8 Heart Healthy Snacks for Low Cholesterol
Print Friendly, PDF & Email

Satisfying cholesterol-friendly snacks that support heart health

Healthy snacks for low cholesterol - lower high cholesterol

Are you feeling confused over which foods to eat to support heart health? There is often lots of mixed messages out there about which foods are best to support health heart, which can leave many of us confused on what to limit or what to eat more of. In this post, we’ll discuss some simple tips to best support your heart and lower your cholesterol as well as provide 8 tasty and satisfying snacks for low cholesterol.   

What foods are best to help lower cholesterol 

One common myth about lowering cholesterol in your blood is to eliminate cholesterol in your diet by avoiding foods like shrimp, eggs, or other animal products. There is no Canadian recommendation to limit dietary cholesterol nor does the Dietary Reference Intakes by the Institute of Medicine specify a target for dietary cholesterol. Most people can eat an egg a day without impacting their blood cholesterol levels. It is far more impactful to focus on the below suggestions: 

Choose unsaturated fats most of the time 

Heart-healthy fats such as polyunsaturated and monounsaturated fat can improve cholesterol and triglyceride levels and reduce your risk for heart disease. These fats are found in foods like vegetable oils (olive, canola, avocado, flaxseed, safflower, sunflower, and walnut oil), nuts, seeds, avocados, and olives.

Omega-3 fats, a type of polyunsaturated fat, can lower blood triglycerides and reduce the stickiness of the blood. These are found in foods like canola oil, ground flaxseeds, chia seeds, walnuts, omega-3 eggs, soy foods, fish, seafood, and fish oils.  

Reduce trans fats and be mindful of saturated fats 

too much trans fat can increase the bad LDL cholesterol and lower the good HDL cholesterol in the blood, therefore increasing the risk of heart disease. Trans fats are banned in Canada but some countries still have them in packaged and processed foods like deep fried items, commercial baked goods, or hydrogenated vegetable oils.  

Traditionally, saturated fats were thought to be harmful for heart health, but newer research has found it may or may not increase the bad LDL cholesterol in the body. Part of the reason there may be conflicting evidence depends on what foods are replacing saturated fat. When monounsaturated and omega-3 fats replace saturated fat in the diet, there is a beneficial effect on heart health, where if sugar and refined carbohydrates are replacing saturated fat, there is a negative effect on heart health. Saturated fats are found in heavily marbled meats, the skin of poultry, butter, margarine, tropical oils, and high fat dairy products.  

Pump up your soluble fibre intake

Soluble fibre is known to help lower LDL cholesterol levels. Research suggests an intake of at least 10 grams of soluble fibre per day is beneficial. Examples of foods rich in soluble fibre are whole grains (like oats, rye, barley, wheat), psyllium husk (found in Kellogg’s All Bran Buds), fruits and vegetables, and beans and legumes.  

Power up with plants

Fruits and vegetables contain important phytonutrients and are a great source of fibre, which can help protect our heart and arteries. Research on soy foods, like edamame, tofu, or soy nuts, shows that an intake of 20-25 grams of soy protein per day can lower LDL cholesterol levels and improve heart health. Plant sterols, found in foods like nuts, seeds, vegetable oil, legumes, whole grains, vegetables and fruit, and fortified foods, have also been shown to assist in lowering LDL cholesterol.  


Keep in mind nutrition is complicated and food is a mix of many nutrients. Health depends on the quality of your whole diet, not just the type of fat or another single ingredient. Instead of counting specific grams of fat, focus on eating balanced meals made with wholesome foods that contain simple ingredients.  

8 Easy Snacks for Low Cholesterol 

This is not an exhaustive list but rather some ideas to get you started! Here are some of our best snacks for cholesterol: 

1. Guacamole and whole grain or black bean chips  

Avocado is a great source of fibre and unsaturated fats and choosing a whole grain or black bean chip provides additional fibre. If possible, choose a lower sodium baked chip (read labels to compare different products).  

2. Oatmeal energy bites  

Typically created with rolled oats and a type of nut or seed butter, energy bites can be a great source of fibre and healthy fats. Not to mention, they’re super easy for on-the-go!  

Try out some delicious energy ball recipes! 

Nutty Chocoholic Balls 

Nut Free Energy Balls  

3. Roasted chickpeas  

Delicious and fun! And packed with fibre and protein.  

4. Edamame  

A great source of soy protein. Try them as a snack or add them to a stir fry, on salads, or in soups.  

5. Trail mix  

A classic snack for on-the-go or outdoor activities. Packed with healthy fats in nuts and seeds and fibre from dried fruit.  

6. Apple slices with peanut butter (or peanut butter/yogurt dip) 

Have you tried “yo-nut” dip before? Mix peanut butter and yogurt together to make a delicious dip for fresh fruit.  

7. Raw vegetables and hummus  

A fibre-rich snack that can easily be prepped to take to work or school. Tip: look for individually portioned hummus packs at the grocery for extra ease.  

8. Avocado toast with sesame seeds   

Another avocado focused snack because they’re so delicious! Spread sliced or mashed avocado on a piece of whole-grain toast and sprinkle with a little salt and sesame seeds.  

If you’re looking to make healthier choices to support your heart health, remember that small steps can add up to big change. Rather than focusing on calculating exact grams of fat, focus on eating a balanced diet with wholesome foods. Add variety where you can and have fun with it! Hopefully, these snack ideas can be a great starting point!  

Have high cholesterol and interested in nutrition counselling to help lower it? We can help!

If you are looking for heart health advice and high cholesterol diet support our Calgary Dietitian / Online Nutritionist team can help support you with more education on what to eat for high cholesterol, high triglycerides, high blood pressure, weight concerns, meal planning and building a sustainable plan you can live with for life.

PS. Many health/work benefits cover registered dietitian services!

Connect with us to see one of our cholesterol and heart health dietitians:

Curious to learn more about managing high cholesterol with nutrition? Check these articles out:

Print Friendly, PDF & Email

As seen in


Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This