12 Healthiest Snacks for Lowering Cholesterol

Lowering cholesterol doesn’t have to mean giving up tasty snacks. Many foods can help support heart health while still keeping you full and satisfied.

1. Oatmeal Cups or Overnight Oats

Oats are one of the best foods for lowering cholesterol because they contain soluble fiber, which helps remove low-density lipoprotein (LDL), the “bad” cholesterol, from your bloodstream.

A small bowl of oatmeal or a pre-made cup of overnight oats makes an easy, filling snack. Add berries or a drizzle of honey for extra flavor.

2. Fresh Fruit

Fruits like apples, oranges, pears, and berries are good sources of fiber and antioxidants. Fiber helps slow digestion and can keep cholesterol levels from rising.

Berries contain antioxidants and other plant compounds that support heart health. You can eat fruit on its own, mix it into yogurt, or pair it with a handful of nuts.

3. Vegetables With Hummus

Non-starchy vegetables such as carrots, cucumbers, bell peppers, and cherry tomatoes are low in calories and high in vitamins. Pair them with hummus for a snack that contains healthy fats and plant protein.

Hummus is made from chickpeas, which are high in soluble fiber. This combination keeps you full without raising your cholesterol.

4. Nuts and Seeds

Almonds, walnuts, pistachios, and sunflower seeds are full of healthy fats that can help lower LDL cholesterol. Nuts also contain fiber and plant compounds that support heart health.

Nuts are calorie-dense, so be sure to keep your portions small. Avoid extra sodium by eating unsalted varieties.

5. Greek Yogurt With Berries

Greek yogurt is full of protein and contains less lactose (milk sugar) than regular yogurt. Choose a plain, low-fat version to keep it heart-friendly. Adding berries provides more fiber and antioxidants, which support healthy cholesterol levels. This is a great snack for staying full between meals.

6. Avocado on Whole-Grain Toast

Avocados contain monounsaturated fats, which help raise high-density lipoprotein (HDL), the “good” cholesterol, and lower LDL. Spread mashed avocado on a slice of whole-grain toast for extra fiber. A little salt, pepper, or lemon juice makes it even better. This snack is creamy, filling, and great for heart health.

7. Hard-Boiled Eggs

Eggs used to have a bad reputation for cholesterol, but research now shows that for most people, eggs don’t raise blood cholesterol the way once thought. Hard-boiled eggs are a great snack because they’re high in protein and healthy fats. Pair one with fruit or veggies for a balanced snack.

9. Cottage Cheese with Pineapple or Peaches

Low-fat cottage cheese provides protein and calcium without adding much saturated fat. Eating too much saturated fat can raise your LDL cholesterol over time.

Adding pineapple, peaches, or other fruit provides sweetness and fiber. This combination is easy to pack for work or school and keeps you full.

10. Edamame

Edamame are high in plant protein and fiber, which help support healthy cholesterol levels. You can buy them frozen and heat them in just a few minutes. Sprinkle a little salt or chili powder for flavor. They’re fun to eat and full of nutrients.

11. Whole-Grain Crackers With Low-Fat Cheese

Look for crackers made from whole grains to get more fiber. Pairing them with a small amount of low-fat cheese adds protein and calcium. This snack can be heart-healthy if you choose lighter cheeses and keep portions small.

12. Chia Pudding

Chia seeds are full of fiber and omega-3 fatty acids, which help lower cholesterol. Mix chia seeds with low-fat milk or a dairy-free milk and let it sit until it thickens into chia seed pudding. Add fruit or cinnamon for flavor. It’s sweet, healthy, and very filling.