Low-cholesterol snacks make up part of any healthy diet—whether you want to lower your levels or maintain healthy balance. Even if you honestly have no idea what cholesterol really is, you can still benefit from changing up your snacking game to include more low-cholesterol snacks.
Keep reading to learn more about cholesterol and to discover some low-cholesterol snacks that have so much flavor, they don’t taste “low” on anything.
Cholesterol and Good Health: A Brief Explainer
In general, biological terms, cholesterol is a waxy compound found in animal (including human) blood.
In dietary terms, cholesterol is the amount of this waxy compound we get from eating animal products, including meat, eggs, and dairy.
In health-screening terms, cholesterol is the amount of this waxy compound in our systems.
Now consider cholesterol’s role as a “waxy compound” to understand what it may do to human health. Waxy buildup in ears can interfere with hearing, waxy buildup in pipes can interfere with water flow, and waxy cholesterol buildup in the arteries can interfere with blood flow to the heart, and in some cases, this can lead to total blockages and heart attacks.
All this information makes little difference if you don’t know how to understand and improve your own cholesterol numbers. So let’s get to it!
Your Practical Cholesterol Guide
The Cleveland Clinic has a wonderful explainer on cholesterol numbers. Here are some quick takeaways to guide you on your mission to achieve or maintain healthy cholesterol levels:
- Your cholesterol includes 3 cholesterol subtypes: LDL (low-density lipoprotein) cholesterol, HDL (high-density lipoprotein) cholesterol, and VLDL (very low-density lipoprotein) cholesterol.
- LDL cholesterol buildup can increase your risk of heart disease. (It’s often nicknamed “bad cholesterol.”)
- HDL cholesterol helps fight LDL cholesterol buildup. (It’s often nicknamed “good cholesterol.”)
- VLDL (very low-density lipoprotein) cholesterol carries triglycerides, the “chemically correct” label for fat in your body.
Cholesterol by the numbers
A cholesterol screening will likely return levels for the “cholesterols” above. But how do you interpret those levels? Well, your doctor will definitely help, but the list of favorable levels below will empower you to take an active interest in your reading.
The Cleveland Clinic lists these target levels:
LDL Cholesterol:
- Favorable: 100 or less
- Unfavorable: 160-189
HDL Cholesterol:
- Favorable: 60 or more
- Unfavorable: 40 or less
Triglycerides:
- Favorable: 150 or less
- Unfavorable: 200-499
When to check your cholesterol levels
Cleveland Clinic says “everyone over the age of 20 should get their cholesterol levels measured at least once every 5 years.” According to the National Heart, Lung, and Blood Institute, high blood cholesterol does not often cause specific symptoms; therefore, regular screenings are critical to healthy cholesterol.
Low-Cholesterol Snacking Tips
A Harvard Heart Letter says you may be able to lower your bad cholesterol levels with these foods:
- Oats
- Barley
- Whole grains
- Beans
- Eggplant
- Okra
- Nuts
- Vegetable oil
- Apples
- Grapes
- Strawberries
- Citrus fruits
- Soy
- Fatty fish
Consider working these foods into your diet while avoiding as many high-cholesterol foods as you can.
Grab and Go Low-Cholesterol Snacks
Pick up a low-cholesterol snack online or at a grocery store to make your healthy lifestyle work even if you have no free time for meal prep on your hands.
1. Popcorners Kettle Corn Popped Corn Snack
Sweet cane sugar and savory sea salt meet in the “chipified” version of your favorite fairground snack. These light and airy crisps pack up well and won’t make a mess in the car, on a walk, in the office, or anywhere else you might want to take them.
- Cholesterol content: 0 mg
- Flavor profile: Sweet-and-salty
- Good-for-you ingredients: Yellow corn and sunflower oil
2. Lesser Evil Himalayan Pink Popcorn
Himalayan pink sea salt and plant-based coconut oil make a flavorful popcorn with 0 mg of cholesterol. You’ll wonder why so many people insist on covering their popcorn in butter or synthetic buttery substances.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Non-GMO popcorn and organic coconut oil
3. Simply 7 Sea Salt Quinoa Chips
Fluffy quinoa makes a light and airy chip that hits the spot when you need something salty. Dip the chips in fresh salsa to add lots of flavor without adding extra cholesterol.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Quinoa flour
4. Peeled Snacks Sea Salt Peas Please
This pea-based snack includes protein, veggies, and a crunch that delivers major low-cholesterol satisfaction in every bite. Try not to be too sad if they didn’t make snackable peas when you were a kid. You can make up for lost time now!
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Organic whole green pea flour and organic brown rice flour
5. Bunches of Crunches Coconut Cacao Grainola
Hearty amaranth and millet make a pleasant contrast to deep, flavorful cacao and creamy coconut. You won’t want to stop eating, and you won’t have to since this grainola comes packed with goodness.
- Cholesterol content: 0 mg
- Flavor profile: Sweet
- Good-for-you ingredients: Amaranth, millet, and cacao nibs
6. Lundberg Organic Sesame Tamari Rice Cake
The umami flavors of sesame and tamari make an unforgettable rice cake that will satisfy your cravings for flavors you can usually find only at your local sushi house.
- Cholesterol content: 0 mg
- Flavor profile: Umami
- Good-for-you ingredients: Organic whole grain brown rice and organic sesame seeds
7. Pirate’s Booty Wild Tings™ Lotso Nacho Crunchy Corn Sticks
You don’t need to understand what wild “tings” are to know they’re absolutely delicious. These baked corn snacks come smothered with big nacho flavor.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Cornmeal and nonfat dried milk
8. Newman’s Own Organic Spelt Pretzel Twists
Are you ready for a healthy snacking plot twist? These pretzels may look perfectly normal, but they’re made with organic spelt flour.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Organic spelt flour and organic sunflower oil
9. New York Flatbreads Everything
Everything you love about everything bagels found its way onto a light flatbread that doesn’t need any cream cheese to be absolutely delicious.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Whole wheat flour and distilled vinegar
Flakes of oat and coconut make a bite that’s full of feel-good vibes and plenty of love. These little morsels will fill you up―and not with cholesterol!
- Cholesterol content: 0 mg
- Flavor profile: Sweet
- Good-for-you ingredients: Organic rolled oats
11. The Good Bean Balsamic Herb Favas + Peas
Add a hint of sophisticated Mediterranean flare to your low-cholesterol snacking repertoire with this mix of crispy peas and favas bursting with balsamic flavor.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Fava beans and green split peas
Homemade Low-Cholesterol Snacks
These delicious make-at-home treats take low-cholesterol snacks to new culinary heights. Empower your healthy eating habits with home-made treats packed with love and care.
13. Wishes and Dishes Strawberry Steel Cut Oat Breakfast Bars
Sweet strawberries and wholesome oats make a powerfully comforting combination that also happens to be low in cholesterol.
- Cholesterol content: 30 grams
- Flavor profile: Sweet
- Good-for-you ingredients: Steel cut oatmeal and strawberries
13. Moon and Spoon and Yum Steel Cut Oats + Quinoa Granola Bars
Get a double dose of whole grains with bars that include steel cut oats and quinoa. One batch goes a long way!
- Cholesterol content: 0 mg
- Flavor profile: Sweet
- Good-for-you ingredients: Quinoa and sunflower seeds
14. Holly Grainger Cinnamon Apple Breakfast Barley
We love trying new things, and we certainly count breakfast barley as “new.” Loaded with sweet apples and spicy cinnamon, this barley will fill you up and give you plenty of energy.
- Cholesterol content: 4 mg
- Flavor profile: Sweet
- Good-for-you ingredients: Barley and cinnamon
15. The Curious Chickpea Creamy Vegan Barley Risotto Stuffed Zucchini
Creamy vegan barley filling makes a robust stuffing for crisp, fresh zucchini. Serve this dish as a fancy appetizer or even as an impressive main course for vegan friends.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Barley and zucchini
16. Cookie + Kate Love Real Food Lebanese Lemon-Parsley Bean Salad
You can never have too many bean salads up your sleeve. They’re light, filling, easy to make, and packed full of nutrients. This Lebanese version incorporates lemon juice, garlic, and plenty of fresh herbs.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Red kidney beans and lemon juice
17. Vegan in the Freezer Fully Loaded Black Bean Salad
Here’s another bean salad, because, as we said in #15, you can never have too many bean salads. This version features black beans, tomatoes, peppers, and corn.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Black beans and bell peppers
18. The Couple’s Kitchen Spicy Okra Chips with Mexican Seasoned Salt
People often overlook okra when it comes to healthy snacking, but okra happens to be a nutrient powerhouse! Made into chips, okra becomes a delightful and snackable treat.
- Cholesterol content: 0 mg
- Flavor profile: Spicy
- Good-for-you ingredients: Okra and olive oil
19. Chelsey Amer Nutrition 4-Ingredient Vegan Eggplant Balls
Eggplant does far more than bask in Parmesan cheese. These vegan eggplant balls prove the versatility of this healthy vegetable.
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Eggplant and whole wheat breadcrumbs
20. The Rawtarian Marinaded Raw Eggplant (melanzane Crude Marinate)
Cholesterol-lowering eggplant features in a flavorful raw salad with basil, olive oil, and red chili flakes. Eat it on whole-wheat toast or just with a spoon!
- Cholesterol content: 0 mg
- Flavor profile: Savory
- Good-for-you ingredients: Japanese eggplant and apple cider vinegar
21. Ordinary Vegan Orange Rice Pudding with Shaved Dark Chocolate
This treat tastes as good as any decadent dessert, but it has plenty of nutrients from good-for-you ingredients.
- Cholesterol content: 0 mg
- Flavor profile: Sweet
- Good-for-you ingredients: Cinnamon and pure maple syrup
22. Apples-and-Beans Date & Pistachio Chocolate Bites
Dates, pistachios, and 70% cacao dark chocolate should be enough to make you drool. Add oat cakes, chia seeds, maple syrup, and sea salt to the mix, and you’ve got a cravable go-to treat that won’t wreck your low-cholesterol intentions.
- Cholesterol content: 0 mg
- Flavor profile: Sweet
- Good-for-you ingredients: Chia seeds and pistachios
What are your favorite low-cholesterol snacks? Let us know in the comments below!
Very informative