Cholesterol is assimilated from the foods you eat, and your liver also produces this waxy fat-like substance. Cholesterol helps in making cell membranes, Vitamin D, and hormones. Like everything else, too much cholesterol can form plaque and be harmful to the heart. Genetics, smoking tobacco, and lack of physical activity can cause high cholesterol. But unhealthy eating habits too is a significant cause of increased cholesterol levels. Here are five foods you can enjoy without worrying about cholesterol.

Fruits
Fruits are first on the list of healthy snacks that will not increase your cholesterol. Many fruits contain potassium, and a soluble fiber, pectin, which helps reduce cholesterol. It gets done in a two-pronged approach, by eliminating excess and by preventing the production of new cholesterol compounds. Pectin is present in fruits like apples, pears, gooseberries, oranges, guavas, plums, strawberries, lemons, grapes, and cherries. Just grab a bowl of fresh fruits when you feel like snacking. They make you feel full and yet do not add any calories. Aim for at least 3 cups of fruit every day to keep cholesterol at bay.

Nuts
Nuts are known to reduce cholesterol, lower blood pressure, and some can even raise good cholesterol or HDL (high-density lipoproteins). They contain proteins, vitamins, antioxidants, monounsaturated fats, and fiber. Because they are calorie-rich, just a handful of nuts should do the trick. The American Heart Association suggests that a person should have a quarter cup of nuts every day. Choose from almonds, hazelnuts, peanuts, pecans, pistachios, pine nuts, and walnuts. Nuts can be a filling snack, however, stay away from the salted varieties.

Oats
The beta-glucans in oats bind together with low-density lipoproteins, or LDL cholesterol (the not-so-healthy kind) and moves it out of your system before they get into the bloodstream. Just half a cup of steel-cut oats with some strawberries and blueberries will add more fiber to your diet and also make for a filling, healthy snack.

Fatty fish
Fish that contain omega-3 fatty acids help improve HDL (high-density lipoprotein) or good cholesterol. They help remove plaque from the arteries and are recommended by doctors at least twice a week. You can enjoy the fish baked or grilled. Try to include mackerel, herring, sardine, salmon, trout, or tuna. Fresh, clean-smelling salmon can be charred a little for a snack with a juicy texture. Season the fish with salt and crushed black pepper, and sear it on high heat in a skillet for about 5 minutes on both sides. When the salmon is well-cooked, garnish with olive oil roasted garlic pods and a sprinkling of fresh dill. Fish is something you can enjoy without worrying about cholesterol.

Beans
Abundant in proteins, complex carbohydrates, folate, soluble and insoluble fiber, and iron, a daily serving of beans (about three-quarters of a cup of cooked beans approximately) for six weeks helps reduce harmful cholesterol levels, according to research studies. Horse gram, pigeon pea, soybean, lentils, chickpeas, black-eyed beans, Pinto beans, kidney beans, lima beans, and fava beans are a few types of nutritious bean varieties that can be had as a snack. A crunchy bean snack that does not increase your cholesterol would be spicy oven-roasted chickpeas. Just coat a bowl of dried chickpeas with some paprika, garlic powder, and olive oil. Spread them out on a baking sheet and bake in a pre-heated oven (at 400 degrees Celsius) for about 45 minutes or until they turn crisp. Cool the chickpeas before enjoying this snack.