15 Heart-Healthy Snacks to Help Lower Cholesterol

High cholesterol is a significant risk factor for cardiovascular conditions, including heart disease and stroke. Choosing the right snacks can support healthier cholesterol levels by emphasizing unsaturated fats, soluble fiber, vegetables, fruits, omega-3-rich fish, and reduced sodium, cholesterol, and alcohol.

The American Heart Association advises limiting saturated fat to no more than 6% of daily calories—roughly 11–13 grams on a 2,000-calorie diet. Highly processed snacks often work against this goal, so nutrient-dense alternatives are a practical solution.

The following 15 snacks were selected by registered dietitians for their whole-food ingredients, including whole grains, legumes, nuts, seeds, and produce. Each option is straightforward to prepare with common grocery items and provides meaningful amounts of fiber and heart-healthy fats while remaining low in saturated fat.

Avocado on Whole-Grain Toast

Avocado supplies monounsaturated fats linked to lower LDL cholesterol, along with about 5 grams of fiber per half fruit. Spread one-quarter of an avocado and a tablespoon of hummus on a slice of whole-grain toast; finish with lemon juice and fresh herbs. Nutrition (approximate): 170 calories, 9 g total fat, 1.5 g saturated fat, 19 g carbohydrates, 7 g fiber, 5 g protein, 0 mg cholesterol.

Tuna Nori Wraps

Tuna provides omega-3 fatty acids that can help reduce cholesterol. Combine 3 ounces of canned tuna with 2 teaspoons mayonnaise and wrap in nori sheets or lettuce. Nutrition (approximate): 153 calories, 8 g total fat, 1.5 g saturated fat, 2 g carbohydrates, 2 g fiber, 20 g protein, 2.5 mg cholesterol.

Curried Salmon Salad Celery Boats

Salmon is another excellent source of omega-3s. Mix 3 ounces canned salmon with mayonnaise, curry powder, grapes, and cashews; spoon into celery stalks. Nutrition (approximate): 218 calories, 15 g total fat, 3 g saturated fat, 4 g carbohydrates, 2 g fiber, 16 g protein, 2.5 mg cholesterol.

Oatmeal Energy Bites

Oats contain beta-glucan, a soluble fiber known to lower cholesterol. Combine 1 cup rolled oats, ½ cup nut butter, and 2 tablespoons honey; add ¼ cup mix-ins such as seeds or dried fruit. Roll into 1-tablespoon balls and chill. Two bites provide (approximate): 278 calories, 14 g total fat, 2 g saturated fat, 30 g carbohydrates, 4 g fiber, 10 g protein, 0 mg cholesterol.

Guacamole with Sliced Vegetables

Avocado-based guacamole offers the same cholesterol-friendly fats. Serve ¼ cup with 1 cup carrot, bell pepper, or asparagus sticks. Nutrition (approximate): 131 calories, 8 g total fat, 2 g saturated fat, 15 g carbohydrates, 9 g fiber, 3 g protein, 0 mg cholesterol.

Roasted Chickpeas

Chickpeas deliver plant protein and fiber. Toss ½ cup cooked chickpeas with 1 teaspoon olive oil and seasonings; roast at 400 °F (200 °C) for 30 minutes. Nutrition (approximate): 184 calories, 6 g total fat, 1 g saturated fat, 27 g carbohydrates, 5 g fiber, 6 g protein, 0 mg cholesterol.

Edamame

Steamed edamame provides 10 grams of fiber and 20 grams of protein per cup. Season lightly with salt. Nutrition (approximate): 240 calories, 10 g total fat, 2 g saturated fat, 16 g carbohydrates, 10 g fiber, 20 g protein, 0 mg cholesterol.

Trail Mix

Combine 2 tablespoons nuts or seeds with 2 tablespoons dried fruit for a portable snack. Choose varieties low in added sugar. Nutrition (approximate): 137 calories, 7 g total fat, 0.5 g saturated fat, 19 g carbohydrates, 3 g fiber, 4 g protein, 0 mg cholesterol.

Apple Slices with Nut Butter

Apples supply fiber and antioxidants; nut butters add healthy fats and protein. One large apple with 1 tablespoon peanut butter provides (approximate): 210 calories, 9 g total fat, 2 g saturated fat, 34 g carbohydrates, 6 g fiber, 5 g protein, 0 mg cholesterol.

Packaged Options

When time is limited, select minimally processed packaged snacks that emphasize fiber and limit saturated fat. Recommended choices include Beanitos Black Bean Chips, The Good Bean Crispy Fava + Peas, Trader Joe’s Crispy Crunchy Okra, Angie’s BOOM CHICKA POP Sea Salt Popcorn, Hope Hummus, and Flackers Flax Crackers.

Overall dietary patterns such as the Mediterranean or DASH diet—rich in vegetables, whole grains, legumes, nuts, and olive oil—support long-term cholesterol management more effectively than any single food.