The 7 Best Snacks at Trader Joe's for Better Cholesterol, Recommended by Dietitians

About 25 million US adults are living with high cholesterol—a risk factor for heart disease and stroke. Dietary changes are one way to prevent or manage high cholesterol, specifically adding more fiber and lowering your saturated fat intake. 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 bunch of heart-conscious, tasty snack options you can’t really find anywhere else. We’re sharing the 7 best snacks at Trader Joe’s for better cholesterol, according to dietitians. 

1. Piquant Popcorn

Say goodbye to regular butter popcorn and hello to Trader Joe’s Piquant Popcorn. This high-fiber savory snack is flavored with onion, garlic and nutritional yeast. In fact, it’s a favorite snack of registered dietitian nutritionist Patricia Kolesa M.S., founder of Dietitian Dish, when it comes to high cholesterol. “Each serving of the 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 out there, each 2 ½-cup serving of Piquant Popcorn has just 0.5 grams of saturated fat. Safflower oil, an unsaturated heart-healthy oil per 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 Peanut Butter Overnight Oats are another standout snack for cholesterol management 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-glucans. Studies have shown that this type of fiber is especially effective at reducing cholesterol levels, particularly LDL cholesterol—the “bad” kind that increases your risk for heart disease.

Plus, thanks to the peanut butter (and oats), each serving has 12 grams of protein! “Trader Joe’s Overnight Oats are high in heart-healthy fats and protein for a filling and satiating mid-day snack. I love adding a tablespoon of chia seeds and fresh fruit for an additional fiber boost,” says Rebecca Jaspan, M.P.H., RD, a certified diabetes care and education specialist and owner of Rebecca Jaspan Nutrition.

3. Olive & Herbs Mixed Nuts

Nuts are part of a heart-healthy eating pattern. And Trader Joe’s Olive & Herbs Mixed Nuts aren’t your run-of-the-mill mixed nuts. They contain dried kalamata olives and savory herbs to take plain mixed nuts up a notch. Plus, their fat and protein content helps hold you over more than a carb-heavy snack, making them great to keep at your desk or in your daily carry bag. “Olive and Herb Mixed Nuts is a combo of a variety of nuts and olives—two varieties of foods that provide heart-healthy ‘good’ fats. Almonds, one nut found in this mix, has been linked to an increase in HDL ‘good’ cholesterol,” says Lauren Manaker, M.S., RDN, a registered dietitian based in Charleston, SC.

4. Organic Seedy Crackers

For Trader Joe’s spin on regular crackers, try their Organic Seedy Crackers. They’re chock-full of healthy whole 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 are also very low in saturated fat, which is one of the main contributors to high cholesterol,” says Houston-based Lauren Mahesri, RD.

The 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 butter for an additional protein boost,” says Wan Na Chun, M.P.H., RD, owner of One Pot Wellness.

5. Bamba Peanut Snacks

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

“The Bamba Peanut Snacks are one of my favorites to recommend from Trader Joe’s because they are a great high-volume, low-calorie option. If you're looking to lower your cholesterol but love to snack, these will help you keep calories and fat content low, while also sneaking in some 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 get moldy? If so, give Trader Joe’s Freeze Dried Raspberries a try. Since they’re freeze-dried, they have a long shelf life and don’t need to be refrigerated. “Boosting your fiber intake is helpful for lowering cholesterol and these provide a whopping 15 grams of fiber per serving! On top of that they contain no saturated fat or sodium. Plus they're non-perishable so are perfect for munching on the go,” says Heidi McIndoo, M.S., RD, owner of Apple a Day Nutrition.

Enjoy them straight out of 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 contain just 40 milligrams per serving. Plus, the quinoa and black beans bump the fiber up to 3 grams per serving—11% of the DV. This fact, paired with their low saturated fat content, makes these chips a great food for high cholesterol. 

In addition, their fiber and protein combo can help you feel full, which may prevent you from consuming other less nutritious snacks, says Kimberley Wiemann, M.S., RDN, owner of Kimberley Wiemann Nutrition. “Furthermore, you can eat the chips with spreads or dips like salsa, where you can increase your veggie and fiber intake even further,” she says.

The Bottom Line

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