Nutritionists Have Recommended A Tasty Snack To Lower Cholesterol Levels

It is high in fiber and antioxidants.

High cholesterol levels lead to the formation of plaque in the arteries, which increases the risk of cardiovascular disease and stroke. Fortunately, even small changes in your diet—such as making more mindful choices about snacks—can help lower your cholesterol levels.

According to eatingwell.com, snacking on foods rich in heart-healthy nutrients can help improve your cholesterol levels. Nutritionists cite energy balls made from oats, dried fruit, nuts, and seeds as an example of such a healthy snack. They’re rich in fiber and also contain other valuable nutrients that help maintain healthy cholesterol levels.

“Oats are rich in beta-glucan—a soluble fiber that acts as a sort of ‘sponge’ for cholesterol,” says nutritionist Kieran Campbell. She explains that beta-glucan forms a gel-like mass in the intestines that binds to bile acids (produced by the body from cholesterol), helping to eliminate them from the body.

“A review of 13 clinical trials showed that beta-glucan lowers LDL cholesterol levels by about 10 units,” notes Campbell. To achieve this effect, experts recommend consuming about 3 grams of oat beta-glucan per day.

Additionally, the nuts and nut butter in these energy balls contain unsaturated fats, which help lower cholesterol, says dietitian Lizzie Swick. She advises adding almonds, walnuts, peanuts, or nut butter to the energy balls to enhance this effect.

“Nuts also contain fiber and plant sterols, which inhibit the absorption of cholesterol in the intestines,” she adds.

In addition, oats, nuts, and seeds are also rich in antioxidants, says dietitian Laurie Tenedy. She explains that antioxidants help reduce inflammation in blood vessels and prevent LDL cholesterol from sticking to artery walls, which, in turn, lowers the risk of plaque formation.

“A 2026 study involving adults with metabolic syndrome found that gut microbes convert compounds from oats into beneficial plant compounds, such as ferulic acid,” says Campbell. She notes that these plant compounds are associated with a reduction in “bad” cholesterol (LDL), and that the effect persisted for several weeks after consuming oats.

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