Costco shoppers are likely familiar with the store’s vast selection of grab-and-go snacks, which can be overwhelming when trying to choose one that supports healthy triglyceride levels. While factors like family history and certain medical conditions can increase the risk of elevated triglycerides, diet plays a crucial role in managing these levels. Research suggests that a diet high in simple carbs and saturated fats may negatively impact blood pressure, blood sugar, cholesterol, and triglycerides. A shift towards foods that are higher in fiber and lower in saturated fats can help address this.
Two registered dietitians shared their insights on selecting a triglyceride-friendly snack and recommended the best option from Costco.
When choosing a snack to manage triglyceride levels, Michelle Routhenstein, a cardiology dietitian, advises opting for foods low in saturated fats and added sugars, as these ingredients can raise triglycerides. This recommendation aligns with the American Heart Association’s guidelines, which suggest limiting saturated fat to no more than 6% of total calories—roughly 13 grams or 120 calories on a 2,000-calorie diet—and keeping added sugars under 6% of total calories as well. For women, this is about 100 calories or 6 teaspoons of sugar; for men, it’s 150 calories or 9 teaspoons.
Fiber is another key component of a triglyceride-friendly diet. It helps stabilize blood sugar, keeps you feeling full, and lowers cholesterol by reducing absorption in the bloodstream. The Dietary Guidelines for Americans recommend consuming 28 to 34 grams of fiber per day, and meeting this goal can promote overall health.
Among the available options at Costco, the Kirkland Signature Nut Bars with Cocoa Drizzle & Sea Salt stand out as a top choice for managing triglycerides. These bars provide 8 grams of fiber per serving—nearly 30% of the daily recommended intake—thanks to almonds, cashews, sunflower seeds, and chicory root fiber. They also contain only 4 grams of added sugar, which is slightly above the recommended daily amount but still a relatively low amount for a snack. With fewer than 4 grams of saturated fat per bar, these nut bars also offer heart-healthy fats from plant-based ingredients like almonds, cashews, and sunflower seeds, which are known to help reduce bad cholesterol and increase good cholesterol.
While these nut bars are a convenient option, experts stress the importance of a balanced, overall diet to effectively manage triglycerides. Cheryl Mussatto, a dietitian and author, highlights that a diet rich in whole grains, fruits, and vegetables is essential. Snacking on foods that are high in fiber and healthy fats while low in added sugars can help stabilize blood sugar and curb hunger. For those seeking more control over their snack’s ingredients, preparing homemade snacks such as boiled eggs with fruit or a smoothie can be a healthy alternative.
For those who prefer making their own snacks, recipes like Peanut Energy Bars or Cranberry-Almond Granola Bars are great options. These snacks are packed with triglyceride-friendly ingredients, including nuts, seeds, and whole grains, and can be made in batches and frozen for convenience.
Next time you visit Costco, consider adding a box of Kirkland Signature Nut Bars to your cart. These nutrient-dense bars are not only convenient but also provide the fiber, protein, and healthy fats that support healthy triglyceride levels.
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