What Chips Are Good for High Cholesterol? Your Guide to Heart-Healthy Snacking

January 8, 2026 •

4 min read

High cholesterol levels affect millions and increase the risk of heart disease. However, managing it doesn't mean you must abandon your favorite crunchy snacks. Knowing what chips are good for high cholesterol can help you make delicious, heart-healthy choices and satisfy your cravings without compromising your health.

Quick Summary

This article explores nutritious chip alternatives, from store-bought options made with healthier oils to simple homemade recipes, to help manage high cholesterol through smart snack swaps.

Key Points

Choose Baked or Air-Fried: Opt for cooking methods that use less unhealthy fat, as opposed to deep frying.
Look for Healthy Oils: Prioritize chips cooked in avocado or olive oil, which contain beneficial unsaturated fats.
Go for Fiber-Rich Ingredients: Bean, lentil, and veggie chips often contain more fiber and protein, which is good for cholesterol.
Control Sodium Intake: Many heart-healthy brands offer low-sodium options, or you can control it completely by making chips at home.
Make Chips at Home: Homemade options like kale or baked root veggie chips give you ultimate control over ingredients and preparation.
Pair with Healthy Dips: Enhance your snack's nutritional value by pairing it with dips like hummus or guacamole.
Read Labels Carefully: Always check the nutrition label for saturated fat, sodium, and fiber content before buying.

Navigating the Snack Aisle: Understanding What to Look For

When you're managing high cholesterol, the key to choosing better chips lies in understanding the ingredients and preparation methods. Traditional fried potato chips, often cooked in unhealthy oils and loaded with sodium, are best avoided. Instead, focus on snacks that are either baked or air-fried, and made with heart-healthy ingredients.

Prioritizing Healthy Fats and Fiber

Heart-healthy options emphasize unsaturated fats and dietary fiber, which both play a crucial role in lowering LDL ("bad") cholesterol. Chips made with healthy fats like avocado oil or olive oil are superior choices to those cooked in vegetable oil blends or high-in-saturated-fat options like coconut oil. Additionally, fiber-rich snacks made from legumes, vegetables, and whole grains help increase satiety and contribute to better cholesterol management.

Smart Store-Bought Chip Choices

The market now offers a variety of healthier packaged chips that align with a heart-healthy diet. Reading labels is crucial to identify ones that fit your dietary needs.

Bean-Based Chips: Brands like Beanitos and Hippeas utilize black beans or chickpeas, providing a significant boost of fiber and plant-based protein compared to traditional corn or potato chips.
Veggie Chips: While some veggie chips are just thinly sliced, fried vegetables, healthier versions can offer more nutrients. Look for options like Terra Original Real Vegetable Chips or Trader Joe's Crispy Crunchy Okra, which provide soluble fiber.
Avocado or Olive Oil Chips: Certain brands, including Siete and Sprouts' house brands, cook their chips exclusively in heart-healthy avocado oil, delivering a satisfying crunch without the saturated fats.
Popped Snacks: Air-popped options like PopCorners or Angie's BOOM CHICKA POP popcorn offer a low-fat, crispy alternative to traditional fried chips.

The DIY Advantage: Making Your Own Chips at Home

For ultimate control over ingredients, sodium, and fat content, making your own chips is an excellent option. Homemade versions allow you to use minimal healthy oils and bake or air-fry for maximum heart-health benefits.

Baked Root Vegetable Chips: Thinly slice sweet potatoes, beets, or parsnips. Toss with a small amount of olive oil and your favorite spices, then bake until crispy.
Kale Chips: Massage torn kale leaves with a touch of avocado oil and sprinkle with sea salt. Bake at a low temperature until crunchy.
Homemade Baked Tortilla Chips: Cut extra-thin corn tortillas into wedges, lightly spray with water, and sprinkle with salt before baking until golden and crisp.
Air-Fried Plantain Chips: A healthier version of a delicious snack. Thinly slice green plantains and air-fry with a light coating of olive or avocado oil.

Homemade vs. Store-Bought Heart-Healthy Chips


Feature	Homemade Chips	Store-Bought Healthy Chips	Traditional Potato Chips
Fat Source	High-quality, healthy oils (e.g., olive, avocado)	Healthier oils (e.g., avocado, canola, bean oil)	Often vegetable oil blends high in saturated fat
Fat Content	Fully controlled, typically very low	Generally lower than traditional chips, but varies by brand	Often high, especially in fried varieties
Fiber Content	Can be very high depending on ingredient (kale, beets, lentils)	Often higher due to legume or whole-grain bases	Typically very low
Sodium Content	Fully controlled; can be minimal	Varies by brand; often available in low-sodium versions	Often very high
Preservatives	None	Few to none in most heart-healthy brands	May contain artificial additives
Taste/Texture	Can be customized; may vary batch-to-batch	Consistent; designed to rival traditional chips	Highly consistent, salty, and greasy
Effort	Requires preparation, time, and cooking	Instant gratification; grab and go	Instant gratification; grab and go

Making the Best Choice for Your Lifestyle

Choosing the best chips for high cholesterol depends on your priorities. Homemade chips give you complete control over ingredients, making them the healthiest option. If convenience is a priority, many excellent store-bought alternatives exist. Always check the nutrition label for sodium content, saturated fat, and fiber. Pair your healthy chips with a fiber-rich dip, like guacamole or hummus, for added benefits. With a little knowledge, you can continue to enjoy crunchy snacks while staying on track with your heart health goals.

For more comprehensive information on dietary fats and cholesterol, the National Institutes of Health (NIH) provides authoritative guidance: How a Mediterranean Diet Lowers Risk of Cardiovascular Disease.

Conclusion

Managing high cholesterol requires mindful eating, but it doesn't mean eliminating all your favorite snacks. By opting for chips made from healthier, fiber-rich ingredients like beans, lentils, and vegetables, and choosing baked or air-fried versions, you can satisfy your craving for crunch. Whether you prefer the convenience of better-for-you store-bought brands or the control of homemade alternatives, making simple, educated swaps is a key step toward a heart-healthy diet. Remember to always check the nutrition facts and prioritize ingredients cooked in healthy fats like avocado or olive oil. Enjoy your snacks, guilt-free and heart-smart.

Frequently Asked Questions

No, not all baked chips are equal. While baked chips are generally lower in fat than their fried counterparts, it's essential to read the ingredients list. Some baked versions can still be high in sodium or made with less-healthy oils.

For homemade chips, the best options are heart-healthy oils like avocado oil or extra virgin olive oil. Both are high in monounsaturated fats, which can help lower LDL cholesterol.

It is best to limit or avoid regular fried potato chips. They are typically high in unhealthy fats and sodium, both of which can negatively impact cholesterol levels and heart health.

You can try air-popped popcorn seasoned with a little salt, or bake your own kale chips, baked tortilla chips, or lentil chips. Nuts and roasted chickpeas are also excellent crunchy, heart-healthy options.

Fiber, especially soluble fiber found in legumes and vegetables, can help lower cholesterol by binding to it in the digestive system and removing it from the body. It also increases satiety, which can prevent overeating.

For high cholesterol, reducing both unhealthy fat (especially saturated and trans fat) and sodium is important. Focus on options that prioritize healthy, unsaturated fats and lower sodium. Always read the label for the full nutrition profile.

Pair your healthy chips with nutritious dips like homemade guacamole (rich in healthy fats), hummus (high in fiber), or salsa. These add extra flavor and nutrients without adding unhealthy fats.