Popcorn is a whole grain, which can make it a healthy snack option. The 2005 Dietary Guidelines for Americans recommends that you make at least half of your grain servings whole grains. However, many people load this snack food down with toppings that turn it into an unhealthy snack that is likely to increase, rather than decrease, your cholesterol.
Fiber and Cholesterol
Whole grains have been linked with lower cholesterol, in particular those that contain soluble fiber. However, the fiber in popcorn is mainly insoluble fiber. Although insoluble fiber doesn't seem to lower cholesterol, according to the Center for Science in the Public Interest, it does lower your risk for heart disease, though the mechanism for this isn't clear.
Health Benefits
Choosing popcorn over snacks with more calories, fat, salt and sugar and less fiber can provide health and nutrition benefits. Even though the insoluble fiber in popcorn might not lower your cholesterol, it will lower your risk for diabetes and help you with bowel function, making you less likely to get constipated.
Preparation Methods
Popcorn that is air popped is the best for your health. The next healthiest option is to prepare the popcorn with a small amount of unsaturated oil that hasn't been hydrogenated. Many movie theaters prepare popcorn with saturated fats or with hydrogenated oils that contain trans fats. Both of these options increase your risk for high cholesterol and heart disease.
Potential
Popcorn that isn't covered in salt, butter, butter-flavored topping or sugary toppings such as caramel is a healthy snack that won't raise your cholesterol. Adding spices can give popcorn flavor without adding fat or salt. If you really need a little butter flavor, spray your popcorn with a small amount of butter-flavored cooking spray to limit fat and calories, recommends KeepKidsHealthy.com.
Expert Insight
Popcorn contains 7 g of fiber per cup, making air-popped popcorn without toppings one of the healthier snack options available, according to Fox News. If you choose popcorn over snacks that contain saturated fats or trans fats, it can help you to keep your cholesterol from rising, even if the fiber it contains isn't the type that lowers cholesterol.
