The Best Snack for Lowering Cholesterol, According to Dietitians

High cholesterol is a condition that often develops without obvious symptoms. However, beneath the surface, it can slowly contribute to plaque buildup in your arteries, increasing your risk of heart disease and stroke. Fortunately, small changes to your eating habits can help lower your cholesterol levels, including being mindful of the snacks you eat between meals.

Although no snack alone can lower cholesterol levels, those that contain heart-healthy nutrients can help lower your cholesterol levels. Made with oats, dried fruits, nuts and seeds, Oatmeal Energy Balls contain several ingredients that are not only high in fiber, but also rich in other nutrients that can help maintain healthy cholesterol levels. We spoke with dietitians to find out how these ingredients help lower cholesterol and for additional tips on managing cholesterol levels.

Filled with soluble fiber

Oatmeal Energy Balls stand out from other high-fiber snacks because of their unique type of soluble fiber. “Oats are full of beta-glucan, a soluble fiber that acts like a little cholesterol sponge,” says Kiran Campbell, RDN, heart health dietitian. She explains that beta-glucan forms a gel in your gut that helps trap bile, a digestive fluid made from cholesterol, so it can be eliminated from the body. As a result, your liver extracts cholesterol from your blood to produce more bile, helping to lower your cholesterol levels.

Research suggests that beta-glucan can produce significant reductions in LDL (low-density lipoprotein) cholesterol when consumed regularly. “A review of 13 trials found that beta-glucan reduced LDL cholesterol by about 10 points,” says Campbell. To reap these benefits, researchers recommended consuming about 3 grams of oat beta-glucan per day.

Filled with unsaturated fats

The ingredients you mix into oatmeal energy balls may provide additional heart health benefits, especially when they contain nuts or nut butter. “Nuts and nut butter give you another cholesterol-lowering benefit that we could all benefit from: unsaturated fats,” says Lizzy Swick, MS, RD. “When we replace some saturated fats in the diet with monounsaturated and polyunsaturated fats, LDL cholesterol tends to go down.” She suggests adding almonds, walnuts, peanuts, or nut butter to your energy balls to support this cholesterol-lowering effect.

“Nuts also provide fiber and plant sterols, which can help reduce the amount of cholesterol absorbed in the gut,” she adds. With the combination of unsaturated fats, fiber and plant sterols, Oatmeal Energy Balls deliver several heart-healthy nutrients in one satisfying snack.

Rich in antioxidants

Fiber and unsaturated fats aren’t the only reasons why oatmeal energy balls help improve cholesterol. “Oats, nuts, and seeds are also rich in antioxidants,” says Laurie Thenedy, RD. She explains that antioxidants help reduce inflammation in your blood vessels and prevent LDL cholesterol from sticking to your artery walls, which, in turn, helps reduce the risk of plaque buildup. Try mixing dried fruits, nuts, seeds and spices to get a variety of antioxidants.

The antioxidants in oats may also help lower cholesterol by nourishing your gut microbiome. “In a 2026 trial of adults with metabolic syndrome, gut microbes transformed oat compounds into useful plant chemicals like ferulic acid,” says Campbell. She shares that these plant chemicals are linked to lower LDL levels and that the reduction lasted for weeks after participants ingested the oats. She notes that more research is needed to verify these findings, but emphasizes that supporting your gut health may benefit your heart.

Expert Tips for Managing Cholesterol

• Eat fiber-rich foods throughout the day. “Spread fiber throughout the day, not just at snack time,” says Campbell. The American Heart Association guidelines recommend a diet rich in legumes, whole grains, fruits, vegetables, nuts and seeds to reduce LDL. Campbell suggests eating fruit for breakfast or trying beans in your soup. The key is to make small, lasting changes that you can maintain over time.
• Prioritize heart-healthy fats. “Replace some foods high in saturated fat, like butter, fatty meats, or foods high in coconut or palm oil, with foods high in unsaturated fat, like olive oil, avocado, nuts, seeds, and fish,” says Swick. She points out that instead of trying to cut out saturated fats completely, the goal is to replace them more often with unsaturated fats to help lower LDL cholesterol. A good rule of thumb is to limit saturated fat to no more than 7 to 10 percent of your total daily calories.
• Limit added sugar. An overlooked recommendation is to limit your added sugar intake, shares Thenedy. She explains that a diet high in added sugars can increase your risk of cardiovascular disease. “The American Heart Association recommends a daily limit of added sugar for women at 25 grams per day and for men at 36 grams per day.”
• Adopt heart-healthy habits beyond diet. “Move your body, sleep well, and avoid all forms of tobacco,” says Campbell. She shares that the AHA guidelines cite physical activity, a healthy weight, good sleep, and no smoking as the foundations of cholesterol treatment.

Our expert opinion

Controlling your cholesterol doesn’t necessarily mean overhauling everything you eat at once. Sometimes it starts with small choices, like the snacks you eat throughout the day. Oatmeal Energy Balls are a great snack to improve cholesterol levels because they contain oats rich in soluble fiber, nuts with heart-healthy fats, and a blend of antioxidant-rich foods. Together, these ingredients help lower LDL cholesterol, protect blood vessels from plaque buildup, and support overall cardiovascular health. But the habits you adopt outside of the kitchen also matter. So make sure you exercise regularly, sleep well, and avoid tobacco to give your heart the support it deserves.