High cholesterol doesn’t mean you have to give up snacking altogether. In fact, choosing the right foods between meals can help you get more fiber and heart-healthy fats while avoiding ingredients that may contribute to higher LDL, or “bad,” cholesterol.
But not all popular snacks are created equal. Some seemingly harmless favorites can be loaded with saturated or trans fats and sodium, while others can actually support better heart health. We asked nutrition and heart health experts to weigh in on the best and worst snacks for people with high cholesterol—and some of their picks may surprise you.
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Best: Popcorn
If you’re more of a savory snack person, you may be inclined to reach for salty, processed snacks like potato chips–but as we've noted, these foods should be avoided as much as possible for your health. Luckily, popcorn is one alternative that can actually help keep your heart in good shape. "This snack is whole grain and high in fiber, linked with lowering your risk of heart disease," Dr. Joshua Loh, a Senior Consultant Interventional Cardiologist and Medical Director at Capital Heart Centre tells us. However, remember that adding the wrong toppings can negate the health benefits. He reminds us that keeping butter and salt to a minimum is essential.
Best: Nuts
The monounsaturated and polyunsaturated fats in nuts help to lower LDL cholesterol levels, aka "bad" cholesterol. These fats also promote the increase of HDL cholesterol, which is considered "good" cholesterol, and help remove LDL cholesterol from the arteries.
"ALA in walnuts improves cholesterol levels and reduces inflammation, promoting healthier arteries and lowering the risk of heart disease," notes cardiologist Dr. Christopher Van Nguyen.
Worst: Potato chips
When you're craving a salty, crunchy snack, potato chips are likely your first choice. However, as tasty and addicting as this beloved snack is, potato chips can also be detrimental to your health, particularly when it comes to your heart.
Regularly munching on these bad boys can set you up for a number of health issues, and according to nutritionist Mary Sabat, that includes clogged arteries and a higher risk of heart disease. "Regular potato chips are typically deep-fried in unhealthy oils, which are high in saturated and trans fats," she says. "These fats can increase cholesterol levels and promote the formation of plaque in the arteries, leading to clogged arteries over time."
Nutritionist Susan Schachter seconds this sentiment, pointing out that this snack is also "loaded with excessive sodium," which can lead to an array of health risks. "The combination of trans fats and high sodium intake can raise LDL cholesterol levels and increase the risk of arterial plaque formation, leading to clogged arteries and cardiovascular diseases," she says.
Worst: Cheese Puffs
Much like potato chips—tasty but terrible—cheese puffs are sodium-rich, highly processed, and so easy to eat by the handful. We're sad to say that this cheesy, craveable snack is one more unhealthy option that could lead to clogged arteries and poor heart health.
"Cheese puffs and similar cheesy snacks are often made with partially hydrogenated oils, which contain trans fats," Sabat warns. "These trans fats raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), contributing to arterial plaque buildup."
Schachter agrees. "These cheesy snacks are not only highly processed but also contain high levels of saturated and trans fats. Regular consumption can lead to elevated cholesterol levels, arterial inflammation, and the buildup of fatty deposits in the arteries," she says.
