Which chips are best for high cholesterol? Your Guide to Heart-Healthy Snacking

December 16, 2025 •

4 min read

According to the CDC, nearly 94 million U.S. adults aged 20 or older have high total cholesterol, making informed dietary choices critical. This guide will help you understand which chips are best for high cholesterol, focusing on healthier alternatives that satisfy your cravings without compromising heart health.

Quick Summary

This article explores how to select heart-healthy chips for individuals with high cholesterol, highlighting the importance of baking over frying, choosing beneficial oils, and monitoring sodium levels to make informed snacking decisions.

Key Points

Choose Baked Over Fried: Opt for chips that are baked or air-fried instead of deep-fried to significantly reduce saturated fat intake.
Prioritize Healthy Oils: Look for chips cooked in beneficial oils like avocado, olive, or sunflower oil, which contain heart-healthy fats.
Check Sodium Levels: Select lower-sodium or unsalted chip varieties to help manage blood pressure and overall heart health.
Boost Fiber Content: Choose chips made from whole grains, legumes, or vegetables to get extra fiber, which aids in managing cholesterol.
Consider Homemade Options: Baking your own veggie or tortilla chips at home gives you complete control over ingredients and nutrition.

Understanding the Connection: Chips and Cholesterol

Traditional potato chips pose a risk for individuals with high cholesterol due to their high content of saturated fats, trans fats, and sodium. These unhealthy components, often a result of deep-frying in certain oils, contribute to increased LDL ("bad") cholesterol levels and cardiovascular issues. A heart-healthy diet, however, does not mean eliminating all crunchy snacks. It requires a strategic shift toward better ingredients and preparation methods.

The Impact of Cooking Method and Oil

Deep-Frying: The process of deep-frying at high temperatures, especially in oils high in saturated fat (like palm or coconut oil), can create harmful compounds and increase a chip's saturated fat content.

Baking and Air-Frying: Opting for baked or air-fried chips significantly reduces fat content. For example, baked versions of popular chips can reduce fat by over 60% compared to their fried counterparts. This method produces a crispy texture with less oil and fewer potential byproducts like acrylamide.

Healthy Oils: The type of oil used is paramount. Chips cooked in heart-healthy unsaturated fats, such as avocado oil or olive oil, are a much better choice. These oils contain monounsaturated fats that can help improve cholesterol levels.

Healthiest Store-Bought Chips for High Cholesterol

Several brands are committed to producing healthier chip options that don't skimp on flavor. Here are some of the best choices available on the market:

Siete Sea Salt Tortilla Chips: Made with heart-healthy avocado oil and simple ingredients, these grain-free chips offer a satisfying crunch.
Kettle Brand Air Fried Chips: These are air-fried instead of deep-fried, resulting in a lighter chip with less fat compared to traditional kettle chips.
Popchips Original Sea Salt: These chips are popped, not fried, making them lower in fat and a great alternative for those watching their cholesterol.
Jackson's Avocado Oil Sweet Potato Chips: Made with non-GMO heirloom sweet potatoes and cooked in premium avocado oil, these are a delicious and crisp choice.
Terra Exotic Vegetable Original Chips: This brand offers chips made from vibrant root vegetables, providing different nutrients and antioxidants than standard potato chips.
Hippeas Organic Chickpea Tortilla Chips: Made from chickpeas, these offer a boost of fiber and protein, which can help increase satiety.

Homemade Chips: Ultimate Control

For the ultimate control over ingredients and preparation, making chips at home is an excellent option. This allows you to completely avoid unhealthy oils, excess sodium, and preservatives. Here are a few ideas:

Kale Chips: Toss kale leaves with a small amount of olive oil and bake until crispy.
Baked Tortilla Chips: Cut whole-grain or corn tortillas into triangles, spray lightly with olive oil, season, and bake until crisp.
Baked Vegetable Chips: Thinly slice vegetables like sweet potatoes, beets, or zucchini, toss with olive oil and spices, and bake until crunchy.

Healthy Chips vs. Unhealthy Chips: A Comparison


Feature	Healthy Chips (Baked/Air-Fried)	Unhealthy Chips (Traditional Fried)
Cooking Method	Baked, Air-Fried, or Popped	Deep-Fried
Oil Type	Avocado oil, Olive oil, Sunflower oil	Palm oil, Coconut oil, Partially hydrogenated oils
Fat Content	Significantly lower fat overall	High in fat, particularly saturated and trans fat
Sodium	Often available in low-sodium or unsalted varieties	High sodium content is typical
Ingredients	Simple, recognizable whole food ingredients	Contains artificial additives and preservatives
Fiber	Higher fiber from whole grains or legumes	Very little to no dietary fiber

Reading the Label: What to Look For

When shopping for packaged chips, always read the nutrition label and ingredient list carefully. Focus on these key factors:

Cooking Method: Prioritize baked or air-fried over deep-fried options.
Fat Type: Check the ingredients for healthy oils like avocado, olive, or sunflower oil. Avoid saturated and trans fats.
Sodium Content: Choose products with lower sodium levels, ideally less than 20% of the Daily Value per serving.
Fiber: Look for chips made with whole grains or legumes, as they naturally contain more fiber, which is beneficial for cholesterol management.
Portion Size: Remember that even a healthier chip should be consumed in moderation. Portioning into a bowl can help prevent overeating.

Conclusion: Mindful Snacking for Better Health

Choosing heart-healthy snacks is a key part of managing high cholesterol. By selecting baked or air-fried chips, opting for those made with healthier oils like avocado or olive oil, and keeping an eye on sodium and fiber content, you can continue to enjoy a satisfying crunch. Making chips at home is also a great way to have complete control over what you're eating. By being a mindful consumer and reading labels, you can make smarter choices for your heart health and enjoy snacks without guilt. To learn more about heart-healthy eating, consult reputable sources like the American Heart Association.

American Heart Association - Healthy Eating

Frequently Asked Questions

Yes, you can. The key is moderation and making smarter choices, such as selecting baked, low-sodium chips made with heart-healthy oils like avocado or olive oil, instead of deep-fried, high-sodium varieties.

Not necessarily. While they sound healthy, some vegetable chips are still deep-fried and loaded with sodium and saturated fat. Always check the nutrition label and look for baked or air-fried options.

Avocado and olive oils are among the best choices for heart-healthy chips. They are rich in monounsaturated fats, which can help improve cholesterol levels.

Fiber, especially soluble fiber found in whole grains and legumes, can help reduce cholesterol by binding to it in the digestive system and removing it from the body. Choosing chips with higher fiber content is a good strategy.

Deep-fried chips are often cooked in oils high in saturated and trans fats, which can raise LDL ('bad') cholesterol. High-heat frying can also produce unhealthy byproducts.

Reduced-fat chips are often a better option than their full-fat counterparts, but they may still contain higher sodium levels or unhealthy fats. Always check the label for the specific type of fat used and the overall sodium content.

Yes, making your own chips is an excellent option because it gives you full control over the ingredients, cooking method, and sodium levels. You can use healthy oils and bake or air-fry them.