The #1 High-Protein Snack to Help Lower Cholesterol, According to Dietitians

Reviewed by Dietitian Kelli McGrane, M.S., RD

Snacking is one of the hallmarks of the American diet. For many, snacks are a significant source of calories and nutrients. According to a 2024 survey, approximately 74% of Americans report eating at least one snack per day and more than half of Americans say they prefer snacking over eating traditional meals. As a result, snacks can play an important role in managing chronic conditions like high cholesterol. We talked with four dietitians about why edamame is their No. 1 pick for a high-protein snack to help lower cholesterol levels and asked them to share their top tips for choosing other heart-healthy snacks.

Why Edamame Is the Best High-Protein Snack for Lowering Cholesterol

Edamame has become popular thanks to its versatility and favorable nutrition profile. The young soybean is native to East Asia and can be enjoyed steamed or chilled, on its own or added to salads or grain bowls. Each 1-cup serving of the bright green legume provides an impressive 18 grams of protein. It’s also high in fiber and a good source of several essential nutrients, making it one of the best high-protein snacks for lowering cholesterol levels.

Edamame Is High in Soluble Fiber

One cup of edamame provides 8 grams of fiber or approximately 30% of the daily recommended fiber intake. While the total fiber amount is impressive, edamame is particularly beneficial for lowering cholesterol levels because of its soluble fiber content. “Fiber, particularly soluble fiber, helps support normal blood cholesterol levels,” says Elizabeth Ward, M.S., RDN. Soluble fiber dissolves in water and forms a viscous or gel-like substance in the gastrointestinal tract, reducing cholesterol absorption. Some foods are higher in soluble fiber than others, but Ward says that eating about 30 grams of fiber daily from a variety of foods can help support soluble fiber intake.

Fiber-rich foods can also help you manage your weight by keeping you full between meals and reducing your overall calorie intake., “Body weight contributes to excess cholesterol, so achieving and maintaining a healthy weight is useful,” says Ward.

The Protein in Edamame Is Unique

Compared to many other protein sources, soy protein may be particularly beneficial for heart health. “The soy protein in edamame has been shown to help lower LDL cholesterol levels, making it a smart choice for cardiovascular health,” says Lauren Manaker, M.S., RDN, LD. This is especially true when soy protein foods replace protein sources that are high in saturated fat, like red meat.

Related: What Happens to Your Body When You Eat Soy Every Day

Edamame Is Low in Saturated Fat and Has No Added Sugar

Edamame is naturally low in saturated fat, a nutrient that raises the risk of high cholesterol levels when eaten in excess. “Limiting foods with saturated fats, trans fats and added sugars is important for lowering cholesterol,” says Chris Mohr, Ph.D., RD. Edamame is also naturally free of both trans fat and added sugar. However, because some brands add seasonings and sauces, double-check nutrient labels to avoid edamame products with excess added sugar and sodium.

How to Choose a Snack for Better Cholesterol

Snacks are a great way to quell hunger between meals. They also offer an opportunity to enhance the nutrient quality of your diet and support overall heart health. Deciding which snack to eat for better cholesterol is easier than you might think. Here are a few simple tips from registered dietitians.

Combine Protein, Fiber and Heart-Healthy Fats

In addition to providing more nutrients, a balanced snack will help keep you full between meals. “The key with snacks is to make sure you are getting [a mix of] healthy fats, protein and fiber to keep you full for longer and provide the fuel your body needs to get through to the next meal,” says Stephanie Crabtree, M.S., RD. “Some of my favorites are nuts with a piece of fruit, homemade energy bites and hummus with veggie sticks to dip.”

Our experts also recommend low-fat yogurt topped with berries, or cottage cheese topped with nuts and fruit to help boost protein and fiber intake.

Choose Whole Foods When Possible

Compared to highly processed snack foods, whole food–based options are often richer in essential nutrients and lower saturated fat, sodium and added sugar. Mohr recommends looking for whole food–based options, like nuts and seeds, which provide a good amount of protein and unsaturated fats.

Read Labels Carefully

It’s important to read nutrition labels carefully, since whole or minimally processed foods are not always available. “Check packages for heart-healthy certifications and review nutrient labels to ensure the snack aligns with your goals,” says Mohr.

Saturated fat and added sugar are key nutrients to limit when looking for a high-protein snack to help lower cholesterol levels. “Saturated fats are found in abundance in fatty meats, some processed meats, cheese, lard, coconut and palm oil, and in foods manufactured with lard and coconut and palm oil,” says Ward. Ideally, look for foods containing 5% or less of the Daily Value of saturated fat.

The Bottom Line

When it comes to managing cholesterol, some snacks are more beneficial than others. Choose snacks that are high in protein and fiber and low in added sugar and saturated fat to help lower cholesterol levels and support your overall heart health.

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