Reviewed by Kelli McGrane, M.S., RD

Snacking is a staple of American eating habits. For many individuals, snacks contribute significantly to daily calorie intake and nutrient consumption. A recent survey in 2024 indicated that around 74% of Americans enjoy at least one snack daily, with more than half preferring snacks over conventional meals. Consequently, the choice of snacks can be crucial in managing chronic health issues such as high cholesterol. We consulted with four nutrition experts to find out why edamame tops their list as the ideal choice for a high-protein snack that may assist in lowering cholesterol, and to gather their insights on selecting other heart-friendly snack options.

Why Edamame Stands Out as a Top High-Protein Snack for Cholesterol Management

Edamame is celebrated for its flexibility and impressive nutritional benefits. This young soybean, originating from East Asia, can be eaten steamed or chilled, on its own, or incorporated into salads and grain bowls. A single cup of these vibrant green legumes boasts an impressive 18 grams of protein. Furthermore, they are rich in fiber and packed with several vital nutrients, making them an excellent selection for anyone looking to lower their cholesterol levels.

The Fiber Content in Edamame

One cup of edamame contains 8 grams of fiber, which accounts for approximately 30% of the recommended daily fiber intake. While its total fiber content is commendable, edamame is especially advantageous for cholesterol management due to its soluble fiber composition. “Soluble fiber plays a vital role in maintaining healthy blood cholesterol levels,” explains Elizabeth Ward, M.S., RDN. This type of fiber dissolves in water, forming a gel-like substance in the digestive system that helps reduce the absorption of cholesterol. To effectively enhance soluble fiber intake, Ward suggests aiming for approximately 30 grams of fiber daily from a variety of sources.

Eating fiber-rich foods can also assist in controlling weight by promoting a feeling of fullness between meals and helping to minimize overall calorie consumption. “Managing body weight is important, as excess weight can contribute to elevated cholesterol levels,” emphasizes Ward.

Unique Protein Benefits of Edamame

The soy protein found in edamame is particularly advantageous for heart health compared to various other protein sources. “Research has indicated that soy protein can effectively lower LDL cholesterol levels, making it a wise choice for cardiovascular wellness,” states Lauren Manaker, M.S., RDN, LD. This effect is particularly noticed when soy protein replaces protein sources that contain high levels of saturated fats, such as red meat.

Related: What Happens to Your Body When You Consume Soy Daily

Low in Saturated Fat and Free of Added Sugar

Edamame is naturally low in saturated fat, which is associated with higher cholesterol levels when consumed excessively. “It’s essential to reduce intake of foods high in saturated fats, trans fats, and added sugars to effectively lower cholesterol,” advises Chris Mohr, Ph.D., RD. Additionally, edamame is devoid of trans fats and added sugars naturally. However, it’s important to check labels carefully, as certain brands may include seasoning and sauces that contain excess sugars and sodium.

Selecting Snacks for Improved Cholesterol Levels

Snacking can serve as an effective way to quell hunger between meals and provides an opportunity to enhance your diet’s nutritional quality while benefiting heart health. Choosing the right snack to promote better cholesterol levels can be simpler than you might imagine. Here are some straightforward recommendations from registered dietitians.

Incorporate Protein, Fiber, and Heart-Healthy Fats

A well-rounded snack not only supplies essential nutrients but will also help sustain your fullness between meals. “The secret to effective snacking is to include a mix of healthy fats, protein, and fiber,” advises Stephanie Crabtree, M.S., RD. “Some of my favorite combinations include nuts paired with fresh fruit, homemade energy bites, and hummus alongside vegetable sticks for dipping.”

The experts also suggest enjoying low-fat yogurt with berries, or cottage cheese topped with fruits and nuts for an additional boost of protein and fiber.

Prioritize Whole Foods Whenever Possible

Whole food options typically provide more essential nutrients and lower levels of saturated fat, sodium, and added sugars compared to heavily processed snacks. Mohr recommends opting for whole food alternatives like nuts and seeds, which deliver a good amount of protein and healthy unsaturated fats.

Carefully Review Nutrition Labels

When healthier options are not readily available, attentive label reading is crucial. “Look for certifications indicating heart-healthy properties and review the nutritional facts to ensure your snack aligns with your dietary goals,” suggests Mohr.

When searching for a high-protein snack to aid in reducing cholesterol, pay close attention to saturated fat and added sugar levels. “Saturated fats are prevalent in fatty cuts of meat, some processed meats, certain cheeses, lard, coconut and palm oils, as well as in foods prepared using these fats,” points out Ward. Ideally, look for snacks with 5% or less of the Daily Value for saturated fat.

Final Thoughts

When it comes to managing cholesterol levels, the choice of snacks can have a significant impact. Opt for snacks that are rich in protein and fiber while low in added sugars and saturated fats to promote lower cholesterol levels and support overall heart health.

For more details, read the original article on EATINGWELL.