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High LDL (“bad”) cholesterol is a risk factor for heart disease, stroke, and arterial damage. The good news? Alongside exercise, stress management, and wholesome meals, smart snacking can play a supportive role in keeping cholesterol in check. In this guide, we’ll explore ten snack ideas packed with fibre, healthy fats, and plant power — perfect for anyone aiming to eat better and live greener.
- These snacks alone won’t control cholesterol, but integrated into an overall balanced diet, along with regular physical activity, stress management, and maintaining a healthy weight, they can make a positive difference.
- Always consult your doctor or a dietitian if you have medical conditions, high cholesterol, or are on medications.
- Rotate your snack options so you enjoy diversity, flavors, and nutrients.
1. Overnight Oats with Flax & Berries
Oats are rich in beta-glucan fibre, which may lower LDL cholesterol. Prepare overnight oats with plant milk, ground flaxseeds, and berries for a fibre-packed breakfast or snack.
2. Homemade Nut & Seed Trail Mix
A mix of walnuts, almonds, pumpkin seeds, and sunflower seeds provides healthy fats, antioxidants, and plant protein. Keep a small handful for a satisfying cholesterol-friendly snack.
3. Roasted Chickpeas
Crispy roasted chickpeas seasoned with olive oil and spices like cumin or paprika offer fibre and plant protein, helping your body manage cholesterol naturally.
4. Fresh Veggie Sticks with Hummus
Carrots, cucumbers, and bell peppers paired with hummus create a nutrient-dense snack. Chickpeas and olive oil in hummus support heart health and provide slow-release energy.
5. Steamed Edamame
Soy protein from edamame has been shown to modestly lower LDL cholesterol. Sprinkle with sea salt or squeeze lemon juice for a light, protein-rich snack.
6. Guacamole with Whole-Grain Crackers
Avocados contain monounsaturated fats that support heart health. Pair guacamole with whole-grain crackers or veggie sticks for a creamy, fibre-rich option.
7. Apple Slices with Almond Butter
Apples supply pectin, a soluble fibre that helps block cholesterol absorption. Spread a thin layer of almond butter for added protein and healthy fat.
8. Chia Pudding with Fruit
Chia seeds are fibre-dense and form a gel that slows digestion. Mix them with plant milk and top with fruit for a cholesterol-friendly treat.
9. Salmon Salad on Whole-Grain Crackers
Fatty fish like salmon provide omega-3 fatty acids that support cardiovascular health. Mix salmon with avocado or yogurt instead of mayo, and serve on whole-grain crackers.
10. Cottage Cheese with Berries & Seeds
Low-fat cottage cheese offers protein and calcium without excess saturated fat. Add berries and flax or chia seeds for extra fibre and antioxidants.
