Healthy snacks for lowering cholesterol
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Cholesterol-Lowering Snack Ingredients: Fiber, Plant Sterols, Omega-3s, and Antioxidants
Research shows that snacks containing a mix of cholesterol-lowering ingredients—such as dietary fiber, plant sterols or stanols, omega-3 fatty acids, and antioxidants—can significantly reduce LDL (“bad”) cholesterol and total cholesterol in adults, especially those unable or unwilling to take statin medications. These snacks, when consumed regularly as substitutes for typical snack foods, have been shown to lower LDL cholesterol by about 8–9% and total cholesterol by about 5% over a few weeks, without requiring other dietary changes 13.
Plant Sterol and Stanol-Enriched Snacks: Yogurt and Snack Bars
Snacks enriched with plant sterols or stanols, such as low-fat yogurt or cereal-based snack bars, are effective in lowering cholesterol. Consuming these snacks between meals or as an afternoon snack can reduce LDL cholesterol by up to 9% and total cholesterol by about 10%, without negatively affecting HDL (“good”) cholesterol or triglyceride levels. These effects are seen in both mildly and moderately hypercholesterolemic individuals 248. Importantly, these snacks do not reduce levels of important fat-soluble vitamins or carotenoids 48.
Nut-Based Snacks: Almonds and Pecans
Replacing typical snacks with nuts, such as almonds or pecans, can also improve cholesterol profiles. Daily almond consumption (about 1.5 ounces per day) as a snack lowers LDL cholesterol and non-HDL cholesterol, while maintaining HDL cholesterol. Almonds also help reduce abdominal fat, which is another risk factor for heart disease 710. Similarly, eating about 57 grams of pecans daily as a snack for 12 weeks has been shown to reduce total cholesterol, LDL cholesterol, non-HDL cholesterol, and triglycerides in adults at increased risk for cardiometabolic diseases .
Whole Grain and Vegetable-Based Snack Bars
Snack bars made from whole grains like black glutinous rice and vegetables such as yellow pumpkin have demonstrated cholesterol-lowering effects in animal studies. These snacks can reduce total cholesterol, LDL cholesterol, and triglycerides as effectively as some cholesterol-lowering medications, suggesting potential benefits for humans as well .
Fruit and Fiber-Rich Snacks: Guava and Porang Jelly
Snacks made from high-fiber fruits and tubers, such as guava and porang (a type of tuber), have also been shown to lower LDL cholesterol. In one study, a jelly snack combining these ingredients led to a notable decrease in LDL cholesterol over a short period, highlighting the value of fiber-rich, plant-based snacks for cholesterol management .
Conclusion
A variety of healthy snacks—including those enriched with plant sterols or stanols, nuts like almonds and pecans, whole grain and vegetable-based bars, and high-fiber fruit jellies—can help lower LDL and total cholesterol when used to replace less healthy snack options. These snacks are effective, safe, and can be easily incorporated into daily routines to support heart health and lower cholesterol levels 12345678+2 MORE.
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