Many of us already know thatCostco is the place to gofor the best sheet cake in town, the bestselection of affordable imported cheeses, and the best spot for a deeply discounted slice of freshly baked pizza. But less known is that Costco also houses an impressive selection of snacks that could help support your efforts to lower your cholesterol. It’s an issue so many Americans deal with—nearly 25 million U.S. adults have blood cholesterol levels that are considered to be “high,” per theCenters for Disease Control and Prevention.Knowing that our beloved warehouse club offers snacks that may help lower this heart-health marker is welcomed news for many.
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How to Pick a Cholesterol-Friendly Snack
While the occasional potato chip fest or ice cream sundae is likely A-OK, focusing on foods higher in fiber and lower in saturated fat and added sugars is typically recommended for those looking tolower their blood cholesterol levels. To help you pick snacks that are appropriate for cholesterol-lowering, here are some criteria to consider before you toss that snack into your grocery cart.
Soluble Fiber
It is no coincidence that theAmerican Heart Associationrecommends that most Americans consume at least 25 grams of fiber every day. As a carbohydrate that you can’t digest, this addition to your diet plays many key roles in your health. There are two types of fiber—soluble and insoluble. According to a 2019 study published inNutrients,soluble fiber tends to more positively impact cholesterol levels, because it can bind cholesterol in the intestine and remove it from the body. But both kinds—they’re found in whole grains, beans and many fruits and veggies—are important for overall wellness. In fact, data published inThe Lancetsuggests that consuming at least 25 total grams of food fiber every day is associated with lower cholesterol and blood pressure.
Plant Protein
Including a snack with some plant-based protein (as opposed to protein from animal sources) may help support better blood cholesterol levels. A study published in Acta Diabetologica shows that, when compared with animal protein, consumption of plant protein could help improve lipid profiles in patients with hypercholesterolemia. Plant-based proteins are often good sources of fiber, which may be the reason why this relationship is observed. Additionally, a 2021 study published inNutrientsdetails that certain amino acids in animal protein, such as carnitine, can be broken down into a compound called trimethylamine-N-oxide (TMAO). Elevated TMAO has been correlated with negative cardiovascular outcomes, like elevated cholesterol. Sources of plant-based proteins include nuts, seeds, soy, beans and whole grains.
“Good” Fats
Not all fats are created equal when you are trying to lower your cholesterol. Consuming large quantities of saturated fat, like the kind in fried foods and red meat,can result in elevated “bad” LDL cholesterol in your body. For people who need to lower their cholesterol, the American Heart Association recommends reducing saturated fat to less than 6% of total daily calories. For someone eating 2,000 calories a day, that’s about 11 to 13 grams of saturated fat. To give you a reference, one serving ofcheese contains 6 gramsof saturated fat, and one serving ofsausage has 7 grams.
On the other hand, focusing on unsaturated fats, like monounsaturated and polyunsaturated fat—found in foods like avocado and nuts—can have the opposite effect, helpinglower blood cholesterol when you replace saturated fats with these better choices.Higher intake of monounsaturated fatmayraiselevels of high-density lipoprotein(HDL, or “good” cholesterol) without upping your LDL cholesterol, per 2023 research published inFrontiers in Physiology.
Niacin
The Best Snack for High Cholesterol at Costco
Now that you know what to look for—and what to avoid—let’s look at a snack option that checks all of the important boxes. (Drumroll.) It’s an Envy apple with a serving ofKirkland Signature Mixed Nut Butter with Seeds.
While it may be a stretch to claim that eating an apple a day truly keeps the doctor away, there does appear to be some truth that noshing apples regularly could lower blood cholesterol levels. Data published inThe American Journal of Clinical Nutritionshows that, after people with mildly high cholesterol ate two apples a day for eight weeks, both their total and LDL cholesterol levels dropped. Apples are a natural source of soluble fiber and plant compounds that may contribute to these positive effects, especially if you eat the skin (it contains more nutrients and fiber than the flesh). They are also a source of cholesterol-supporting micronutrients, likeniacin and vitamin C.
So next time you are at Costco and are ready to stock up on a snack that helps lower cholesterol, be sure to grab a case of Envy apples (they’re typically sold in a 4-pound box) and a jar of Kirkland Signature Mixed Nut Butter for the perfectly balanced snack combo that is portable, nourishing and utterly satisfying.
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