High cholesterol levels are a major risk factor for heart disease. What you eat plays an important role in managing your cholesterol levels. Some foods are known to significantly raise LDL (bad) cholesterol and lower HDL (good) cholesterol, increasing your risk of high cholesterol and heart disease. Understanding which foods to limit or avoid can help keep your cholesterol levels in a healthy range.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance found in all of the cells in your body. Your body needs cholesterol to build healthy cells, but high levels can increase your risk of heart disease. When there is too much cholesterol in your blood, it builds up on the walls of your arteries in the form of plaque. This narrows the arteries and decreases blood flow, which can lead to a heart attack or stroke.
There are two main types of cholesterol:
– LDL cholesterol: Known as “bad” cholesterol, high levels of LDL can lead to a buildup of plaque in your arteries.
– HDL cholesterol: Known as “good” cholesterol, HDL carries LDL cholesterol away from your arteries and back to your liver where it is processed and removed from your body. Higher levels of HDL can lower your risk for heart disease.
Recommended Cholesterol Levels
The American Heart Association recommends the following cholesterol levels for optimal health:
– Total cholesterol: Less than 200 mg/dL
– LDL cholesterol: Less than 100 mg/dL
– HDL cholesterol: 60 mg/dL or higher
– Triglycerides: Less than 150 mg/dL
If your cholesterol levels are not within the recommended ranges, your doctor may prescribe medication. But improving your diet and lifestyle can also help optimize your cholesterol levels and lower your heart disease risk.
Top 10 Worst Foods for High Cholesterol
Here are 10 of the worst foods to eat if you are trying to lower high cholesterol levels:
1. Red meat
Beef, pork, and lamb are high in saturated fat, which raises your LDL cholesterol levels. Processed meat like bacon and sausage are even worse due to added preservatives like sodium and nitrates.
2. Full-fat dairy
Milk, cheese, butter, cream, and ice cream are loaded with saturated fat and dietary cholesterol. Switch to low-fat or fat-free dairy options.
3. Fried foods
French fries, fried chicken, mozzarella sticks, and other deep-fried foods contain trans and saturated fats that boost LDL cholesterol levels.
4. Baked goods
Cookies, cakes, muffins, croissants, and pastries are high in saturated fat, trans fat, and sugar, increasing cholesterol levels.
5. Egg yolks
Egg yolks are high in dietary cholesterol, with about 186mg per large yolk. Limit egg yolks to 2 per week and opt for egg whites or egg substitutes.
6. Fatty meats
Processed meats like sausage, salami, and hot dogs contain high amounts of saturated fat and cholesterol.
7. Packaged snacks
Chips, pretzels, crackers, and store-bought baked goods are often loaded with trans and saturated fats partially hydrogenated oils that raise LDL cholesterol.
8. Creamy sauces and dressings
Creamed soups, Alfredo sauce, whipped cream, and creamy salad dressings are high in saturated fat and cholesterol. Choose lower-fat versions.
9. Shrimp
Although shrimp is low in saturated fat, it’s extremely high in dietary cholesterol – about 179mg per 3-ounce serving.
10. Fast food
Burgers, fries, chicken nuggets, and other fast food items are loaded with trans fat, saturated fat, and sodium, drastically increasing bad cholesterol levels.
Dietary Cholesterol vs. Blood Cholesterol
It’s important to understand the difference between dietary cholesterol and blood cholesterol:
– Dietary cholesterol comes from the foods you eat, mainly eggs, dairy, meat, poultry, and seafood. It only modestly impacts blood cholesterol levels.
– Blood cholesterol refers to the amount of cholesterol present in your bloodstream. This is what your cholesterol test measures. Blood cholesterol levels are more strongly influenced by saturated and trans fats.
While dietary cholesterol can contribute to high cholesterol, focusing more on limiting saturated fats is crucial for heart health.
Fats That Raise LDL Cholesterol Levels
These three types of fats have the biggest impact on raising LDL cholesterol:
Saturated Fats
Found mainly in animal products like red meat, butter, cheese, and ice cream. Coconut oil and palm oil also contain high amounts. Saturated fats directly raise bad LDL levels.
Trans Fats
Formed when vegetable oils are hydrogenated into solid fats like margarine and shortening. Trans fats boost LDL and lower HDL cholesterol levels.
Dietary Cholesterol
Only found in animal-based foods. While dietary cholesterol can raise LDL levels, saturated fats have a much bigger impact.
10 Foods That Lower Cholesterol
Focusing on cholesterol-lowering foods can help optimize your levels along with limiting high-cholesterol foods. Here are 10 foods that lower cholesterol to add to your diet:
| Food | Benefits |
|---|---|
| Oats | Soluble fiber lowers LDL cholesterol. |
| Beans | Soluble fiber and plant protein helps lower LDL and raise HDL cholesterol. |
| Nuts | Plant sterols, fiber, and unsaturated fats improve cholesterol levels. |
| Olive oil | Monounsaturated fats lower LDL and raise HDL cholesterol. |
| Fatty fish | Omega-3 fatty acids reduce triglycerides and lower blood pressure. |
| Berries | Fiber, vitamin C, antioxidants and phytochemicals improve cholesterol levels. |
| Garlic | allicin compound lowers LDL and blood pressure. |
| Green tea | Antioxidants improve cholesterol markers and lower risk of heart disease. |
| Soy foods | Isoflavones improve artery health and lower LDL cholesterol. |
| Avocados | Monounsaturated fats lower LDL and raise HDL cholesterol levels. |
Tips to Lower High Cholesterol
Along with limiting high-cholesterol foods, here are some tips to lower your levels:
– Eat more fiber: Aim for at least 25-30 grams of fiber per day from fruits, vegetables, whole grains, beans, nuts and seeds. Soluble fiber has been shown to lower LDL cholesterol levels.
– Choose healthy fats: Swap saturated fats for monounsaturated and polyunsaturated fats like olive oil, avocados, nuts, seeds and fatty fish to raise HDL and lower LDL cholesterol.
– Increase physical activity: Regular cardio exercise can help lower LDL and raise HDL cholesterol levels, as well as promote weight loss. Aim for 30-60 minutes per day.
– Lose weight if overweight: Carrying excess body weight negatively impacts cholesterol levels. Losing just 5-10% of your body weight can help optimize cholesterol.
– Quit smoking and limit alcohol: Both smoking and excessive drinking can lower HDL cholesterol levels. If you smoke, quitting is essential to improve cholesterol and heart health.
– Take supplements: Soluble fiber, plant sterols, and omega-3 fish oil supplements can all help reduce LDL cholesterol levels.
– Eat more garlic: Garlic contains a compound called allicin which can lower LDL cholesterol by up to 15% and reduce risk of heart disease. It also boosts HDL cholesterol.
Foods to Eat in Moderation
Some foods are fine to eat in moderation as part of a healthy, cholesterol-lowering diet. These include:
– Eggs: Limit to 1 whole egg per day, then use egg whites or egg substitutes.
– Shrimp: Enjoy a 3-ounce serving 2-3 times per month.
– Poultry skin: Remove skin from chicken and turkey before cooking.
– Lower-fat dairy: Opt for 1% milk, low-fat cheese and yogurt.
– Lean red meat: Choose extra lean cuts limited to a few 3-4 ounce servings per week.
– Oils: Use healthier oils like olive, avocado and canola oils instead of coconut and palm oils.
– Nuts and seeds: Enjoy a small handful (1-ounce) for a plant-based protein and healthy fat source.
Sample Menu for a Cholesterol-Lowering Diet
Here is a sample one-day menu that focuses on foods that help lower LDL cholesterol levels:
Breakfast:
– 1/2 cup oatmeal cooked with 1 cup fat-free milk and 1/2 cup mixed berries
– 1 sliced avocado
– 1 cup green tea
Lunch:
– Tuna salad sandwich on 2 slices whole wheat bread with lettuce, tomato, avocado and 1 teaspoon olive oil mayo
– 1 cup vegetable soup
– 1 medium orange
Dinner:
– 3 ounces baked salmon
– 1/2 cup roasted Brussels sprouts
– 1/2 cup cooked quinoa
– Tossed salad with mixed greens, chickpeas, diced cucumbers, tomatoes and 1 tablespoon balsamic vinaigrette
Snacks:
– 1 ounce mixed nuts
– 1 medium apple with 1 tablespoon natural peanut butter
– 1 cup nonfat plain Greek yogurt with 1/4 cup blueberries
Conclusion
Making dietary changes to lower high cholesterol is one of the most effective lifestyle changes you can make to reduce your risk of heart disease. Prioritize eating more fruits, vegetables, whole grains, beans, nuts, seeds, olive oil, avocados and fatty fish. Limit foods high in saturated fats, trans fats, and dietary cholesterol like red meats, full-fat dairy and fried items. Combine this cholesterol-lowering diet with regular exercise and other heart-healthy lifestyle habits for the best chance of optimizing your cholesterol levels and achieving better heart health.