For more science-backed resources on nutrition, visit our dedicated hub. Scientists define cholesterol as a fatty molecule that plays several important bodily roles. There are two types of cholesterol: low-density lipoprotein LDL cholesterol and high-density lipoprotein HDL cholesterol.

There is evidence that diets high in fruits and vegetables positively impact cardiovascular health. For instance, a study on 16—year-olds found that those who ate more greens and beans were less likely to have high LDL and total cholesterol levels.

People may increase their fruit and vegetable intake by eating them as snacks or incorporating them into small, snack-like meals. People may be able to lower their cholesterol by replacing foods high in saturated fats with fruit and vegetable products high in unsaturated fats , including:.

Some types of fiber stop the intestines from absorbing too much cholesterol. Many fruits and vegetables are high in fiber , such as:. According to a study, replacing certain dietary sugars such as fructose or sucrose with starch may reduce LDL cholesterol levels.

Therefore, a person may better maintain healthy cholesterol levels by replacing sugary snacks with starchy foods. It is important to distinguish between how much cholesterol food has and its effect on bodily cholesterol. According to a study in Korea, this issue is relevant to the status of animal proteins as low cholesterol foods since animal proteins often have lots of cholesterol.

The authors of this study suggest that only certain processed meats may increase total and LDL cholesterol levels. The study did not find similar effects in people who ate eggs or unprocessed meats.

However, the authors also note the need for further conclusive research into this topic on larger populations. A better source of low cholesterol protein may come from soy products. Research suggests that soy protein may help lower LDL cholesterol levels.

Heart UK recommends the following soy foods as good sources of low cholesterol proteins:. Learn more about low cholesterol meats and meat alternatives.

However, this depends on the product type and whether it is full or low fat. Therefore, a person should consider speaking with a doctor about consuming dairy products in moderation to help lower cholesterol. However, some dairy-free alternatives may help. Heart UK recommends soy milk and soy yogurt as alternatives to dairy-based snacks.

Maintaining a balanced diet is the key method for sustaining healthy cholesterol levels. A person may follow these tips to help develop a balanced low cholesterol diet:.

Research also suggests that avoiding trans and saturated fats is important for maintaining healthy cholesterol levels. Popcorn without added sugar or salt may have low levels of cholesterol.

However, popcorn can have high levels of cholesterol if people prepare it with butter or a sugary coating, such as caramel. This depends on the type of pretzel.

Hard and soft pretzels may contain different ingredients, but many contain refined carbohydrates. A healthier option may be pretzels containing whole grains. A person can check the nutrition label on the product to determine its cholesterol content.

There is limited research into which cheeses are best for maintaining healthy cholesterol levels. However, a range of snack options may help reduce low-density lipoprotein cholesterol levels.

People should speak with a healthcare professional if they are concerned about their cholesterol intake. A doctor or dietitian can help create meal plans and advise a person about other lifestyle modifications to lower cholesterol levels.

Doctors once believed that shrimp is bad for heart health due to the high levels of cholesterol it contains. However, it now seems that shrimp can…. Most types of cheese are high in cholesterol and saturated fat. Studies provide conflicting information about the relationship between cheese and….

Roast them at °F °C for about 30 minutes, or until crispy. For added flavor, you can season them with dried spices such as curry powder, paprika , lemon zest, or black pepper. Half a cup of roasted chickpeas made with 1 teaspoon of olive oil provides 21 :. Edamame are immature soybeans that make a convenient, heart-healthy snack requiring very little preparation.

One cup grams of cooked edamame in the pods, not shelled offers 22 :. Trail mix is a great way to incorporate healthy fats and fiber into your diet.

Mix 2 tablespoons of your favorite nuts or seeds such as walnuts, pumpkin seeds , pecans, and almonds with 2 tablespoons of dried fruit such as raisins or dried apricots to make a delicious, filling snack mix. The AHA recommends limiting daily added sugar intake to 25 grams 6 teaspoons per day for women and 36 grams 9 teaspoons per day for men A quarter-cup of trail mix 2 tablespoons of nuts mixed with 2 tablespoons of dried fruit provides roughly:.

Apples provide fiber and a variety of important nutrients, such as vitamin C and potassium. Nut and seed butters such as almond, peanut, and sunflower butter provide additional fiber, a little protein, and lots of heart-healthy fats.

One large apple with 1 tablespoon of peanut butter provides 25 , 26 :. 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.

This line of bean-based tortilla chips is a great option for anyone looking to satisfy a craving for chips while being mindful of their heart health.

Beanitos are made with whole black beans. They come in several flavors, all of which feature simple ingredients and considerably less total fat and more fiber and protein than traditional chips.

The Good Bean produces a line of snacks made from crispy fava beans and green peas. 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.

Made from only okra , rice bran oil, and salt, these chips are delicious on their own or as a salad topper. Popcorn can be a healthy whole grain snack, as it contains a variety of nutrients, including fiber, B vitamins, iron, potassium, and magnesium.

Hummus is a popular cholesterol-friendly dip made from chickpeas and tahini. You can 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, garlic, and spices. Flaxseed is 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 flaxseed , quinoa, apple cider vinegar, and salt. Cholesterol is a waxy substance that your body naturally produces. Your body may make excess cholesterol if your diet is high in saturated and trans fat.

Smoking, a lack of physical activity, and overweight or obesity can also increase cholesterol levels This is called familial hypercholesterolemia. This condition cannot be treated with diet or lifestyle changes alone and usually requires cholesterol-lowering medication 27 , For cholesterol management and heart disease prevention, the foods that you eat every day — known as your overall dietary pattern — matter more than any individual food.

You might consider following a heart-healthy eating plan such as the Mediterranean diet or the DASH diet. These plans emphasize vegetables, fruit, whole grains, legumes, nuts, fish, and olive oil but are low in sweets, salt, and red meat 29, While eggs were once considered a concern, more recent studies have found that eating an egg daily has no adverse effects on cholesterol levels High cholesterol does not have any symptoms.

The only way to know whether you have high cholesterol is to visit a healthcare professional for a blood test You can get a test called a certain lipid profile, which checks your levels for total cholesterol, LDL bad cholesterol, HDL good cholesterol, and triglycerides.

Skip snacks that contain main ingredients high in saturated fat, such as butter, meat, lard, or shortening. Trans fats also raise cholesterol levels, but these are less of a concern nowadays, since the FDA banned them in The snacks on this list are rich in fiber, protein, healthy fats, vitamins, and minerals and were specifically chosen for their health benefits.

Like any other snack, they contain calories that contribute to an overall eating pattern. You can work with a dietitian to figure out how to fit these nourishing snacks into your overall diet. Cholesterol-lowering snacks are rich in fiber, which helps lower cholesterol levels.

They are also low in saturated fat and contain healthy unsaturated fats instead. This helps reduce heart disease risk. They are filled with nutrient-dense ingredients, such as vegetables, whole grains, and beans, which protect heart health in general 34 , 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, whole grains, vegetables, and fruits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

What foods help you decrease both your blood sugar and cholesterol? Our nutrition expert answers your question.

Check out these simple ways to lower your…. What's better for keeping your cholesterol down: PCSK9 inhibitors or statins?

HDL cholesterol removes extra cholesterol and plaque buildup in your arteries. Learn more about HDL and what foods can increase your HDL levels. Angelica Pierce was diagnosed with high cholesterol at 15 and tried for years to unsuccessfully manage it with diet and exercise alone.

Then, a…. Research shows promising effects of taking bergamot for cholesterol management. However, they are potential side effects to be aware of. In an observational study, researchers report that statins may help slow cognitive decline in some people with Alzheimer's disease.

New research has found that statins may reduce the risk of mortality among women with breast cancer. Some evidence suggests statins may interrupt….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 15 Best Cholesterol-Lowering Snacks.

Medically reviewed by Kathy W. Warwick, R. On this page How we chose Our picks Packaged options High cholesterol causes Foods to limit Seeing a doctor FAQs Bottom line. Share on Pinterest. How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site.

Adding foods that lower LDL , the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet. Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation.

Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber.

Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.

The average American gets about half that amount. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver. Beans are especially rich in soluble fiber.

They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

Eggplant and okra. Cholesterol is an important molecule involved in bodily functions, from vitamin absorption to structuring cell membranes.

For this reason, a person may benefit from cutting down on processed sugary or fried foods. These types of food may cause elevations in cholesterol levels.

A wide range of fruits , vegetables , starchy foods , and proteins can act as good substitutes. This article discusses some foods that have a positive impact on cholesterol.

It also outlines healthy snacking tips and answers common questions about low cholesterol snacks. For more science-backed resources on nutrition, visit our dedicated hub. Scientists define cholesterol as a fatty molecule that plays several important bodily roles.

There are two types of cholesterol: low-density lipoprotein LDL cholesterol and high-density lipoprotein HDL cholesterol. There is evidence that diets high in fruits and vegetables positively impact cardiovascular health.

For instance, a study on 16—year-olds found that those who ate more greens and beans were less likely to have high LDL and total cholesterol levels. People may increase their fruit and vegetable intake by eating them as snacks or incorporating them into small, snack-like meals.

People may be able to lower their cholesterol by replacing foods high in saturated fats with fruit and vegetable products high in unsaturated fats , including:. Some types of fiber stop the intestines from absorbing too much cholesterol. Many fruits and vegetables are high in fiber , such as:.

According to a study, replacing certain dietary sugars such as fructose or sucrose with starch may reduce LDL cholesterol levels. Therefore, a person may better maintain healthy cholesterol levels by replacing sugary snacks with starchy foods. It is important to distinguish between how much cholesterol food has and its effect on bodily cholesterol.

According to a study in Korea, this issue is relevant to the status of animal proteins as low cholesterol foods since animal proteins often have lots of cholesterol. The authors of this study suggest that only certain processed meats may increase total and LDL cholesterol levels.

The study did not find similar effects in people who ate eggs or unprocessed meats. However, the authors also note the need for further conclusive research into this topic on larger populations.

A better source of low cholesterol protein may come from soy products. Research suggests that soy protein may help lower LDL cholesterol levels. Heart UK recommends the following soy foods as good sources of low cholesterol proteins:.

Learn more about low cholesterol meats and meat alternatives. However, this depends on the product type and whether it is full or low fat. Oats contain a fermentable soluble fiber called beta-glucan, a fiber that helps reduce cholesterol by grabbing onto it and escorting it through your digestive system and out of your body so your cholesterol levels stay healthy.

Get the recipe. The beloved fruit is a nutritional powerhouse and has specific cholesterol-lowering capabilities. This is partly because apple peels contain pectin, a type of carbohydrate found in the cell walls of plants.

The pectin binds cholesterol, preventing it from getting into our bloodstream and clogging up our blood vessels.

You will love this snack to the core! This rendition takes the fiber and protein up a notch with a pulse that deserves a standing ovation — lentils! This creamy, dreamy dip is a tasty and easy-to-prep way to up your fiber intake and supercharge your midday bite with cholesterol-lowering oomph.

Plus, it's the perfect way to eat more veggies. Pass the carrots and bell pepper sticks, please!

Anand SS, Hawkes C, de Souza RJ, et al. Food consumption and its impact on cardiovascular disease: importance of solutions focused on the globalized food system: a report from the Workshop Convened by the World Heart Federation.

J Am Coll Cardiol. Jideani AI, Silungwe H, Takalani T, Omolola AO, Udeh HO, Anyasi TA. Antioxidant-rich natural fruit and vegetable products and human health. Int J Food Prop. American Heart Association. Saturated fat.

Trans fats. Wan Y, Tobias DK, Dennis KK, et al. Association between changes in carbohydrate intake and long term weight changes: prospective cohort study. DiNicolantonio JJ, Lucan SC, O'Keefe JH. The evidence for saturated fat and for sugar related to coronary heart disease.

Prog Cardiovasc Dis. Del Gobbo LC, Falk MC, Feldman R, Lewis K, Mozaffarian D. Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: systematic review, meta-analysis, and dose-response of 61 controlled intervention trials.

Am J Clin Nutr. By Jennifer Moll, PharmD Jennifer Moll, MS, PharmD, is a pharmacist actively involved in educating patients about the importance of heart disease prevention. Use limited data to select advertising.

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By Jennifer Moll, PharmD. Medically reviewed by Allison Herries, RDN. Fact checked by Jennifer Klump. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

See Our Editorial Process. Meet Our Medical Expert Board. Share Feedback. Was this page helpful? Thanks for your feedback! What is your feedback? Related Articles. According to Amos, "Half a cup of raspberries packs four grams of fiber, plus immune-boosting vitamin C. Juicy and crisp, pears are a great way to get a serving of fruit during snack time.

Pears are convenient because they are portable — bite right into just like an apple, or slice it up. Amos adds, "Be sure to leave the skin on for the full fiber impact. Apples are a fun, easy grab-and-go snack.

But you can also jazz up this fruit by pairing it with a nut butter, such as almond, cashew, hazelnut, peanut, or walnut butter. You'll have "fiber from the apples and heart healthy fats and protein from the nut butter for a heart healthy, satisfying snack" Klamer says. A single serving is half of an avocado, which can be served up sliced, mashed up in a dip, such as guacamole, or spread onto whole wheat toast or crackers for a filling snack.

Eating more vegetables is always a healthy choice, as is sneaking more into your daily diet to ensure you eat sufficient servings. Drizzle the tahini over the veggies and pita chips, or use the tahini as a dip," Haas says. You can serve yogurt up in different ways so that you're never bored.

Although dairy has cholesterol, "a snack-size serving of Greek yogurt, five to eight ounces, can be a healthy, satisfying, low cholesterol snack," Klamer explains. If you want to make it more interesting or varied, she suggests, "Choose plain Greek yogurt for lowest sugar content, and add a teaspoon of honey, jam, or some dried fruit to add natural sweetness.

You may not consider beans as part of a snack routine, but they can be simple to use in a dip or spread on a wrap or tortilla. Beans are full of protein and fiber and will keep you feeling full until your next meal.

Haas recommends making a snack taco: "Enjoy two tablespoons of refried black beans in a warmed corn tortilla topped with fresh cilantro and prepared salsa or pico de gallo," she says.

Another way to enjoy beans as a snack is making a bean dip using black beans, kidney beans, or white beans and slicing up vegetables to scoop it up. This chickpea-based dip mixed with tahini, or sesame paste, raw garlic, lemon and spices can be a great way to add fiber and protein while snacking.

You can dip whole grain crackers or sliced vegetables, such as cucumbers, carrots, celery, or even zucchini. Making your own popcorn by heating up kernels at home is a nutritious snack, and you can make it savory or sweet by what you sprinkle on top. You can keep your palate entertained with different seasonings every time you make a batch.

It's important to consider what you're tossing on your homemade popcorn, however. Avoid toppings like melted butter and cheese, which can cancel out all the benefits of popcorn and turn it into a cholesterol-raising food.

Almonds, cashews, peanuts, pistachios, and walnuts, are a great snack that will make you feel satiated between meals because they are a good source of protein, fiber, and healthy fats.

Take for example the benefits of almonds: "Almonds not only help maintain your blood cholesterol levels, but also have six grams of plant-based protein to keep you energized, and contain four grams of filling fiber to curb hunger," Moore says.

Or consider a small serving of pistachios: "A one-ounce serving of pistachios provides about three grams of fiber," Amos says. Although nuts can be delicious and nutritious to munch on, you also don't want to go overboard. Use limited data to select advertising.

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