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7 Snacks to Eat if You Have High Cholesterol
If you have high cholesterol, it can be hard to find suitable food options in between meals. “Snack” is often synonymous with processed convenience options you know to avoid, so it may seem easier to cut out snacks altogether. But eating at regular intervals can help maintain normal blood sugar levels and keep your appetite in check so you don’t make poor food choices out of desperation later.
Experts say the healthiest snacks are typically around 200 calories, high in fiber and protein, and low in sugar and saturated fats. But when it comes to how diet affects cholesterol levels, there isn’t a one-size-fits-all answer.
“We're finding that different foods for different people can cause elevated cholesterol,” says Julia Zumpano, RD, a registered dietitian at Cleveland Clinic. “Some people respond really well to a low-saturated-fat vegan diet to lower the cholesterol, and some people respond more on a higher-fat, higher-protein, and low-carb [diet].”
Here are some snack ideas that will keep you satisfied and can lower your cholesterol levels over time.
Whole Fruits and Vegetables
Whole foods are food that can be eaten as is, without being processed into another form. An apple can be eaten off a tree and a carrot from the ground (after you wash them, of course). Whole fruits and vegetables can also naturally help lower cholesterol.
Nuts
Heart-Healthy Dips and Spreads
Another way to increase your vegetable intake is to pair them with healthy dips. Zumpano recommends mixing Greek yogurt with ranch seasoning and dill or rosemary. Plain Greek yogurt is higher in protein than traditional yogurt and has no added sugar, unlike flavored yogurt.
Other satisfying options include hummus and guacamole. If you’re tired of vegetable dippers like carrots and bell pepper, these dips also go great with pretzels and whole-grain crackers.
For a quick and easy fruit-based snack, spread some nut butter over slices of apple or banana. This is an option if you’re on-the-go; even gas station convenience stores will likely have these fruits, plus jars of peanut butter.
Whole-Grain Toast
But, as the saying goes, you can’t live on bread (or carbs) alone. “I'm always including some source of protein to go with a carbohydrate,” says Luis Rustveld, PhD, RD, an associate professor at the Baylor College of Medicine in Houston. “What happens if you just have crackers by [themselves] is that you'll probably be hungry an hour later and want to keep snacking. But if you add protein with it, you're going to be full longer throughout the day.”
Once you choose a whole-grain bread, toast it and top it with any number of heart-healthy options. Almond butter and sliced bananas are suitable for a morning snack, while avocado toast can be a good afternoon option.
For a portable snack that will stay crisp for hours, try tuna salad with flaxseed crackers instead.
Protein-Rich Smoothies
“I would halve the amount of fruit that you add to a smoothie and then add veggies and a scoop of protein,” says Rustveld, emphasizing the importance of increasing fiber and protein without added sugars.
Instead, use fruit and plain yogurt for flavor, then throw in protein (such as a nut butter or protein powder) and high-fiber vegetables such as leafy greens, which will make the smoothie a filling and satisfying snack.
Repurposed Leftovers
If the food you make for meals supports lower cholesterol, there’s no reason you couldn’t have a smaller portion for a snack the following day. Something high in fiber and protein, like a bean and vegetable soup, fills you up and contains vitamins, but not a lot of calories.
Zumpano also recommends making turkey roll-ups using low-sodium sliced turkey breasts wrapped around a part-skim mozzarella cheese stick, adding your favorite mustard, and rolling it up in a whole-grain wrap.
DIY Trail Mix
Some of these snacks may be best eaten at home, but there are plenty of options for when you leave the nest. If you’re busy, it’s easy to put together a homemade trail mix with nuts, dried fruits, and whole-grain cereal.
Trail mix can even be made ad hoc while you’re out of the house. Find individual packets of nuts, low-sugar dried fruit, and sunflower or pumpkin seeds, and voilà — an instant snack that’s also healthy.
Zumpano says to be wary of premade trail mix — many versions are loaded with sugar from sweetened dried fruit or additions like chocolate.
Make Healthy Choices Outside of Your Home
Despite your best planning, you may find yourself without anything to eat. On a long drive, your only option for groceries might be a gas station or convenience store. Suddenly, you’re limited to prepackaged items and questionable fruit. How can you still snack responsibly?
Samantha Schraeter, RD, CDCES, a registered dietitian in lifestyle medicine at NYC Health + Hospitals, Lincoln in New York City, says to look at package labels and make sure the snack has at least 3 grams (g) of fiber.
“High-fiber snacks help [reduce] cholesterol, and [fiber] also increases satiety,” says Schraeter. “If you feel more full after your snack, that can also help prevent overeating.”
If you like energy bars, Schraeter recommends Lärabars, Nature Valley Protein bars, or Navitas Power Snacks.
If you need the comforting crunch of a chip, you can find high-fiber, low-sodium vegetable chips at health-food stores and upscale supermarkets. Kale chips, fresh-popped popcorn made using olive or canola oil, nuts, and crunchy roasted chickpeas can also be great options.
Individually packaged servings of some of the snacks mentioned above, like hummus and guacamole, are great, but Schraeter recommends looking at the nutrition label before purchasing.
Melissa Sleight, RDN
Medical Reviewer
Sleight earned her bachelor's in nutrition and food science from Utah State University. She is a member of the American College of Lifestyle Medicine and the Sports, Cardiovascular, and Wellness Nutrition group for the Academy of Nutrition and Dietetics. She is involved at the local level as the president-elect of Magic Valley Dietitians and is a liaison for her community as a board member of the Idaho Academy of Nutrition and Dietetics.
She likes to cook and try new recipes, and loves water activities of all kinds — from paddleboards to hot tubs. She enjoys exploring the outdoors through hiking, on all-terrain vehicles, and camping.
Kristen Stewart
Author
Kristen Stewart is an award-winning freelance writer who specializes in health, lifestyle and parenting topics. She covers a wide range of medical topics from cancer, diabetes, and heart health to animal hoarding, body art with psoriasis, and more. Her articles have been published in a variety of print and online publications such as Parenting, Parents, AARP: The Magazine, The Lohdown on Science radio show, Taste of the Bay, Dog Fancy, and more.
Stewart has written patient education materials for clients such as Bayer Healthcare, Novartis Pharmaceuticals, and Allergy Advocates. She has been an editor for a wide range of projects including physician clinical guides, treatment protocols for aesthetic and medical laser systems, and NIH grant proposals. Before beginning her freelance career, she worked as a senior editor at UCLA’s Brain Research Institute.
Stewart tries to embrace the healthy lifestyle she writes about and is always on the lookout for new recipes. She can often be found at the gym spinning and swimming, and even tried her first mini-triathlon a few years ago.