Cholesterol is necessary for your body to function properly. That said, if you have too much of it in your blood, it can narrow or block your arteries, putting you at risk of coronary artery disease and other heart complications. According to researchers, following a healthy diet can improve good cholesterol levels and keep your heart healthy. If you’re planning to follow a cholesterol-friendly diet, read on to know which snacks you can include:

Nuts

Nuts are a great snack to help lower cholesterol. Consuming walnuts daily brings down the chances of cardiovascular diseases, and the same holds for almonds. Pistachios are also a great snack option as they are rich in fiber and antioxidants, and pecan nuts are full of monounsaturated fatty acids, beta carotene, and vitamin E, which help maintain healthy cholesterol levels.

Dark chocolate

If you crave something sweet in between meals, consider snacking on a small piece of dark chocolate. Chocolate bars with at least 75% concentrated cocoa are rich in flavonoids, which is a boon for people with a risk of developing cardiovascular diseases. In 2017, a study published in the Journal of the American Heart Association stated that eating dark chocolates improves blood lipid profile over time.

Whole-grain foods

Incorporate whole-grain foods and snacks in your diet to help lower high cholesterol. Oats and barley are great mid-meal snack options as they contain a type of soluble fiber called beta glucan that lowers blood cholesterol levels. Packaged oat products often have high amounts of salt or sugar, so choose organic variants like rolled oats for the best benefits.

Sterol- and stanol-fortified foods

Sterols and stanols are plant chemicals that block cholesterol from being absorbed into the blood. Small amounts of sterols are found in vegetable oil, nuts, and seeds, but it’s not enough to lower cholesterol levels. Many food companies have developed special products like fruit and nut cereal bars, yogurt-drinks, and milk with added sterols and stanol. Look out for products labeled “fortified with stanols or sterols” in the supermarket next time when shopping for snacks to help lower high cholesterol.

Fruits and vegetables

Fruits and vegetables contain vitamins, minerals, and plant chemicals that are essential for the body and help you stay healthy. They are also high in fiber and block cholesterol molecules from being absorbed into the bloodstream. Baked sweet potato or aubergine, shallow-fried okra, steamed broccoli with pepper, apples, strawberries, and prunes are some great snack options to help lower high cholesterol.

Legumes and beans

A great source of plant-based protein, regularly eating legumes like chickpeas or black beans instead of meat can considerably lower cholesterol levels. It’s best to rinse and drain the saltiness if you’re using canned legumes. You can include them in mid-meal snacks by making dips like hummus or adding them to salads or sauces.