Cholesterol is only found in animal products, so any plant-based foods, - like fruits, vegetables, and nuts - are naturally cholesterol-free. However, research shows that saturated and trans fats are the culprits for raising cholesterol so it’s important to choose foods low in these fats. These eight snacks are naturally low in cholesterol, plus some of them may actually help lower your cholesterol (we like that!).
1. Nuts
Nuts are high in poly- and monounsaturated fat, the type that helps raise HDL (“good”) cholesterol. They’re also chock-full of fiber and protein so make a superstar snack choice when it comes to staying full. Just make sure not to buy ones coated in sugar! Because they are high in fat, keep portions reasonable. A ¼-cup serving has about 200 calories. Walnuts have the most omega-3 fats, which reduce inflammation in the body and keep HDL levels healthy, but all nuts are part of a heart-healthy diet including cashews, almonds, pistachios, and peanuts.
2. Apple with peanut butter
A 2020 study in The American Journal of Clinical Nutrition found that consuming two apples a day lowered total and LDL cholesterol. This is likely due to pectin, a type of fiber in apples. But the polyphenols (antioxidants) in apples may play a role too, according to the study. Pair with peanut butter for heart-healthy fat, as well as protein, that will keep you full until your next meal.
3. Popcorn
Craving something salty? Skip the chips and nosh on popcorn instead. Three cups has only 90 calories and 3.5 grams of cholesterol-lowering fiber, plus 3 grams of protein too. Check out our Microwave DIY Popcorn recipe tossed with garlic and parmesan or cinnamon and sugar.
4. Homemade chips & guac
Avocados are high in monounsaturated fat. Swapping foods high in saturated fat like cheese with foods rich in poly- and monounsaturated fat like avocados can lower LDL cholesterol and improve heart health. Toss the processed chips and toast a whole-wheat tortilla or pita for a fiber-rich chip to dip in your homemade guacamole. Simply mash one avocado, add sliced tomatoes and red onion, squeeze half a lime to taste, and sprinkle with salt.
5. Whole-wheat toast with Benecol® Spread
We’re a little biased towards this snack, but in case you didn’t know, Benecol® Spreads contain plant stanols, which block the absorption of cholesterol leading to lower total and LDL cholesterol. Two grams of plant stanols per day can lower LDL by 10%, according to Harvard Medical School and over 80 clinical research studies. But to get two grams from food, you’d have to eat 12 pounds of broccoli, 60 pounds of tomatoes, or 29 pounds of carrots a day! Since that’s unlikely to happen, do this instead: toast a piece of high-fiber whole-wheat bread and spread two tablespoons of Benecol® on top. Four tablespoons of Benecol® Original or Light provide two grams of cholesterol-lowering plant stanols.
6. Oatmeal
Oats contain beta-glucan, a type of fiber proven to reduce cholesterol. So go ahead and have a small bowl of oatmeal for a snack or make a snack with oats, such as energy balls, which can be made by mixing oats, flaxseed (also good for lowering cholesterol!), peanut butter, a little honey or maple syrup, and any other tasty add-ins like dark chocolate chips.
7. Benecol® Soft Chews
Speaking of chocolate, Benecol® Soft Chews can satisfy that craving. Four chews per day deliver two grams of cholesterol-lowering plant stanols. Enjoy two mid-afternoon and two after dinner to get your daily plant stanol dose. Benecol® Soft Chews can be consumed alongside a statin for further reductions in cholesterol.
8. Berries
Strawberries, blueberries, blackberries, and raspberries all make a sweet snack - and a heart-healthy one too. Packed with potent antioxidants, like anthocyanins, berries are associated with improved cardiovascular outcomes, higher HDL, and lower LDL. Enjoy plain or with some nuts for added protein.