What type of chips can I eat if I have high cholesterol?

November 20, 2025 •

4 min read

According to the American Heart Association, a diet high in saturated and trans fats can raise your cholesterol levels, increasing your risk of heart disease. This means that when you have high cholesterol, it's crucial to know what type of chips can you eat to enjoy a satisfying snack without compromising your health.

Quick Summary

This guide explores healthier chip choices for individuals with high cholesterol, focusing on baked, legume-based, and vegetable alternatives. It provides tips for reading nutrition labels, emphasizes low saturated fat and sodium, and suggests simple homemade options to help you snack smarter.

Key Points

Choose Baked or Air-Fried: These methods drastically reduce the fat content compared to traditional deep-frying, which is better for cholesterol management.
Check for Healthy Fats: Opt for chips cooked in heart-healthy oils like avocado, olive, or sunflower oil, and avoid those with high saturated fats from sources like palm oil.
Prioritize Low Sodium: Always read the nutrition label and select varieties with the lowest possible sodium content to support healthy blood pressure.
Consider Legume-Based Options: Chips made from black beans or chickpeas provide extra fiber and protein, which can help lower cholesterol and increase satiety.
Make Your Own: Creating homemade chips from vegetables like sweet potatoes or kale gives you full control over ingredients and preparation, ensuring a healthier final product.
Use an Air Fryer: An air fryer is an excellent tool for making crispy, homemade chips with very little oil.
Explore Alternatives: For a truly heart-healthy snack, consider air-popped popcorn, roasted chickpeas, or nuts instead of store-bought chips.

Understanding the Impact of Chips on Cholesterol

Traditional potato chips are often high in unhealthy saturated fat, trans fat, and sodium, ingredients that are particularly detrimental to cardiovascular health. High levels of saturated and trans fats can increase your low-density lipoprotein (LDL) cholesterol, often called "bad" cholesterol, which can lead to plaque buildup in your arteries. Excess sodium can also contribute to high blood pressure, another risk factor for heart disease. Therefore, making mindful snack choices is a key part of a heart-healthy diet.

The Healthiest Chip Options

Fortunately, several types of chips and crunchy snacks offer a healthier alternative to conventional fried potato chips. These options focus on better cooking methods and nutrient-rich ingredients.

Baked Chips: Unlike deep-fried chips, baked versions use hot air to achieve a crispy texture, significantly reducing the fat content. Many popular brands offer a baked line of their classic chips, providing a lighter option with less fat and calories.
Legume-Based Chips: Chips made from black beans, chickpeas, or other legumes are an excellent choice because they provide more fiber and protein than traditional potato chips. Brands like Beanitos offer flavorful bean chips that are also gluten-free. This added fiber is beneficial for digestion and helps reduce cholesterol absorption.
Vegetable Chips: Chips made from root vegetables like sweet potatoes, beets, or even kale are a good way to add more nutrients to your snack. While some store-bought vegetable chips can still be high in sodium, choosing baked versions with minimal ingredients is key. Look for those cooked in healthier oils like olive or avocado oil.
Popped Chips: Brands like Popchips use heat and pressure to create a satisfyingly crunchy snack that is never fried. These often contain less saturated fat and calories than their fried counterparts, making them a better occasional treat. However, always check the sodium levels, as they can still be high.

Decoding the Nutrition Label

Choosing a healthy chip requires more than just picking a bag that says "veggie" or "baked." Reading the nutrition facts is essential for making an informed decision. Here’s what to look for:

Low Saturated Fat: Aim for a chip with less than 5g of saturated fat per 100g, or ideally, an "amber" or "green" label. Also, check the ingredients list for healthier oils like avocado, olive, or sunflower oil, and avoid those with palm or coconut oil, which are high in saturated fat.
Low Sodium: Excessive sodium can negatively impact blood pressure. The NHS recommends aiming for less than 600mg of sodium per 100g. There are even "no salt added" options available for those who need to strictly monitor their intake.
Higher Fiber and Protein: Chips made from legumes or whole grains will typically have higher fiber and protein counts. These nutrients help you feel full and can aid in lowering cholesterol.

Homemade Heart-Healthy Chips

Making your own chips at home gives you complete control over the ingredients, especially the amount of oil and salt. An air fryer is an excellent tool for achieving a crispy texture with minimal oil.

Air-Fryer Sweet Potato Chips Recipe

Ingredients:

1 medium sweet potato
1 tsp olive oil or avocado oil
Pinch of sea salt
Optional: Paprika, garlic powder, or chili powder for flavor

Instructions:

Prep: Wash and thinly slice the sweet potato (a mandoline works best for even slices). Pat the slices dry completely.
Coat: In a bowl, toss the sweet potato slices with the oil and seasonings until lightly coated.
Air Fry: Arrange the slices in a single layer in your air fryer basket. Cook at 375°F (190°C) for 10-15 minutes, flipping halfway through, until golden and crispy.
Cool: Let them cool for a few minutes; they will crisp up even more as they cool.

Comparison Table: Healthy vs. Traditional Chips


Feature	Traditional Fried Potato Chips	Baked or Air-Fried Chips	Legume-Based Chips	Homemade Vegetable Chips
Saturated Fat	High	Low	Low	Low
Sodium	High	Medium to High	Medium	Controllable (can be low)
Fiber	Low	Low to Medium	High	High
Protein	Low	Low	Medium to High	Low
Key Ingredients	Potatoes, palm/vegetable oil, high salt	Potatoes, vegetable oil, salt	Legumes, vegetable oil, rice flour	Sliced vegetables, olive/avocado oil, seasonings

Conclusion

Navigating snack choices with high cholesterol doesn't have to be a flavorless affair. By understanding the impact of saturated fat and sodium, and seeking out better-for-you options like baked, legume, or vegetable-based chips, you can enjoy a satisfying crunch. Making your own chips, especially with an air fryer, offers the most control over ingredients and provides a delicious, heart-healthy alternative. Remember to always read nutrition labels and prioritize snacks that are low in unhealthy fats and high in beneficial fiber to support your cardiovascular health. A balanced diet and portion control are your best tools for enjoying snacks responsibly. For more heart-healthy eating tips, visit the American Heart Association at www.heart.org.

Delicious and Crunchy Alternatives to Chips

For those times when a chip just won't do, or you want to expand your healthy snack repertoire, consider these crunchy and heart-healthy alternatives:

Air-popped popcorn (without butter and minimal salt)
Roasted chickpeas (seasoned with herbs and spices)
Unsalted nuts and seeds (in moderation)
Crispy kale chips (baked or air-fried)
Whole-grain crackers with a low-sodium dip like hummus
Apple or pear slices with a tablespoon of unsalted nut butter

Frequently Asked Questions

Not necessarily. Despite their name, many veggie straws are primarily made from potato flour and starches, and are often fried, with very few actual vegetables. They can still contain significant fat and sodium, so it's important to check the label.

When making homemade chips, opt for oils with heart-healthy monounsaturated or polyunsaturated fats, such as olive, avocado, or canola oil. These are more stable and support better cholesterol levels than saturated fats from sources like butter or coconut oil.

Kettle-cooked chips are often higher in unhealthy fats because they are continuously tossed in oil while cooking. While some air-fried versions exist, it's generally best to choose standard baked or air-popped options if you have high cholesterol.

Both baked and air-fried chips are excellent choices for reducing fat intake compared to deep-frying. Air-frying is particularly effective at achieving a crisp texture with minimal oil, making it a fantastic option for a heart-healthy diet.

While guacamole made from avocado is a healthy dip rich in monounsaturated fats, it's important to choose heart-healthy chips to go with it. Pair it with baked tortilla chips or vegetable sticks instead of high-fat, fried versions.

Fiber, especially soluble fiber found in legumes and whole grains, can help manage cholesterol levels. It binds to cholesterol in the digestive system and helps remove it from the body before it can be absorbed.

Not necessarily. While they will be lower in sodium, you can add flavor with spices like paprika, garlic powder, onion powder, or black pepper. This allows you to enjoy a flavorful snack while strictly controlling your salt intake.