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Many factors that influence cholesterol — such as family history, age, and ethnicity — are out of our control, but our diet accounts for about 20 to 30 percent of our cholesterol levels. Not surprisingly, your doctor may suggest changing your diet as a first line of defense for bringing down high LDL, or “bad” cholesterol, or raising low HDL, or “good” cholesterol.
Making dietary adjustments for a heart-healthy diet means selecting your main meals of the day mindfully. But it also means turning some attention to your snacks. Good snacks for cholesterol management tend to be high in certain helpful nutrients. Fiber, for example, binds to cholesterol to help flush it out of the body. And omega-3 fats help raise “good” cholesterol and lower blood pressure. Meanwhile, it’s best to limit foods with saturated fat and added sugar, because they can raise cholesterol levels.
Want to pack your snack bag like a pro for healthy cholesterol — and a healthy weight, while you’re at it? Check out these good-for-your-heart snack ideas under 200 calories recommended by registered dietitian nutritionists.
1. Berries
Nutrition per serving (1 cup sliced strawberries): 53 calories, 0 gram (g) total fat (0g saturated fat), 1g protein, 13g carbohydrates, 3g fiber, 8g sugar, 0g added sugar, 2 milligrams (mg) sodium
Strawberries, blueberries, raspberries, or blackberries? Take your pick! The soluble fiber in berries, known as pectin, can help to both reduce “bad” cholesterol and raise “good” cholesterol, says Mandy Enright, a registered dietitian nutritionist in Asbury Park, New Jersey. Berries also contain phytosterols — natural compounds that “compete” with cholesterol in your digestive tract, ultimately lowering total levels.
2. Biena Chickpea Snacks
Nutrition per serving (1 ounce (oz)): 120 calories, 6g total fat (0.5g saturated fat), 6g protein, 15g carbohydrates, 6g fiber, >1g sugar, 0g added sugar, 190mg sodium
Victoria Whittington, a registered dietitian nutritionist in Boston, says that for cholesterol-conscious individuals, Biena Chickpea Snacks can be a smart, low-cal alternative to chips. “A 1-ounce serving contains about 130 calories, plus 6 grams of fiber and 6 grams of plant protein, which can help improve fullness,” she says. (Compare that with the 151 calories, less than 1 g of fiber, and 2 g of protein in a serving of potato chips.) “They come in convenient single-serve packages, which makes it easier to keep portions in check,” Whittington says. If you’re measuring by hand, 1 oz is usually about a palmful.
3. Pecans
Nutrition per serving (1 oz): 196 calories, 20g total fat (2g saturated fat), 3g protein, 4g carbohydrates, 3g fiber, 1g sugar, 0g added sugar, 0mg sodium
“One of my recommendations to support healthy cholesterol is snacking on nuts,” says registered dietitian Lisa Andrews, who’s based in Cincinnati. “A recent study found that pecans help lower LDL (“lousy”) cholesterol.” For crunch combined with a hint of sweetness, she suggests pairing pecans with fresh fruit like apples, blueberries, or peaches. Just bear in mind this pairing will increase your calories for the snack.
4. Unsalted Pistachios
Nutrition per serving (¼ cup): 160 calories, 13g total fat (1.5g saturated fat), 6g protein, 8g carbohydrates, 3g fiber, 2g sugar, 0g added sugar, 0mg sodium
Pecans aren’t the only nuts with benefits for cholesterol. “Pistachios provide heart-healthy unsaturated fats, fiber, and plant sterols, compounds that may help support healthy cholesterol levels,” says Whittington. Her top pick: Wonderful No Shells Unsalted Pistachios, due to their lack of sodium. “Choosing unsalted pistachios can support both cholesterol and blood pressure goals,” she says. Reducing sodium helps keep blood pressure in check, creating a healthier environment in your arteries. In healthy arteries, it’s harder for cholesterol-rich plaque to build up.
5. Lentiful Instant Lentils
Nutrition per serving (1 container Lentiful French Mirepoix instant lentils): 200 calories, 0.5g total fat (0g saturated fat), 12g protein, 38g carbohydrates, 4g fiber, 4g sugar, >1g added sugar, 470mg sodium
For a snack that feels like a meal, try Lentiful Instant Lentils. Housed in their own microwavable cup, they’re a sturdy, filling choice. “Fiber from pulses like lentils have been shown to help lower LDL cholesterol — so this is a great way to get it in,” says Toby Amidor, a registered dietitian and Wall Street Journal bestselling cookbook author in Mount Kisco, New York.
One thing to note, though, is that one serving contains 470 mg of sodium. That’s high for a single-serving snack, since the goal is to eat 2,300 mg of sodium or less a day (ideally no more than 1,500 mg). If you opt for a higher-sodium pick, be sure to keep an eye on the sodium in the rest of your food that day. You can track your sodium intake in the Lose It! app.
6. NeuroFiber Lemon Cranberry Bar
Nutrition per serving (1 bar): 190 calories, 10g total fat (1.5g saturated fat), 4g protein, 27g carbohydrates, 11g fiber, 10g sugar, 5g added sugar, 70mg sodium
Maggie Moon, a registered dietitian in Los Angeles and author of The MIND Diet, says NeuroFiber’s Lemon Cranberry flavor contains 14 prebiotic and whole-food fibers to help bind and remove cholesterol naturally. This bar is made with whole ingredients like date paste, almonds, coconut nectar, and oats, and is a convenient snack to take on the go.
7. Bob’s Red Mill’s Chocolate Chip Instant Oatmeal Packets
Nutrition per serving (1 packet): 180 calories, 3.5g total fat (1g saturated fat), 4g protein, 33g carbohydrates, 3g fiber, 11g sugar, 11g added sugar, 140mg sodium
Watching your cholesterol doesn’t mean you have to ditch sugar completely. Some snacks combine sweetness with health benefits. Moon recommends Bob’s Red Mill Chocolate Chip Instant Oatmeal Packets as “a sweet way to enjoy whole grains and a good source of cholesterol-lowering beta-glucan fiber.” Beta-glucan has many benefits — including reducing your body’s absorption of cholesterol and sugar.
Just note that one packet takes up about 30 percent of the American Heart Association’s recommended limit for daily added sugar. Keeping added sugars low is an important step for cholesterol management because going overboard causes the body to produce more bad cholesterol and less good cholesterol. So if you enjoy this as a sweet snack, you may wish to choose fresh fruit for any additional desserts.
8. Painterland Sisters Plain Organic Skyr Yogurt
Nutrition per serving (5.3-oz container): 140 calories, 9g total fat (6g saturated fat), 18g protein, 3g carbohydrates, 2g fiber, 2g sugar, 0g added sugar, 60mg sodium
Many flavored yogurts sneak in high levels of added sweetener. “Regularly consuming too much [added sugar] can contribute to elevated blood lipids, insulin resistance, and other risk factors tied to metabolic disease,” says Whittington. To steer clear of these concerns, she suggests Painterland Sisters Plain Organic Skyr Yogurt. “[It’s] a great cholesterol-friendly snack option because it’s high in protein and low in calories, and contains no added sugar,” she says. If plain yogurt isn’t flavorful enough to suit your taste, try pairing it with fresh fruit for natural sweetness (and added fiber!).
9. Kirkland Signature Organic Chunky Guacamole With Baby Carrots
Nutrition per serving (1 mini cup + 3 oz baby carrots): 110 calories, 6g total fat (1g saturated fat), 2g protein, 12g carbohydrates, 6g fiber, 5g sugar, 0g added sugar, 415mg sodium
Patricia Kolesa, a registered dietitian nutritionist in Edison, New Jersey, calls Kirkland Signature Organic Chunky Guacamole a “powerhouse” for people looking to lower their cholesterol. Its combo of 3 g of fiber and 5 g of unsaturated fats help earn this description. Meanwhile, preportioned mini cups keep calories to a moderate 80. “These guacamole cups are a quick pairing alongside dippers like [a few] whole-grain crackers, mini bell peppers, cucumbers, or baby carrots,” Kolesa says.
10. Apple and Peanut Butter
Nutrition per serving (1 small apple, 1 tablespoon natural peanut butter): 195 calories, 8g total fat (1g saturated fat), 4g protein, 28g carbohydrates, 5g fiber, 21g sugar, 0g added sugar, 60mg sodium
It may be an oldie, but it sure is a goodie. An apple smeared with peanut butter is a classically delicious combo. Jackie Bridson, a registered dietitian nutritionist in Orlando, Florida, says apples contain pectin, a soluble fiber linked to lower LDL cholesterol. Plus, peanut butter supplies heart-healthy monounsaturated fats. Put ’em together and you’ve got a sweet, crunchy, anytime snack for under 200 calories. Choose peanut butter that contains just two ingredients — peanuts and salt — rather than one with added oils and sugars.
11. Medjool Dates
Nutrition per serving (2 dates): 132 calories, 0g total fat (0g saturated fat), 1g protein, 36g carbohydrates, 3g fiber, 32g sugar, 0g added sugar, 0mg sodium
Medjool dates offer a whole-food alternative to highly processed sweet snacks. Even better: Studies show they may help reduce total cholesterol in people with type 2 diabetes. “They’re delicious on their own, mixed into yogurt, or stuffed with heart-healthy nut or seed butters,” says Enright. You can also blend dates to make a simple dip that’s reminiscent of caramel to enjoy with fresh fruit. Again, bear in mind that any additives will drive up the calories for this snack.
12. Pear and Low-Fat, Low-Sodium Cottage Cheese
Nutrition per serving (1 small pear, ½ cup low-fat, low-sodium cottage cheese): 166 calories, 1g total fat (0g saturated fat), 14g protein, 25g carbohydrates, 5g fiber, 19g sugar, 0g added sugar, 15mg sodium
For a satisfying, cholesterol-friendly combo, try layering juicy pear slices atop ½ cup of low-fat cottage cheese. “Pears are high in soluble fiber, and cottage cheese adds protein to keep you satisfied,” says Bridson. Look for a low-sodium variety of cottage cheese if blood pressure is also a concern, she adds. One cup of regular cottage cheese contains upwards of 700 mg of sodium, while 1 cup of a low-sodium variety can have as little as 15 mg.
13. Low-Sodium Chunk Light Tuna Salad With Whole-Wheat Saltines
Nutrition per serving (2.8-oz can chunk light tuna in water, 1 tbsp light mayonnaise, 14g whole-wheat saltines): 160 calories, 5g total fat (0.5g saturated fat), 18g protein, 11g carbohydrates, 1g fiber, 0.5g sugar, 0g added sugar, 433mg sodium
“[Canned] tuna is an underrated snack that’s almost always in the pantry,” says Kolesa. A single can is both low-cal at 70 calories and low-fat at 0.5 g. “Research suggests that incorporating more lean proteins or foods lower in saturated fats can be beneficial for both blood pressure and cholesterol,” Kolesa notes. Mix light mayo with a can of low-sodium tuna, then scoop onto a serving of whole-wheat saltines (about five crackers).
14. Chia Pudding
Nutrition per serving (2 tablespoons chia seeds, ½ cup unsweetened almond milk): 156 calories, 11g total fat (1g saturated fat), 6g protein, 13g carbohydrates, 10g fiber, 0g sugar, 0g added sugar, 150mg sodium
A pudding that’s both delicious and cholesterol-friendly? You’ve got it, with 2 tablespoons of chia seeds soaked in ½ cup of unsweetened almond milk. Bridson says chia seeds’ soluble fiber and omega-3 fats help support cholesterol management and a sense of fullness — in just over 150 calories. “Add vanilla extract, cocoa powder, or cinnamon for flavor,” she says, while bearing in mind any additional calories.
15. Dark Chocolate and Almonds
Nutrition per serving (1 square 70 percent dark chocolate, ½ oz whole almonds): 139 calories, 11g total fat (3g saturated fat), 4g protein, 7g carbohydrates, 3g fiber, 3g sugar, 2mg sodium
We’ll wrap up the list with one more dessert-like option: a square of dark chocolate and ½ oz of whole almonds (about 12 almonds, according to Bridson). Studies have linked eating more almonds to lowered cholesterol. And the flavanols in dark chocolate may support blood vessel function, Bridson says.
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The Wrap-Up
If you’re eating for weight loss and lower cholesterol, consider incorporating these smart snacks into your dietary toolbox. Focus on nibbles that are high in fiber, antioxidants, and monounsaturated or omega-3 fats — and low in saturated fat and added sugar. As you make changes to your smaller noshes, you may find these heart-healthy food habits trickle down into mealtimes, too.
