Dealing with high cholesterol? You’re not alone. An estimated 94 million adults in the U.S. have cholesterol levels that are higher than ideal. The good news is that making small changes to your diet, like swapping out unhealthy snacks for heart-friendly ones, can do wonders. If you’ve been wondering stuff like, “Can you eat chips with high cholesterol?” or “What’s a snack I can grab that’s actually good for my cholesterol levels?”, don’t worry—I’ve got you covered.
Here, we’ll chat about the best snacks to help lower cholesterol, some store-bought options, and even answers about what kinds of chips you can still enjoy (because, spoiler alert, chips aren’t totally off-limits).
Why Snacks Matter for Cholesterol
Snacks aren’t just filler between meals. Picking the right ones can keep you energized and actually help manage cholesterol levels. The American Heart Association (AHA) suggests going for snacks that are high in fiber, plant-based fats, and omega-3s. These nutrients help lower LDL (the bad cholesterol) and support your heart in all the right ways.
On the flip side, snacks that are full of saturated fats or trans fats (think cookies, standard chips, or buttery popcorn) can push your cholesterol numbers in the wrong direction. That’s why having some easy, healthy go-to options makes such a big difference.
Easy and Delicious Low Cholesterol Snack Ideas
Here are some ideas for snacks that are as tasty as they are good for your heart.
1. Avocado Toast
There’s a reason avocado toast is everywhere. Avocados are loaded with healthy monounsaturated fats that lower bad cholesterol. Top a slice of whole grain toast with a quarter of an avocado, a squeeze of lemon juice, and maybe a pinch of chili flakes for a satisfying snack. Quick, easy, and seriously good for you.
2. Roasted Chickpeas
Need something crunchy? Roasted chickpeas are a lifesaver. Full of fiber and plant-based protein, they’re easy to make at home. Just toss the chickpeas in olive oil, sprinkle your favorite spices (paprika and garlic powder are great), and bake at 400°F for about 30 minutes.
3. Smoothie Attack
Sometimes you just want something sweet, right? Blend up berries, almond milk, and a banana for a quick smoothie. Berries, especially blueberries, are super high in antioxidants. Bonus tip? Toss in a tablespoon of chia or flaxseeds for omega-3 fats.
4. DIY Veggie Chips
Got a craving for chips? You can totally whip up your own. Slice up kale, zucchini, or sweet potatoes thinly, toss with olive oil and a sprinkle of salt, and bake until crispy. These are low in bad fats and high in fiber.
5. Tuna Lettuce Wraps
Canned tuna is an easy, healthy snack base. Mix it with hummus or mashed avocado instead of mayo for an extra heart-friendly boost, then wrap it up in lettuce leaves or nori sheets for a fresh, low-carb option. Tuna is packed with omega-3 fats, which are awesome for lowering cholesterol.
What Chips Are Good for High Cholesterol?
Chips don’t have to be entirely off the table when you’re watching your cholesterol. The key is finding alternatives that aren’t loaded with saturated fats or fried in unhealthy oils. Some better-for-you options include:
- Beanitos Black Bean Chips: These are made with whole black beans and are higher in fiber and protein than regular tortilla chips.
- Angie’s BOOM CHICKA POP Sea Salt Popcorn: This whole-grain snack skips the butter but keeps the crunch.
- Baked Veggie Chips (like kale or sweet potato chips): When baked, these are a great option for pairing with heart-healthy dips like guacamole or hummus.
If you’re shopping for chips, check the label for terms like “baked,” “whole grain,” and “low-saturated fat.” Avoid options that have ingredients like “partially hydrogenated oils” (that’s a fancy term for trans fats).
Store-Bought Snacks to Lower Cholesterol
Sometimes, you just don’t have the energy to prep your own snacks, and that’s totally fine. Here’s a list of store-bought, cholesterol-friendly snacks that work in a pinch.
Trader Joe’s Crispy Crunchy Okra
Made with just okra, oil, and salt, this crispy snack is high in soluble fiber, which helps trap cholesterol in your gut before it gets absorbed.
Hope Hummus
Pair this fiber-rich dip with carrot sticks, celery, or whole grain crackers. Hummus is made from chickpeas, which naturally help lower cholesterol.
Flackers Flaxseed Crackers
These crackers are a good source of omega-3 fats and fiber, both of which are essential for healthy cholesterol levels.
The Good Bean Roasted Chickpeas
These are pre-made roasted chickpeas that come in different flavors. Packed with protein and fiber, they’re perfect for keeping in your bag for on-the-go snacking.
How to Snack Smart
Here’s what’s worked for me and could make your snack routine go so much smoother, too:
Keep It Simple
You don’t need complicated recipes. A handful of nuts, an apple, or pre-sliced veggies can be lifesavers.
Portion It Out
Ever grab a bag of nuts or those crispy chickpeas, and suddenly it’s empty? (Guilty.) Measure out single servings to avoid overdoing it.
Pair Snacks with Water
Instead of sugary drinks, sip on water, sparkling water, or unsweetened iced tea.
Quick Tip: Go Natural When Healthy Feels Out of Reach
Healthy, cholesterol-lowering snacks can still be delicious and satisfying. It’s all about finding foods that make you feel good while supporting your goals! These days, sticking to healthy snacks can be a challenge. Hectic schedules and work demands often leave little time to prepare, and nutritious options can be expensive.
A simple tip to stay on track is to choose natural foods over processed ones. Whole foods like fruits, nuts, seeds, and low-fat dairy not only offer more variety but can also be more budget-friendly. When you’re torn between what’s convenient and what’s healthy, always go for the options that come from nature.