8 Low Cholesterol Snacks That Can Also Prevent Cancer

When it comes to managing our health, we often focus on weight management and calorie counting. However, it's equally important to manage cholesterol levels. (Here are some cholesterol-lowering foods you can eat every day.) This fatty substance helps the body function by producing hormones, building bile in the liver, stimulating tissue formation, and supporting healthy cells. It's widely known that high levels are associated with cardiovascular problems, such as stroke and heart disease — but what many don't realize is that there's an integral link between cholesterol and cancer, too.

Professor Erik R. Nelson, of the Department of Molecular and Integrative Physiology at the University of Illinois at Urbana-Champaign, published findings in Endocrinology that revealed a connection between the way the body metabolizes cholesterol and the progression of cancer. According to the research, cholesterol may impact cancer cells directly — and even the immune cells around them. The American Heart Association (AHA) recommends all adults, starting at age 20, have their cholesterol checked every four to six years. The readings encompass your total cholesterol, HDL ("good") cholesterol, LDL ("bad") cholesterol, and triglycerides (the fat that stores calories).

Because cholesterol is found in animal products, eating balanced meals is ideal. When life gets in the way of food prep, an easy way to fulfill that requirement is by noshing on fruits, veggies, nuts, and grains throughout the day. In addition to keeping you satiated, smart snacking helps regulate blood sugar and prevent overeating. Here are eight quick and fun bites that won't raise your cholesterol levels and may reduce your cancer risk!

There's a reason berries are considered superfoods. "Fruits and vegetables contain little, if any, cholesterol, and the added high fiber and vitamin content is not only heart-healthy, but may reduce the risk of cancer also," cardiologist Dr. Nick West, M.D., explains to The Healthy. Blueberries are notable for their significant antioxidants, which can neutralize harmful free radicals and potentially reduce the risk of developing cancer. They may even improve the efficacy of radiation therapy, per 2012 research published in Cancer Science.

Strawberries, raspberries, and blackberries also contain antioxidants, one of which is ellagic acid. Studies have found that it may stymie harmful cell growth, particularly those linked to breast, esophageal, bladder, and colon cancers. Essentially, the antioxidant "reminds" the cells to die off.

"On average, people who eat more berries seem to live a little bit longer," says Dr. Eric Rimm, Sc. D., who's an epidemiology and nutrition professor at Harvard T.H. Chan School of Public Health. Eating the equivalent of a cup per day is an easy way to add berries to your diet. For multiple treats throughout the day, pack multiple single-serve containers, throw them in a bag, and go! Or, to integrate into meals, blend a handful into smoothies for breakfast or add some to Greek yogurt, cereal, or oatmeal. For lunch, toss some berries into a salad. Strawberries are an excellent accompaniment to spinach salads. A bowl of "naked berries" for dessert makes a great dessert, too. (Read what happens to your body when you eat berries every day.)

Carrots are a low-calorie vegetable available year-round with a variety of health benefits, including lowering cholesterol and reducing the risk of cancer. That's largely due to their soluble fiber content, which is derived from pectin. Studies have found that pectin may lower LDL levels. Orange carrots owe their vibrant color to beta-carotene, a type of carotenoid that the body converts into vitamin A. The vitamin could activate certain proteins that slow cancer cell growth. Red and purple carrots even contain anthocyanins, which could minimize oxidative stress and inflammation linked to cancer. 

Although they're less common, even other carrot colors contain their own beneficial phytochemicals. Red and yellow carrots have carotenoids in the form of lycopene and lutein, respectively. The bottom line is that the carotenoids in carrots of all hues could be a powerful addition to a cancer-fighting and cholesterol-lowering diet, with some evidence suggesting they could decrease the risk of developing colon, stomach, mouth, and lung cancers.

Raw or cooked carrots? The verdict is still out, as there are benefits to both. Cooking may reduce the impact of some antioxidants on the body, but it can help the body to absorb it better. When preparing an easy-to-consume, easy-to-transport snack, raw is the true winner. Paired with a side of hummus (made with chickpeas), this combo packs a fibrous punch. (Here's what happens when you eat hummus every day.)

Nuts of all kinds can reduce hunger pangs and satiate your appetite between meals. Studies suggest the antioxidant and anti-inflammatory properties in certain nuts may protect the body from both high cholesterol and some types of cancer. Many contain phytosterols, a type of plant-based chemical that essentially reduces how much cholesterol the body absorbs. A study even noted a considerable link between nut intake and a reduction of recurrence rates in patients with stage III colon cancer. 

As snacks go, nuts are truly among the healthiest. Collective research even found that people who eat at least an ounce of nuts daily have a 15% less risk of developing cancer. And, of course, they're just plain good for you. Stacy Kennedy, a registered dietitian, tells AARP, "All nuts have fiber, protein and healthy fat. Almonds have vitamin E, walnuts have omega-3s, pistachios have calcium, Brazil nuts have selenium, which is an important antioxidant. You could go on and on." 

Eating them is beneficial, but so is portion control. Because they're high in calories, it's best to stick to the daily recommended amount. Overconsumption could lead to weight gain or food toxicity, which could defeat the intended purpose. To further protect your heart, opt for unsalted or low-sodium varieties to minimize the risk of blood pressure spikes.

Most people think of popcorn in the context of the buttery, salty treat at the movie theater, or something you can zap in the microwave in a couple of minutes. What many don't realize is that popcorn in its simplest form can be a heart-healthy, cholesterol-regulating, cancer-fighting snack. Air-popped in particular has several nutritional benefits. It's a fibrous whole grain that's rich in phenolic acid, a protective antioxidant. Research suggests that, when it's combined with standard therapies, it may further facilitate cancer cell death. (On a related note, eating popcorn has an unexpected effect on your poop.)

Popcorn is also packed with polyphenols, the antioxidant responsible for reducing inflammation. They can be beneficial in many ways, from improving your heart health to lowering your risk of cancer. It's important to keep in mind that popcorn with common toppings, like butter, caramel, and cheese, can add unhealthy fats and cholesterol and cancel out the snack's natural benefits. In lieu of those, healthier toppings like herbs and spices can be flavorful substitutes.

It's also important to avoid microwave popcorn. Yifang Zhu, who's an associate professor of the environmental health sciences department in UCLA Fielding School of Public Health, tells Time, "Our research shows when people microwave popcorn, there are significant amount[s] of ultrafine particles produced." Prolonged exposure to these particles has been linked to lung disease.

There's a reason why chickpeas are central to the Mediterranean diet, which is highly recommended by doctors and nutritionists. Chickpeas, also known as garbanzo beans, contain soluble fiber, which can lower LDL levels and total cholesterol. Plus, "[t]hey also contain bioactive compounds known as phenolics that are believed to play a role in the prevention of colon cancer," says researcher Dr. Linia Patel to The Sunday Times.

Like other cholesterol-lowering snacks, chickpeas contain antioxidants that protect the body from free radicals. Among them are quercetin and myricetin, flavonoids that have been shown to reduce inflammation while inhibiting cancer cell activity. Roasting these legumes is an easy way to enjoy them on the go — and a single light, airy, and crunchy half-cup serving makes a great substitute for chips. 

Be mindful of your toppings, though. Cayenne, oregano, and garlic are a few of the very flavorful options that can brighten up your chickpea snack and even enhance its cancer-inhibiting properties. Another big benefit is their longevity. Store them in an airtight container to keep them fresh and delicious for several days. Chickpeas are also the main ingredient in hummus. Combined with tahini, lemon juice, and garlic, they create a healthy dip that can last for a few days.

Sometimes referred to as "nature's candy," grapes are rarely thought of as a fruit with multiple health benefits. While the heart-healthy benefits of consuming red wine are well established, few realize that eating grapes straight from the vine offers its own powerful perks. Grapes contain fiber and an assortment of phytonutrients that have been shown to lower cholesterol while supporting immune health. 

The insoluble and soluble fibers contained in grapes also aid in digestion, with the highest content in the skin. That's vital, as 2021 research published in Nutrients has found that eating grapes could boost levels of Akkermansia, a beneficial type of bacteria that plays a critical role in metabolism. Simply put, Akkermansia can help break down the excess sugar and cholesterol in the body while giving the digestive system an extra boost. The combination contributes to a stronger defense system better equipped to protect you against potential cancer risk factors like inflammation and disease.

A single one-cup serving is cholesterol-free and easy to eat as a quick and portable snack. All color varieties contain the antioxidant resveratrol (which studies have found could reduce cholesterol levels), and all have similar nutritional value. Grapes with darker shades, such as red and purple, do contain increased flavonoids and phytonutrients. If you're consuming them strictly for their health benefits, these are your best allies. (Read if grapes are good for diabetes.)

Avocados can pack a real punch. They're cholesterol-free and there's evidence that they can actually lower LDL and boost HDL levels. There is also evidence that some compounds in avocado — like carotenoids and phytochemicals — could minimize cancer risk. Avocados are among the richest in phytosterol content of any fruit. They also contain beta-sitosterols, a form of natural plant sterol that's been shown to help regulate cholesterol levels.

Eating avocados could also potentially prevent certain types of disease, including cancers of the cervix, colon, pancreas, and stomach. And like many other cancer-fighting snacks, the carotenoids and phytochemicals could potentially reduce the spread of cancer (known as metastasis). Because they have an anti-inflammatory effect, they can simultaneously strengthen healthy cells and prevent sick cells from spreading. Avocados are an especially good source of lutein, which has antioxidant properties that may protect against cancer. 

Of course, there are many ways to consume avocado, but if you're thinking health, spreading them on a whole wheat cracker or rice cake is a great option. If you're taking it to go, slice the avocado lengthwise and use a rubber band to keep the sides intact. That way, the seed will keep the avocado mesocarp (commonly referred to as the "flesh") from oxidizing. Pair it with some whole-grain crackers, and you've got an appetite-filling morsel to go!

Oats are considered the gold standard in the effort to treat high cholesterol with diet. In fact, it was due to the extensive research highlighting its many protective benefits that oatmeal became one of the first foods to earn a heart-healthy label. Oats contain beta-glucan, a type of soluble fiber that basically "traps" bile acids by creating a gel-like substance in the small intestine. This efficiently prevents LDL from being absorbed in your bloodstream, potentially preventing spikes. While eating bowls and bowls of oatmeal won't endlessly lower your cholesterol, eating several "doses" of soluble fiber daily can have a noticeable benefit. 

Oatmeal is also highly recommended to cancer patients, as it contains many nutrients that support the body during chemotherapy. But did you know that it may also prevent cancer? Eating whole grains as part of a fiber-rich diet promotes regularity while also binding to potential cancer-causing substances in the colon, which could further reduce your risk. Take it from an oncologist who eats oats every day to lower her cancer risk. "Food influences every part of our body and builds us up," says oncologist Dr. Michelina Cairo, M.D., to Parade."Vitamin and mineral-packed whole foods provide our bodies with the elements they need to repair damage and be resilient."

Oatmeal isn't just limited to breakfast. If you want to eat it on the go, oat energy balls are a tasty snack option. You can be creative with recipes, adding everything from equally beneficial nuts to dried fruits.