10 Foods to Avoid for Better Cholesterol Health

High cholesterol is a silent killer, affecting millions worldwide. According to the World Heart Federation, high cholesterol causes 4.4 million deaths every year, accounting for 7.8% of all deaths.¹ 

The CDC reports that nearly 25 million American adults have total cholesterol levels above 240 mg/dL.² While genetics play a role, lifestyle factors like diet significantly impact cholesterol levels.

Certain foods can wreak havoc on your heart health by raising LDL (bad) cholesterol and lowering HDL (good) cholesterol. From seemingly innocent snacks to fast food favorites, these dietary culprits can quietly contribute to the buildup of artery-clogging plaque over time.

Here are the 10 worst offenders when it comes to raising your cholesterol levels.

1. Trans Fat-Laden Baked Goods

Those tasty pastries, cookies, and cakes at your local bakery might be hard to resist, but they’re often loaded with trans fats. These artificial fats are created through a process called hydrogenation, which turns liquid oils into solid fats.

While they may extend the shelf life of baked goods, trans fats can raise your LDL (bad) cholesterol levels and lower your HDL (good) cholesterol, increasing your risk of heart disease.

Consuming trans fats can increase the risk of heart disease.^(ref) So, next time you’re eyeing that tempting donut or croissant, remember the potential impact on your cholesterol levels. Opt for healthier alternatives like whole grain breads or homemade treats using heart-healthy oils instead.

2. Fried Fast Foods

It’s no secret that fast food isn’t the healthiest choice, but did you know that those crispy, golden fries and fried chicken are particularly problematic for your cholesterol? Fast food is often cooked in partially hydrogenated oils, which are a major source of trans fats. 

A study found that people who frequently consume fast food have higher LDL cholesterol levels compared to those who rarely indulge.

Moreover, fried fast foods are typically high in saturated fats, which can also contribute to elevated cholesterol levels. When dining out, opt for grilled or baked options instead of fried items. And if you can’t resist the occasional fast food craving, choose smaller portions and pair them with a side salad or fruit to balance out your meal.

3. Processed Meats

Bacon, sausages, and deli meats may be staples in many households, but these processed meats are not doing your cholesterol any favors. Processed meats are often high in saturated fats and sodium, both of which can contribute to higher LDL cholesterol levels. 

If you can’t imagine giving up your beloved bacon or salami, try to consume them in moderation. Opt for leaner cuts of meat and look for lower-sodium options when possible.

Incorporating more plant-based proteins like beans, lentils, and tofu into your diet can also help reduce your reliance on processed meats.

4. Full-Fat Dairy Products

While dairy can be a good source of calcium and other nutrients, full-fat versions like whole milk, cheese, and butter are high in saturated fats. Consuming too much saturated fat can raise your LDL cholesterol levels, increasing your risk of heart disease and stroke.

To keep your cholesterol in check, choose low-fat or non-fat dairy options instead. Skim milk, reduced-fat cheese, and yogurt are all excellent alternatives that still provide the benefits of dairy without the excess saturated fat.

If you find it difficult to make the switch, start by gradually replacing full-fat products with their lower-fat counterparts until your taste buds adjust.

5. Sugary Drinks & Snacks

You might not immediately associate sugar with cholesterol, but consuming too many sugary drinks and snacks can indirectly impact your cholesterol levels. When you consume excess sugar, your liver converts it into fat, which can lead to weight gain and increased LDL cholesterol.

Sugary beverages like soda, energy drinks, and sweetened teas are particularly problematic because they provide a concentrated dose of sugar without any nutritional benefits. Similarly, snacks like candy bars, cookies, and ice cream are often high in added sugars and unhealthy fats.

To keep your cholesterol levels in check, limit your intake of these sugary treats and opt for healthier alternatives like fresh fruit, unsweetened tea, or water instead.

6. Coconut Oil

While coconut oil has gained popularity in recent years as a “healthy” alternative to other cooking oils, it’s actually high in saturated fat. In fact, coconut oil contains more saturated fat than butter or lard.

As mentioned earlier, consuming too much saturated fat can raise your LDL cholesterol levels and increase your risk of heart disease.

If you enjoy the taste of coconut oil, use it sparingly and in moderation. Opt for heart-healthy oils like olive oil, avocado oil, or canola oil for most of your cooking needs. These oils are rich in monounsaturated and polyunsaturated fats, which can help lower your LDL cholesterol and reduce your risk of heart disease.

7. Liver & Other Organ Meats

While organ meats like liver are often touted as nutrient-dense superfoods, they’re also extremely high in cholesterol. A single 3.5-ounce serving of beef liver contains a whopping 389 mg of cholesterol, which is more than the recommended daily limit of 300 mg.^(ref)

Other organ meats like kidney and brain are also high in cholesterol and should be consumed in moderation, if at all. If you do choose to include organ meats in your diet, be sure to balance them with plenty of fruits, vegetables, and whole grains to help keep your cholesterol levels in check.

8. Shellfish

While seafood is generally considered a healthy choice, certain types of shellfish are surprisingly high in cholesterol. Shrimp, for example, contains 194 mg of cholesterol per 3.5-ounce serving.

If you’re a seafood lover, opt for lower-cholesterol options like scallops, oysters, and clams. Fatty fish like salmon, mackerel, and sardines are also excellent choices, as they’re rich in heart-healthy omega-3 fatty acids that can help lower your LDL cholesterol and reduce your risk of heart disease.

9. Butter & Lard

Butter and lard are staples in many kitchens, but these animal-based fats are high in saturated fat and can contribute to elevated cholesterol levels. A single tablespoon of butter contains 7 grams of saturated fat, while the same amount of lard contains 5 grams.

To keep your cholesterol levels in check, use these fats sparingly and opt for healthier alternatives like olive oil, avocado, or nut butters instead. When baking, try substituting applesauce, mashed bananas, or Greek yogurt for some of the butter or lard in your recipes to reduce the saturated fat content.

10. Microwave Popcorn

While popcorn itself is a whole grain and can be a healthy snack, many microwave popcorn brands are loaded with unhealthy fats and additives that can negatively impact your cholesterol levels. Some brands use partially hydrogenated oils, which are a source of trans fats, while others are high in saturated fats like coconut oil or palm oil.

To enjoy popcorn without the added cholesterol risk, try making your own at home using an air popper or stovetop method. Season your popcorn with herbs, spices, or a light drizzle of olive oil instead of butter for a healthier twist on this classic snack.

By being mindful of these 10 worst foods for your cholesterol and making simple swaps in your diet, you can take important steps towards improving your heart health and reducing your risk of chronic disease.

Remember, small changes can add up to big results over time, so start making healthier choices today!

Sources:

1. World Heart Federation
2. Centers for Disease Control and Prevention