The Top 10 Worst Foods You Can Eat For High Cholesterol – Health Digest

High cholesterol is extremely common, affecting some one in three adults in the United States alone. Its prevalence isn’t surprising, given that it lurks as something of a silent threat without presenting obvious symptoms. Cholesterol is a fatty, waxy substance that, under normal circumstances, the body actually requires for cell and hormone production. However, there are two types of this substance: the “bad” low-density lipoprotein (LDL) and the “good” high-density lipoprotein (HDL).

When levels of LDL climb too high, it can lead to a buildup of arterial plaque and increase your risk of developing serious conditions like heart disease and stroke. The foods that you consume can play a pivotal role in determining those levels. While other factors, like genetics and lifestyle, are significant, diet is an area that you can meaningfully control — and potentially yield improvements in your LDL as a result. As Dr. Carrie Ruxton of the Fruit Juice Science Centre explains to Women’s Health, “[t]he culprit is high fat intakes, particularly from animal fats including butter, cream, and fatty meats.”

These types of foods introduce harmful components into your diet. Laden with trans fats, excessive saturated fats, and added sugars, certain foods contribute both to elevated cholesterol levels and increased inflammation in the body. That, in turn, can increase your risk of developing cardiovascular disease. So what should you be mindful of if you’re watching your cholesterol? These are 10 of the most concerning offenders to keep in mind.

Red and processed meats are high on the list of must-avoid foods. That’s because beef, lamb, pork, and processed options like sausage, bacon, and hot dogs are typically loaded with saturated fats, which can significantly increase your LDL levels. As LDL builds up, the arteries begin to narrow, which can heighten the risk of experiencing a heart attack or a stroke.

Dr. Romit Bhattacharya, M.D., a cardiologist at Mass General Brigham, says, “When we’re eating full-fat dairy and meat, we’re ingesting a whole lot of dietary cholesterol — particularly saturated fat, which has consistently proven to increase cholesterol levels. So, message number one is this: Decrease your saturated fat intake to at least less than 10% of your daily calories.”

Swapping those red and processed meats for leaner protein sources can make a big difference. Poultry, like chicken and turkey, is a heart-healthy choice when prepared without the added fat. Even more impactful is fish, such as salmon, mackerel, and sardines. They’re known to provide omega-3 fatty acids, which support heart health by reducing triglycerides and raising HDL in the process. If you’re accustomed to eating red and processed meat, making this change could help you significantly reduce your intake of harmful fats and boost your heart health.

That morning bowl of cereal may seem like a quick way to start the day, but don’t be deceived. Many popular options are actually “ultra-processed foods,” which means they contain extra additives, sugars, and dyes. Additionally, they may lack quality nutrients, like the fiber content that the body needs to effectively manage cholesterol levels. There’s a psychological element, too. Neuroscientist Nicola Avena of the Icahn School of Medicine at Mount Sinai tells Scientific American, “Ultraprocessed foods are hijacking the brain in a way you’d see with addiction to drugs.” Such foods activate the rewards center in the brain, releasing “feel-good” hormones that keep you hooked.

If you’re accustomed to digging into a bowl of cereal in the morning, consider a healthier alternative that fills you up. Fibrous cereals, as well as those that contain a little added protein courtesy of nuts or seeds, are satiating and good for your heart. Plus, one that contains whole grains can even help regulate cholesterol levels (per EatingWell). Be mindful of some cereals touted as “healthy,” as they may have hidden sugars or artificial ingredients that undermine that claim.

While it’s best to avoid eating those ultra-processed cereals for breakfast, there may be a way to incorporate them into your diet in a more moderate way. Registered dietitian Heather Anita Garcia Cerda, MS, RD, CPT, suggests to Verywell Health, “Most other breakfast cereals and high-sugar ultra-processed breakfast foods can be enjoyed like desserts.”

French fries are a popular comfort food, but they aren’t exactly comforting if you have high cholesterol. These crispy treats are typically deep-fried in oils that are high in both trans fats and saturated fats. Even the fries that are prepared in oils labeled “trans-fat free” can be problematic, as the deep-frying process can create harmful compounds that increase inflammation and contribute to plaque buildup in the arteries.

The popular food is relatively high in calories, too, with little to no nutritional value to offset that damage. Consuming fried foods is linked to cardiovascular decline, as a study of over 750,000 participants revealed that those who consumed more fried food during the week had at least a 28% greater chance of developing heart problems compared to those who didn’t.

If you can’t resist the craving, there are other ways you can avoid your favorite potato-based treat. Eating them baked, for example, is better for your heart. Registered dietitian Julia Zumpano, RD, suggests seasoning them with herbs and spices to make them especially appealing (via Everyday Health). Another option is to swap regular potatoes for sweet potatoes. These are rich in fiber and antioxidants, both of which can help reduce cholesterol levels. Air frying is another option, as it significantly reduces the amount of added oil without sacrificing the hallmark crispy texture that makes fries so distinctive.

Soda might be the sweet-tooth satisfier you rely on when you need something to nip it in the bud. It can even temporarily boost your energy. Unfortunately, it’s also a major high-cholesterol culprit. A study conducted by the Journal of the American Heart Association found that those who consumed sugary beverages were 98% more likely to have lower HDL levels and had at least a 53% greater chance of increased triglyceride levels.

Unfortunately, soda falls under the same category as French fries when it comes to that psychological impact. Gary Went, who directs the neuroscience undergraduate programs at Ohio State University, tells CNN, “The sugar in the drinks… swish through the brain, you get the dopamine rewarding you, and then the effect of the dopamine surge is gone almost as fast as it arrived, leaving your brain wanting more.” This is a harmful cycle that can be especially damaging if you’re trying to lower levels of bad cholesterol.

Luckily, there are fizzy alternatives that won’t do this kind of damage to your system. Sparkling water with a splash of lemon or lime, for example, can mimic the refreshing feeling soda delivers without that added sugar. You can also opt for unsweetened iced tea with a hint of fruit for natural sweetness (and even some extra antioxidant benefits).

Few foods are as irresistible as baked goods. A cookie to snack on with your coffee, a slice of pie (or more) during the holiday season, and cake whenever you have a craving can really hit the spot. While all of these indulgences can make life a little sweeter, they also have an effect on cholesterol levels. Because they are made with ingredients like palm oil, shortening, and butter, they are significant sources of trans fats and saturated fats. Dr. Regina Druz, who’s chief of cardiology at St. John Episcopal Hospital, tells Time, “You have two ingredients that work with each other to give somebody the worst possible nutritional profile.”

Indeed, studies have conclusively linked trans fats with an increased risk of coronary disease. While saturated fats are widely known for contributing to higher cholesterol, trans fats are especially insidious because they can both raise LDL levels and decrease HDL levels.

One way around this is to bake your own desserts. Using ingredients like unsaturated alternatives to butter and incorporating healthy ingredients like nuts, carrots, and fruits can really amplify the nutritional value of your baked goods. Opt for healthier fat options, like olive and avocado oils, and stick with fruit purees and nut butters where you might typically use oil or butter. Swapping out those traditional ingredients can help you enjoy a modified (but no less tasty) take on your favorite desserts.

Sure, ice cream can be irresistible, especially on a hot day, but that delicious treat can raise levels of “bad” cholesterol. Ice cream is typically made with ingredients like heavy cream, whole milk, and sometimes egg yolks, all of which are rich in saturated fats. These, of course, can negatively affect heart health by contributing to arterial plaque buildup.

The problem with most “traditional” types of ice cream is that they contain elevated fat content. When consumed regularly, that can have an especially harmful effect on your cholesterol. There’s also the matter of all of that sugar. Eric Ascher, D.O., who’s a family medicine physician at Lenox Hill Hospital, tells Health Central, “Diets high in sugar cause the liver to create more LDL, and diets high in sugar also lower HDL cholesterol.”

What’s an ice cream lover to do? The good news is that not all varieties are created equal. If you have a craving, you can probably satisfy it with a lower-fat, non-dairy alternative made with coconut milk or almond milk instead of heavy cream and milk. If it’s merely a shot of cold sweetness you’re after, even frozen yogurt or sorbet could be a suitable alternative. They’re mostly fruit-based, making them naturally lower in fat and sugar, too.

The old “are eggs healthy or not?” debate is really more about the role that egg yolks play in a healthy diet. After all, it’s widely known that egg whites are healthy, as they are protein-rich and contain a variety of essential vitamins and minerals. The yolk, however, is packed with cholesterol. A single large egg contains approximately 186 milligrams of cholesterol, all of which comes strictly from the yolk.

Individuals who have certain conditions may wish to stick strictly to egg whites and, at the very least, limit their consumption of the yolk. “If you have diabetes or heart disease, I would keep it to five yolks a week, but you can really have all the egg whites you want, “Dr. James O’Keefe of the American College of Cardiology’s nutrition and lifestyle workgroup, says to NBC’s Today. “They are completely neutral.” And if you’re actively trying to reduce your cholesterol through your diet, it makes sense to avoid extra sources like the yolk completely.

If you like the taste of eggs and just want to quit them entirely, you can even switch to cholesterol-free egg substitutes made with eggs. Most of these are liquefied eggs that you can use to make omelets and scrambled eggs that taste just like the real thing.

Shrimp may be a surprising addition to the list, as it’s typically regarded as a lean, protein-packed choice. However, while the seafood is low in saturated fat, it is surprisingly high in cholesterol. In fact, a single four-ounce serving of shrimp can contain more than 170 milligrams of cholesterol, nearly half the daily recommended limit for most people. For people with high cholesterol or who are at increased risk of developing heart disease, this can be particularly concerning.

Unlike other foods high in cholesterol, shrimp is unusual in that its cholesterol content doesn’t correlate with its low saturated fat levels. Unfortunately, that also means its impact on cholesterol isn’t widely known — and those who consume it may not realize that it’s doing inadvertent damage and potentially derailing the efforts to regulate those levels.

If you aren’t sure whether shrimp is safe to incorporate into your diet, it’s important to consider your overall cholesterol levels, and to focus specifically on your LDL levels. If they’re on the high side, eating shrimp may spike them further. Opt instead for fish like heart-healthy salmon, which delivers vital omega-3 fatty acids without the cholesterol hit.

Many people swear by their morning coffee, and it’s not unusual for some to enjoy the caffeinated beverage multiple times a day. Unfortunately for those with high cholesterol, it could be increasing LDL levels at the same time. The culprit is thought to be the presence of diterpenes, which are the oils found in coffee beans. Among those are kahweol and cafestol, and research has found that they can cause LDL cholesterol to increase (via Molecules).

There’s a bit of a caveat, though, and it has to do with how much coffee you drink — and how you prepare it. Explains Dr. Eric Rimm, M.D., a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, “Five to eight cups a day of unfiltered coffee may actually raise your ‘bad’ LDL cholesterol.” The average coffee drinker takes it filtered, which means those harmful diterpenes don’t usually make it into the cup.

But Dr. Michael J. Klag tells NBC News that using a French press or a percolator to brew coffee could have the opposite effect since there’s no filtering process involved. “Persons who drink unfiltered coffee should get their cholesterol checked to make sure it is not elevated,” he advises. You can make your filtered coffee even healthier by limiting cream and sugar.

For all its convenience, fast food — including favorites like burgers, fried chicken, French fries, and tacos — is a big cholesterol offender. These types of foods are typically packed with unhealthy fats, sodium, and refined carbohydrates. All of them can contribute to elevated LDL levels and increase your risk of developing heart disease.

Fast food is so harmful, in fact, that cardiac surgeon Dr. Jeremy London, M.D. refers to it as merely “edible food product” (via Daily Dot). And Dr. Joshua Septimus, who’s medical director at Houston Methodist Primary Care Group Same Day Clinics, agrees. “Most trans fats are artificial, partially hydrogenated oils that we know to be uniformly atherogenic, meaning they’re pro-inflammatory, they significantly increase the amount of cholesterol in the bloodstream and they absolutely trigger heart disease.”

Because fast food is also severely lacking in nutrients, there’s no balance — and that means no dietary benefit to be found. Dr. Septimus points out that people tend to enjoy soft drinks with their fast food, too. “If you eat a lot of processed foods, particularly sugar-sweetened beverages, that will drive your cholesterol up.” If you do have a craving, aim for a healthier alternative in the same category. For example, try a burger with turkey or a plant-based patty instead. Air-frying appetizers like French fries and onion rings can also be helpful. Swap your usual soda for sparkling water. By making a few substitutions, you can still satisfy your appetite without affecting your cholesterol.