Dietitians Name the Best High-Fiber Snack for Helping Lower Cholesterol

• Oat energy balls contain ingredients that can support cholesterol management.
• Fiber, unsaturated fats and antioxidants from oats, nuts and other add-ins may help reduce cholesterol.
• Experts advise focusing on fiber, cutting back on saturated fat and staying active.

High cholesterol often develops without obvious symptoms, but it can quietly lead to plaque buildup in the arteries and raise the risk of heart disease and stroke. Small changes to everyday eating habits can help improve cholesterol numbers, including paying attention to snack choices between meals.

Although no one snack can lower cholesterol by itself, options made with heart-healthy ingredients can help. Oat energy balls, which are usually made with oats, dried fruit, nuts and seeds, provide fiber along with other nutrients that may support healthier cholesterol levels. Dietitians explain how these ingredients work and share additional advice for managing cholesterol.

Rich in Soluble Fiber

Oat energy balls stand out from many other high-fiber snacks because oats contain beta-glucan, a type of soluble fiber. “Oats are packed with beta-glucan, a soluble fiber that works like a little cholesterol sponge,” says Kiran Campbell, RDN, a heart health dietitian. She explains that beta-glucan forms a gel in the gut that helps trap bile, a digestive fluid made from cholesterol, so it can leave the body. In response, the liver pulls cholesterol from the blood to make more bile, which helps reduce cholesterol levels.

Research suggests beta-glucan can meaningfully lower LDL cholesterol when eaten regularly. “A review of 13 trials found that beta-glucan lowered LDL cholesterol by about 10 points,” says Campbell. To see these benefits, researchers recommended about 3 grams of oat beta-glucan per day.

Full of Unsaturated Fat

The ingredients added to oat energy balls can bring even more heart benefits, especially when nuts or nut butter are included. “Nuts and nut butter give you another cholesterol-lowering advantage that we could all benefit from: unsaturated fats,” says Lizzy Swick, M.S., RD. “When we replace some saturated fat in the diet with monounsaturated and polyunsaturated fats, LDL cholesterol tends to come down.” She recommends almonds, walnuts, peanuts or nut butter in energy balls to help support this effect.

“Nuts also bring along fiber and plant sterols, which can help reduce how much cholesterol gets absorbed in the gut,” she adds. With unsaturated fat, fiber and plant sterols working together, oat energy balls deliver several heart-healthy nutrients in one satisfying snack.

High in Antioxidants

Fiber and unsaturated fat are not the only reasons oat energy balls may help support cholesterol. “Oats, nuts and seeds are also rich in antioxidants,” says Laurie Thenedy, RD. She explains that antioxidants may help reduce inflammation in blood vessels and keep LDL cholesterol from sticking to artery walls, which can lower the chance of plaque buildup. Try adding dried fruit, nuts, seeds and spices for a wider range of antioxidants.

The antioxidants in oats may also help lower cholesterol by supporting the gut microbiome. “In a trial of adults with metabolic syndrome, gut microbes turned oat compounds into helpful plant chemicals like ferulic acid,” says Campbell. She adds that these plant chemicals are linked to lower LDL levels, and the effect lasted for weeks after participants ate the oats. More research is still needed, but supporting gut health may also benefit heart health.

RECIPES TO TRY

Expert Tips for Managing Cholesterol

• Eat fiber-rich foods throughout the day. “Spread fiber across your whole day, not just snack time,” says Campbell. American Heart Association guidelines recommend eating legumes, whole grains, fruits, vegetables, nuts and seeds to help lower LDL. Campbell suggests adding fruit to breakfast or beans to soup. The goal is to make small, sustainable changes you can stick with over time.
• Choose heart-healthy fats. “Swap some foods higher in saturated fats, like butter, fatty meats or foods made with a lot of coconut or palm oil, for foods rich in unsaturated fats like olive oil, avocado, nuts, seeds and fish,” says Swick. She notes that the aim is not to eliminate saturated fat completely, but to replace it more often with unsaturated fats to help lower LDL cholesterol. A helpful rule is to keep saturated fat to no more than 7% to 10% of total daily calories.
• Limit added sugar. Thenedy also points out that added sugar is easy to overlook. She says diets high in added sugar can raise cardiovascular risk. The American Heart Association recommends limiting added sugar to 25 grams per day for women and 36 grams per day for men.
• Build heart-healthy habits beyond food. “Move your body, sleep well and skip all forms of tobacco,” says Campbell. She notes that AHA guidelines identify physical activity, a healthy weight, good sleep and being tobacco-free as key parts of cholesterol care.

Our Expert Take

Improving cholesterol does not have to mean changing everything you eat at once. Often, it begins with small decisions, such as choosing smarter snacks during the day. Oat energy balls are a strong option because they combine soluble fiber from oats, nuts with heart-healthy fats and antioxidant-rich ingredients. Together, these nutrients can help lower LDL cholesterol, protect blood vessels from plaque buildup and support overall cardiovascular health. Habits outside the kitchen matter too, so regular exercise, good sleep and avoiding tobacco are also important for giving your heart the support it needs.