Best Snacks at Trader Joe’s for Better Cholesterol

About 25 million adults in the US live with high cholesterol – a risk factor for heart disease and stroke. Dietary changes are one way to prevent or manage high cholesterol, especially by adding more fiber and decreasing saturated fat intake. However, if you’re at a loss when it comes to eating foods to help manage your cholesterol, we’ve got you covered.

It’s no surprise that Trader Joe’s has a variety of delicious, heart-conscious foods you can’t find anywhere else. We’re sharing the 7 best foods at Trader Joe’s for better cholesterol, according to nutritionists.

1. Spicy popcorn

Say goodbye to regular buttered popcorn and hello to Trader Joe’s Spicy Popcorn. This delicious high-fiber snack is flavored with onion, garlic and nutritional yeast. In fact, it’s a favorite snack of registered dietitian Patricia Kolesa MS, founder of Dietitian Dish, when it comes to high cholesterol. “Each serving of Piquant popcorn contains 3 grams of fiber. “Fiber has been shown to lower dietary cholesterol and can help curb hunger levels,” she says.

Plus, unlike some buttered popcorn, each 2 ½ cups of Piquant popcorn has just 0.5 grams of saturated fat. Safflower oil, a heart-healthy polyunsaturated oil according to the American Heart Association, contributes most of the other 6.5 grams of fat in this popcorn.

2. Peanut Butter Overnight Oats

Trader Joe’s Overnight Oats with Peanut Butter is another outstanding cholesterol-management snack with 6 grams of fiber per serving. Oats are one of the best foods for high cholesterol because they contain a type of soluble fiber called beta-glucan. Studies have shown that this type of fiber is particularly effective in lowering cholesterol levels, especially LDL cholesterol – the “bad” kind that increases the risk of heart disease.

Plus, thanks to the peanut butter (and oats), each serving has 12 grams of protein! Trader Joe’s Overnight Oats are rich in heart-healthy fats and protein for a satisfying and 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, a board-certified diabetes care and education specialist and owner of Rebecca Jaspan Nutrition.

3. Nuts mixed with olives and herbs

Nuts are part of a heart-healthy eating pattern. And Trader Joe’s Mixed Olive and Herb Nuts are not your run-of-the-mill mixed nuts. They feature dried kalamata olives and savory herbs to take simple mixed nuts up a notch. Plus, their fat and protein content helps you keep more than a carb snack, making them great to keep on your desk or in your everyday bag. Mixed Nuts with Olives and Herbs is a combination of a variety of nuts and olives – two types of foods that provide heart-healthy ‘good’ fats. Almonds, a nut found in this mix, 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 spin on regular crackers, try Seady Organic Crackers. They’re full of healthy grains and seeds, including brown rice, quinoa, flaxseeds, and sesame seeds. “They are packed 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 one of the main contributors 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 alike. “I enjoy these crackers on their own, but they also pair well with hummus, guacamole, or nut butters for an extra boost of protein,” says Wan Na Chun, MPH, RD, owner of One Pot Wellness.

5. Bamba Peanut Snacks

If you’re a fan of peanut butter and wheat, then you’ll absolutely love Trader Joe’s Bamba Peanut Snacks. They are like cheese puffs, but with peanut flavor instead of cheese.

“Bamba Peanut Snacks are one of my favorites to recommend from Trader Joe’s because they’re a great high-volume, low-calorie option. If you’re looking to lower your cholesterol but enjoy snacking on easily, these will help you keep calories and fat content low while also being low in fiber,” says Mahesri.

Each serving has 2 grams of fiber. While this is slightly less fiber than our high cholesterol guidelines for snacks, it’s still 7% of the daily value (DV). Plus, each serving has just 1 gram of saturated fat, making it a good option for those with high cholesterol. For more fiber, try eating these with a side of fruit like berries or a banana.

6. Freeze-dried raspberries

Are you someone who always buys berries but never eats them before they go moldy? If so, try Trader Joe’s Freeze Dried Raspberries. Since they are freeze-dried, they have a long shelf life and do not need to be refrigerated. “Increasing fiber intake is beneficial for lowering cholesterol and these provide 15 grams of fiber per serving! Additionally, they contain no saturated fat or sodium. Plus, they don’t spoil, so they’re perfect for eating 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 Tortilla Chips

Tortilla chips can be high in sodium, but Trader Joe’s Black Bean Quinoa Tortilla Chips contain just 40 milligrams per serving. Plus, quinoa and black beans pack up to 3 grams of fiber per serving—11% of the DV. This fact, coupled with the low saturated fat content, makes these chips a great food for high cholesterol.

Plus, their combination of fiber and protein can help you feel full, which can keep you from reaching for other less nutritious foods, says Kimberley Wiemann, MS, RDN, owner of Kimberley Wiemann Nutrition. “Also, you can eat chips with a spread or dip like salsa, where you can increase your vegetable and fiber intake even more,” she says.

After all

To up your snacking game without raising your cholesterol, Trader Joe’s has options for both sweet and savory lovers. All of the foods on this list have a good amount of fiber and minimal saturated fat to promote healthy cholesterol levels, even when you’re eating on the go. So head to Trader Joe’s – your heart health and taste buds will thank you!