5 Healthiest Snacks for People with High Cholesterol

Low-density lipoprotein, LDL, also known as bad cholesterol, causes plaque buildup in the blood vessels. The thicker the blockage, the higher the risk of cardiovascular issues like heart disease and stroke. Plant-based snacks are considered the safest for people with high cholesterol and vital for healthy eating. They contain essential vitamins and minerals and don’t include unhealthy additives like excess salt or saturated fats. The lack of harmful extras makes these natural options the best snacks.

Though it’s impossible to eliminate bad cholesterol, we can slow the buildup with simple lifestyle alterations, including dietary changes. The following between-meal options are a great place to start.

Healthiest Snacks for Those with High Cholesterol

To lower cholesterol, doctors recommend healthy options containing vitamins, fiber, and healthy fats. Though nuts, whole grains, and even fish may be safe additions in small portions, veggies and fruits are best for between-meal options. It’s important to note that no single food can magically lower cholesterol levels on its own. Healthy diet, combined with exercise and other lifestyle changes can help to manage high cholesterol levels.

Apple and carrots in a plate, best snacks for people with high cholesterol.

1. Apple

An apple a day keeps a doctor away. Whereas almost all fruits have some health benefits, some, and especially the apple, may be extra beneficial as snacks for those with high cholesterol.

For instance, apples may be one of the best options for reducing cholesterol. They contain high levels of fiber, protein, vitamin C, potassium, and healthy carbs and are low in saturated fat. They also require no preparation and have a sweet, delicious flavor.

2. Celery

You can enjoy celery as a snack by cutting it into sticks or slices. Celery is considered healthy for people with high cholesterol for several reasons. It is low in calories and rich in dietary fiber, calcium, iron, and vitamins A, C, and K. It’s also mostly water, filling you up without adding too many calories to your daily intake.

Celery also has diuretic properties, meaning it helps increase urine production and flush out excess sodium and fluids from the body, which may indirectly benefit cholesterol levels.

3. Cucumber

Like celery, cucumber is largely water, with a healthy dose of dietary fiber thrown in. The fiber binds with cholesterol, removing it from the body before it builds up in the blood.

Cucumber is a beneficial snack for people with high cholesterol due to its low-calorie, high-water content nature, and the presence of certain compounds that support heart health.  Also, cucumbers contain antioxidants such as flavonoids and tannins, which have been shown to have anti-inflammatory and heart-protective effects.

4. Carrots

Eat carrots as a snack by cutting them into sticks or rounds. They are another option high in soluble fiber. Carrots contain antioxidants like beta-carotene, which give them their vibrant orange color. These antioxidants help combat oxidative stress and inflammation in the body, which can reduce the risk of chronic diseases such as heart disease.

5. Kale

Regular kale chips with no fat or cheese added can be another safe snack option for people with high cholesterol. Baking kale with sea salt takes very little time. Kale binds with the bile acids that absorb bad cholesterol, preventing reabsorption and removing it from the body.

Also, the consumption of kale can contribute to reduce the risks of coronary artery disease, according to a study.

Plant-based snacks have high levels of vitamins, minerals and fiber. They are also quick and easy to prepare, often requiring nothing more than washing and slicing to enjoy.


5 snacks to help battle high cholesterol https://intermountainhealthcare.org
The effects and associations of whole-apple intake on diverse cardiovascular risk factors https://pubmed.ncbi.nlm.nih.gov/
11 foods that can help lower your cholesterol https://www.health.harvard.edu/
A meta-analysis of 46 studies identified by the FDA demonstates that soy protein decreases circulating LDL and total cholesterol concentrations in adults https://www.ncbi.nlm.nih.gov/
In vitro bile acid binding capacities of red leaf lettuce and cruciferous vegetables https://pubmed.ncbi.nlm.nih.gov/
Kale juice improves coronary artery disease risk factors in hypercholesterolemic men https://pubmed.ncbi.nlm.nih.gov

This article contains informational and educational materials and does not replace health or medical advice. For questions or concerns regarding your medical condition or health objectives, speak to a qualified physician or healthcare provider.