacamole, which can be paired with fiber-rich veggie slices or whole-grain crackers.
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Apple slices are a good source of fiber, with a large apple packing 5.35 grams or 19% of the DV. Apples are high in a type of soluble fiber called pectin, which binds to cholesterol and prevents it from being absorbed in the gut.
For a simple, yet tasty snack, layer apple slices with creamy almond butter and a sprinkle of chia seeds. The fiber, healthy fats, and plant protein in this combination work together to support healthy cholesterol levels while keeping you full.
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Just one ounce of chia seeds packs 9.8 grams fiber, which covers 35% of the DV, making them a smart choice for lowering cholesterol.
Studies show that eating chia seeds can help lower total and LDL cholesterol levels in people with high blood lipid levels. They’ve also been shown to help increase heart-protective HDL cholesterol.
Combine chia seeds with milk or a plant-based milk alternative and let it sit in your refrigerator to thicken to a pudding-like consistency. To round out your snack, top your chia pudding with berries, seeds, and other heart-healthy ingredients.
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Canned tuna and salmon are rich in the omega-3 fats DHA and EPA, which support heart health by reducing inflammation and lowering cholesterol. Research shows that eating omega-3-rich fish regularly can reduce total and LDL cholesterol as well as triglycerides, another blood fat linked to higher heart disease risk.
You can make a healthier tuna or salmon salad by swapping mayo for Greek yogurt or mashed avocado and pairing your salad with whole-grain crackers or veggie sticks.
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Cottage cheese is an excellent source of protein and heart health-supporting nutrients like calcium.
Eating low-fat dairy foods like cottage cheese may benefit heart health. Research shows that people who consume them regularly tend to have lower blood pressure and reduced rates of heart disease compared to those who don’t.
Top your cottage cheese with a cup or two of mixed berries, which are effective in lowering LDL cholesterol levels.
Regularly enjoying foods like berries, chia seeds, low-fat dairy, beans, avocados, and nuts as snacks may help lower your cholesterol.
These foods are rich in nutrients like fiber and healthy fats, which work to reduce LDL and other blood lipids, lowering your risk of heart disease.
Along with a balanced diet, regular exercise and maintaining a healthy weight are key for keeping cholesterol within a healthy range.
