When you shop for groceries at Costco, you’ll notice they have a great selection of easy-to-eat snacks. With so many snack options, it can seem daunting to choose one snack that will support healthy triglyceride levels.
Factors you can’t control, such as family history or certain medical conditions, can increase your risk of having elevated triglyceride levels. However, research shows that a diet high in refined grains and saturated fat sources can have negative effects on blood pressure, blood sugar, cholesterol, and triglyceride levels.
We spoke to two registered dietitians for their thoughts on what to look for when choosing triglyceride-friendly snacks, as well as the best snacks to bring home the next time you’re at Costco.
What to look for when choosing triglyceride-friendly snacks
You want to limit saturated fat and added sugars
When choosing triglyceride-friendly snacks, Michelle Routhenstein, MS, RD, CDECS, CDN, a cardiac nutritionist at EntirelyNourished.com, recommends choosing snacks that are low in saturated fat and added sugars, as these are two foods that can raise triglyceride levels.
Lusenstein’s recommendations are in line with those of the American Heart Association, which is to aim for 5% to 6% of calories from saturated fat, based on a 2,000-calorie diet. This percentage range means no more than 120 calories, or about 13 grams, of saturated fat per day. Snacks with no more than 3 grams of added sugar, or 5% of your daily recommended intake, are also ideal.
I want to eat plenty of dietary fiber.
Fiber helps you feel fuller longer between meals, preventing you from overeating at your next meal, and more importantly, it can lower cholesterol levels by reducing the amount absorbed into your bloodstream.
The 2020-2025 Dietary Guidelines for Americans recommends consuming at least 28-34 grams of dietary fiber per day. Consuming recommended amounts of fiber from a variety of foods can help keep your bowel movements regular and promote overall health.
Best Snacks to Lower Your Triglycerides at Costco
For all of the above reasons, our top pick for a triglyceride-friendly snack at Costco is the Kirkland Signature Nut Bar with Coconut Drizzle and Sea Salt, and here’s why:
High in dietary fiber
This sweet and savory snack bar contains 8 grams of fiber per serving, thanks to almonds, cashews, and sunflower seeds, which is nearly 30% of your recommended daily fiber intake. As mentioned above, fiber is a key ingredient in helping to manage your cholesterol health.
Low Added Sugar
Added sugar is common in snack bars. Manufacturers usually add sugar to snack bars to help the ingredients bind and sweeten them. This Kirkland Nut Bar has 4 grams of added sugar (1 gram more than the recommended amount of added sugar), but the amount of sugar per serving is considered relatively low, especially if your goal is to follow the Dietary Guidelines for Americans recommendation for added sugars (less than 50 grams). So, there is absolutely nothing wrong with incorporating this snack bar into your diet.
Low in saturated fat
Not only does this snack have less than 4 grams of saturated fat, it’s also packed with heart-healthy ingredients like almonds, cashews, and sunflower seeds. Routhenstein explains that nuts and seeds are plant-based proteins that contain heart-protective unsaturated fats and fiber, making them a nutritious food to include in your diet if you’re trying to lower triglycerides. Research shows that nuts may help increase HDL cholesterol (good cholesterol) and reduce LDL (bad cholesterol) and total cholesterol.
Other considerations
While she recommends Kirkland Signature Nut Bars with Coconut Drizzle and Sea Salt as a triglyceride-lowering snack, it’s important to look at your overall eating patterns and lifestyle rather than focusing on specific foods. A nourished brainThey also emphasize that a balanced diet rich in whole fruits, vegetables and whole grains is essential for managing high triglyceride and cholesterol levels.
For most adults, one to two snacks a day is enough, depending on your lifestyle and hunger levels. If you’re feeling hungry or sluggish in the afternoon, eating a triglyceride-friendly snack can help stabilise your blood sugar and shave off some of the excess, Lusenstein adds.
And while snack bars are very convenient, it’s important to remember that making your own snacks can help you better manage your intake of sodium, saturated fat, and added sugars. Examples of easy-to-prepare triglyceride-friendly snacks include bananas and almonds, boiled eggs and fresh fruit, celery sticks with peanut butter, and a low-fat Greek yogurt smoothie with berries.
Conclusion
Next time you’re at Costco, add a box of Kirkland Signature Nut Bars Coconut Drizzle & Sea Salt to your shopping cart. Made with almonds, cashews and sunflower seeds, these nut bars are shelf stable, convenient and nutritious. They’re filling and packed with protein, fiber, vitamins and minerals to help maintain healthy triglyceride levels.
