In the United States, about 25 million adults live with high cholesterol, a risk factor for heart disease and stroke. Dietary changes are one way to prevent or manage high cholesterol, including adding more fiber and reducing your intake of saturated fats. However, if you’re lost when it comes to snacking to help manage your cholesterol, we’ve got you covered.
Unsurprisingly, Trader Joe’s has a ton of healthy and tasty snacks that you won’t find anywhere else. We’re sharing the 7 Best Trader Joe’s Snacks for Better Cholesterol, According to Dietitians.
1. Spicy popcorn
Say goodbye to regular buttered popcorn and hello to Trader Joe’s spicy popcorn. This tasty, fiber-rich snack is flavored with onion, garlic, and nutritional yeast. In fact, it’s registered dietitian nutritionist Patricia Kolesa MS, founder of Dietitian Dish, RD’s favorite snack when it comes to high cholesterol. “Each serving of spicy popcorn contains 3 grams of fiber. Fiber has been shown to reduce dietary cholesterol and can help reduce hunger levels,” she says.
Plus, unlike some buttered popcorns, each 2 ½-cup serving of spicy popcorn contains just 0.5 grams of saturated fat. Safflower oil, a heart-healthy unsaturated oil according to the American Heart Association, contributes most of the remaining 6.5 grams of fat in this popcorn.
2. Peanut Butter Overnight Oats
Trader Joe’s Peanut Butter Oatmeal is another great snack for cholesterol management, with 6 grams of fiber per serving. Oats are one of the best foods for fighting high cholesterol because they contain a type of soluble fiber called beta-glucan. Studies have shown that this type of fiber is particularly effective at lowering cholesterol levels, especially LDL cholesterol, the “bad” cholesterol that increases the risk of heart disease.
Plus, thanks to the peanut butter (and oats), each serving packs 12 grams of protein! “Trader Joe’s oatmeal is high in heart-healthy fats and protein, making it a filling midday snack. I like to add a tablespoon of chia seeds and fresh fruit for an extra boost of fiber,” says Rebecca Jaspan, MPH, RD, certified diabetes care and education specialist and owner of Rebecca Jaspan Nutrition.
3. Mixed nuts with olives and herbs
Nuts are part of a heart-healthy diet. Trader Joe’s Mixed Nuts with Olives and Herbs are no ordinary mixed nuts. They feature dried Kalamata olives and flavorful herbs to enhance the taste of regular mixed nuts. Plus, their fat and protein content helps keep you going longer than a high-carb snack, making them ideal to keep on your desk or in your daily carry bag. “Mixed Nuts with Olives and Herbs is a blend of various nuts and olives, two varieties of foods that provide heart-healthy “good” fats. Almonds, one of the nuts found in this blend, have been linked to an increase in “good” HDL cholesterol,” says Lauren Manaker, MS, RDN, a registered dietitian based in Charleston, SC.
4. Organic Seed Crackers
For Trader Joe’s take on regular crackers, try their Organic Seed Crackers. They’re packed with whole grains and healthy seeds, including brown rice, quinoa, flaxseeds, and sesame seeds. “They’re loaded with fiber, which acts like a magnet in the body to bind to cholesterol and remove it from your system. They’re also very low in saturated fat, which is a major contributor to high cholesterol,” says Houston-based Lauren Mahesri, RD.
Tamari soy sauce adds a delicious umami flavor that pairs well with sweet or savory toppings. “I enjoy these crackers on their own, but they also pair well with hummus, guacamole, or nut butter for an extra protein boost,” says Wan Na Chun, MPH, RD, owner of One Pot Wellness.
5. Bamba Peanut Snacks
If you’re a fan of peanut butter and corn puffs, you’ll love Trader Joe’s Bamba Peanut Snacks. They’re similar to cheese puffs, but with peanut flavor instead of cheese.
“Bamba Peanut Snacks are one of my favorite Trader Joe’s recommendations because they’re a great high-volume, low-calorie option. If you’re looking to lower your cholesterol but like to snack, these snacks will help keep your calorie and fat intake low, while still providing fiber,” says Mahesri.
Each serving contains 2 grams of fiber. Although this is slightly less fiber than our recommendations for high-cholesterol snacks, it still represents 7% of the daily value (DV). Plus, each serving contains only 1 gram of saturated fat, making it a good option for people with high cholesterol. For more fiber, try eating them with a fruit like berries or a banana.
6. Freeze-dried raspberries
Are you always buying berries but never eating them before they go moldy? If so, try Trader Joe’s freeze-dried raspberries. Since they’re freeze-dried, they last a long time and don’t need to be refrigerated. “Increasing your fiber intake is helpful for lowering cholesterol, and these raspberries provide 15 grams of fiber per serving! Plus, they’re free of saturated fat and sodium. Plus, they don’t perish, making them perfect for snacking on the go,” says Heidi McIndoo, MS, RD, owner of Apple a Day Nutrition.
Enjoy them straight from the bag or add them to yogurt, oatmeal or a smoothie.
7. Quinoa and Black Bean Infused Tortilla Chips
Tortilla chips can be high in sodium, but Trader Joe’s Quinoa and Black Bean Infused Tortilla Chips have only 40 milligrams per serving. Additionally, quinoa and black beans increase fiber content by up to 3 grams per serving, or 11% of the recommended daily value. This fact, combined with their low saturated fat content, makes these chips an excellent food for people suffering from high cholesterol.
Plus, their combination of fiber and protein can help you feel full, which can keep you from reaching for other, less nutritious snacks, says Kimberley Wiemann, MS, RDN, owner of Kimberley Wiemann Nutrition. “Plus, you can eat the chips with spreads or dips like salsa, which helps you boost your veggie and fiber intake even more,” she says.
The essential
To spice up your snacks without raising your cholesterol, Trader Joe’s has options for both sweet and salty food lovers. All of the snacks on this list contain a decent amount of fiber and minimal saturated fat to promote healthy cholesterol levels, even when you’re snacking on the go. So, head over to Trader Joe’s—your heart health and taste buds will thank you!