When you think of popcorn, you probably picture it with plenty of butter and a hefty pinch of salt. While it tastes delicious prepared that way, it’s not exactly a healthy food, especially if you get it at the movies. Using Regal Cinema’s small popcorn (about 11 cups) as an example, the Centers for Science in the Public Interest found that even without the butter topping, the treat contained a whopping 34 grams of saturated fat because Regal uses coconut oil to make popcorn. Additionally, that same small popcorn contained 550 milligrams of sodium. And if you prefer your movie theater popcorn with butter topping—39.3% of people do, according to a 2020 University of California survey—that same small serving contains at least 130 additional calories in the form of fat, though the Centers for Science in the Public Interest didn’t mention what proportion of that, if any, is saturated fat.
The problem with eating too much saturated fat, according to Medline Plus, is that it can raise your LDL cholesterol levels, which in turn can cause cholesterol to build up in your arteries, putting you at a higher risk for heart disease and stroke.
However, it’s not all bad news about popcorn. It turns out that popcorn itself is actually very good for your cholesterol. It just depends on how you prepare it.
How popcorn can improve your cholesterol levels
The American Heart Association (AHA) states that popcorn is actually very healthy without all the added fat. It’s a whole grain, so it’s high in fiber. Whole grains have been linked to a lower risk of heart disease, as well as diabetes and cancer. “When prepared well, popcorn is actually a pretty good snack,” Maya Vadiveloo, assistant professor in the department of nutrition and food science at the University of Rhode Island, told the AHA. It’s also pretty tasty, she emphasized, making it a good choice for those who might not otherwise eat enough fruits, vegetables or other whole grains.
According to WebMD, three cups of popcorn contain 3.6 grams of fiber and only 1.1 grams of fat. Popcorn also contains health-promoting antioxidants, as well as folate, niacin, riboflavin, thiamine, pantothenic acid, and vitamins B6, A, E, and K.
How to make cholesterol-friendly popcorn
As the AHA mentions, lightly seasoned hot air popcorn is a very healthy snack. Popcorn machines use hot air to produce popcorn, so no oil is needed. Plus, you can adjust the seasonings to your liking to keep your sodium intake low.
If you don’t have a hot air popcorn machine, you can also make healthy popcorn in the microwave. Simply put water, spices and unpopped popcorn in a bowl. Cover with plastic wrap and poke holes in it to let the popcorn air out. If you microwave the popcorn for five minutes, you’ll have healthy popcorn without the unhealthy ingredients you don’t want.
To make your popcorn even healthier, you can add various herbs like rosemary, thyme or oregano for extra flavor and nutrients. Flavors like cinnamon or nutritional yeast can also provide an unexpected flavor boost.
