Are you struggling with high cholesterol levels? You’re not alone. Millions of people worldwide face this common health issue. High cholesterol levels can increase the risk of heart disease and stroke. While medication and exercise can help manage cholesterol, diet plays a crucial role too. In this article, we’ll explore 16 foods you should avoid or limit when you have high cholesterol. If you’re struggling with high cholesterol, it’s important to know which foods to avoid. In this article, we’ll explore 24 foods that should be avoided when you have high cholesterol.
What is High Cholesterol?
Cholesterol is a waxy substance found in your blood that your body needs to build healthy cells. However, having too much cholesterol can increase your risk of heart disease. High cholesterol can cause fatty deposits to develop in your blood vessels. This can make it difficult for enough blood to flow through your arteries, leading to heart attack or stroke.
High cholesterol usually has no symptoms, so many people don’t know they have it. That’s why it’s important to have your cholesterol levels checked regularly by your doctor.
24 Foods to Avoid When You Have High Cholesterol
1. Red Meat and Processed Meats
Red meat, such as beef, pork, and lamb, is high in saturated fat, which can raise your LDL (bad) cholesterol levels. Processed meats like sausages, bacon, and hot dogs are also high in cholesterol and should be limited.
Instead, opt for lean proteins like skinless chicken, turkey, fish, or plant-based options like tofu or legumes. When you do choose red meat, select leaner cuts and trim any visible fat before cooking.
2. Full-Fat Dairy Products
While some high-cholesterol foods like eggs and full-fat yogurt can be part of a healthy diet, it’s best to limit your intake of full-fat dairy products like cream, whole milk, and butter. These foods are high in saturated fat, which can contribute to elevated cholesterol levels.
Choose low-fat or non-fat dairy products, or explore plant-based alternatives like almond, soy, or oat milk. If you enjoy cheese, look for reduced-fat varieties or use smaller amounts of full-fat cheeses as a flavor enhancer rather than a main ingredient.
3. Fried Foods
Deep-fried foods, such as fried chicken, french fries, and cheese sticks, are often high in calories and trans fats. Trans fats can increase your LDL cholesterol while lowering your HDL (good) cholesterol. This makes them particularly harmful to your heart health.
Instead of deep-frying, try baking, grilling, or roasting your favorite foods for a healthier twist. Use heart-healthy oils like olive oil or avocado oil when cooking, and opt for air frying as a lower-fat alternative to traditional frying methods.
4. Fast Food
Fast food is often high in saturated and trans fats, as well as added sugars and calories. Frequently eating fast food has been linked to an increased risk of heart disease, diabetes, and obesity.
When you’re on the go, look for healthier fast food options like salads, grilled chicken sandwiches, or veggie wraps. Many fast food chains now offer nutritional information online or in-store, so take a moment to compare your options and make an informed choice.
5. Baked Goods and Sweets
Cookies, cakes, pastries, and other sweet treats are often high in cholesterol, unhealthy fats, and added sugars. While an occasional indulgence is okay, it’s best to limit these foods if you have high cholesterol.
Satisfy your sweet tooth with fresh fruit, low-fat yogurt, or a small piece of dark chocolate instead. When baking at home, experiment with heart-healthy substitutions like whole wheat flour, applesauce, or mashed bananas to replace some of the fat and sugar in your favorite recipes.
6. Tropical Oils
Some tropical oils, such as palm oil and coconut oil, are high in saturated fat. While coconut oil has gained popularity in recent years, it’s still best to use it in moderation if you have high cholesterol.
Instead, choose heart-healthy cooking oils like olive oil, avocado oil, or canola oil. These oils are rich in monounsaturated and polyunsaturated fats, which can help lower your LDL cholesterol levels.
7. Organ Meats
Organ meats, such as liver, kidney, and heart, are very high in cholesterol. While they are nutrient-dense, it’s best to limit or avoid them if you are trying to manage your cholesterol levels.
If you do choose to eat organic meats, do so in small amounts and balance your intake with plenty of fruits, vegetables, and whole grains.
8. Shellfish
Certain types of shellfish, such as shrimp, crab, and lobster, are high in cholesterol. However, they are also rich in nutrients and can be enjoyed in moderation as part of a balanced diet.
When preparing shellfish, opt for healthier cooking methods like steaming, grilling, or baking instead of frying. Pairing shellfish with vegetables and whole grains can also help balance out your meal.
9. Butter and Lard
Butter and lard are high in saturated fat and should be used sparingly if you have high cholesterol. Instead, opt for heart-healthy cooking oils like olive oil or avocado oil.
If you enjoy the flavor of butter, try using a small amount of grass-fed butter or ghee, which may have some health benefits when used in moderation. You can also explore plant-based butter alternatives made from olive oil or coconut oil.
10. High-Fat Meats
Fatty cuts of meat, such as ribeye steak or pork belly, are high in saturated fat and cholesterol. Choose leaner cuts of meat and remove visible fat before cooking to help keep your cholesterol levels in check.
When preparing meat, try grilling, broiling, or roasting instead of frying. Incorporating more plant-based proteins like beans, lentils, and tofu into your diet. This can also help reduce your overall intake of animal fats.
11. Egg Yolks
While eggs are a nutritious food, the yolks are high in cholesterol. If you have high cholesterol, consider using egg whites instead or limiting your intake of whole eggs.
You can also look for egg substitutes or try making a “flax egg” by mixing ground flaxseed with water. When you do eat whole eggs, pair them with heart-healthy foods like vegetables, whole grains, and lean proteins.
12. Full-Fat Cheese
Cheese is often high in saturated fat and cholesterol, especially full-fat varieties. Opt for low-fat or reduced-fat cheeses, and enjoy them in moderation.
When using cheese in recipes, try using smaller amounts of strongly flavored cheeses like Parmesan or feta, which can add a lot of flavor without the need for large quantities. You can also explore plant-based cheese alternatives made from nuts or soy.
13. Sour Cream
Sour cream is high in saturated fat and should be used sparingly if you have high cholesterol. Try using plain, low-fat yogurt as a healthier alternative in recipes. Greek yogurt, in particular, is a great substitute for sour cream as it has a similar tangy flavor and creamy texture but with less fat and more protein.
You can also try making yogurt-based dips and dressings to control the amount of fat and added sugars.
14. Cream-Based Soups
Cream-based soups, such as clam chowder or cream of mushroom, are often high in saturated fat and calories. Choose broth-based soups instead, or make your own soups using low-fat milk or yogurt.
When making creamy soups at home, try using pureed vegetables like potatoes, carrots, or cauliflower. This can add thickness and creaminess without the need for heavy cream.
15. Alcohol
While moderate alcohol consumption may have some health benefits, excessive drinking can raise your cholesterol levels and contribute to liver problems. If you choose to drink, do so in moderation.
Keep in mind that alcohol is also high in calories, so if you’re trying to manage your weight, you may want to limit your intake even further.
16. Sugary Beverages
Sodas, energy drinks, and other sugary beverages are high in added sugars and calories, which can contribute to weight gain and increased cholesterol levels. Opt for water, unsweetened tea, or sparkling water instead.
If you crave something sweet, try adding a slice of lemon, lime, or cucumber to your water for a refreshing twist. You can also make your fruit-infused water by adding sliced fruits like berries, citrus, or melon.
17. Refined Grains
Refined grains, such as white bread, pasta, and rice, have been stripped of their fiber and nutrients. They can also contribute to elevated cholesterol levels. You can choose whole grain options instead, which are higher in fiber and can help lower cholesterol.
Look for products that list a whole grain as the first ingredient, such as whole wheat, oats, quinoa, or brown rice. You can also experiment with alternative grains like bulgur, barley, or farro to add variety to your meals.
18. Processed Snacks
Chips, crackers, and other processed snacks are often high in unhealthy fats, added sugars, and sodium. These foods can contribute to weight gain and increased cholesterol levels, so it’s best to limit them in your diet.
Instead, reach for whole-food snacks like fresh fruits and vegetables, unsalted nuts, or air-popped popcorn. If you enjoy savory snacks, try making your kale chips or roasted chickpeas for a crunchy, satisfying treat.
19. High-Fat Salad Dressings
Some salad dressings, especially creamy varieties, can be high in saturated fat and calories. Opt for vinaigrettes or make your own dressings using heart-healthy oils, vinegar, and herbs.
When making your own dressings, use a ratio of three parts oil to one part acid (like vinegar or lemon juice) and add flavor with herbs, spices, and a small amount of Dijon mustard or honey. You can also try using mashed avocado or hummus as a creamy, nutrient-dense alternative to traditional salad dressings.
20. Margarine
While margarine was once thought to be a healthier alternative to butter, some types can be high in trans fats. Look for margarine made with plant-based oils and free of trans fats, or use avocado or nut butter instead.
When choosing a spread, read the ingredient list carefully and opt for products that contain minimal ingredients and no partially hydrogenated oils. You can also try using mashed avocado, hummus, or olive oil as a spread on your favorite whole-grain bread or crackers.
21. Canned Soups
Many canned soups are high in sodium, which can contribute to high blood pressure and an increased risk of heart disease. They may also contain added sugars and unhealthy fats.
When choosing canned soups, look for low-sodium options and read the ingredient list carefully. Better yet, make your own soups at home using fresh whole food ingredients.
22. Processed Deli Meats
Processed deli meats, such as salami, bologna, and pepperoni, are often high in sodium, unhealthy fats, and preservatives. These meats have been linked to an increased risk of heart disease and certain types of cancer.
If you enjoy deli meats, look for lower-sodium options made from turkey or chicken breast. Or you can try making your own roasted meats at home.
23. Granola and Trail Mixes
While granola and trail mixes can be a convenient snack option, many store-bought varieties are high in added sugars and unhealthy fats. Some trail mixes may also contain chocolate or candy pieces, which can add extra calories and sugar.
When choosing granola or trail mix, look for options with minimal added sugars and healthy ingredients like unsalted nuts, seeds, and dried fruit without added sugar. You can also make your own trail mix at home using a combination of heart-healthy ingredients.
24. Flavored Yogurts
Flavored yogurts, such as fruit-on-the-bottom or dessert-style yogurts, are often high in added sugars and may contain unhealthy fats. These added sugars can contribute to weight gain and increased cholesterol levels.
Instead, choose plain, low-fat yogurt and add your own fresh fruit or a small amount of honey for natural sweetness. Greek yogurt is a particularly good choice as it is higher in protein and lower in carbohydrates than traditional yogurt.
FAQs
1. Can I still eat eggs if I have high cholesterol?
While egg yolks are high in cholesterol, they can still be part of a healthy diet for most people. The American Heart Association recommends limiting egg yolk consumption to 3-4 per week for those with high cholesterol. Egg whites, on the other hand, are a great source of protein and can be enjoyed more frequently.
2. Are all fats bad for cholesterol levels?
No, not all fats are bad for cholesterol levels. In fact, some fats, like monounsaturated and polyunsaturated fats, can actually help improve your cholesterol profile. These healthy fats are found in foods like avocados, nuts, seeds, and fatty fish. It’s important to limit saturated and trans fats, which can raise your LDL (bad) cholesterol levels.
3. Can I still eat out if I’m trying to lower my cholesterol?
Yes, you can still eat out while trying to lower your cholesterol. The key is to make smart choices and look for menu items that are grilled, baked, or roasted instead of fried.
YOu can opt for salads with lean protein and low-fat dressing, and choose whole grain options when available. Don’t be afraid to ask for modifications to your meal, like requesting sauces or dressings on the side.
4. Are there any supplements that can help lower cholesterol?
While there are some supplements that may help lower cholesterol, it’s always best to consult with your healthcare provider before starting any new supplement regimen. Some supplements that have been shown to have cholesterol-lowering effects include:
- Fish oil (omega-3 fatty acids)
- Niacin
- Psyllium husk
- Red yeast rice
However, it’s important to note that supplements should never be used as a substitute for a healthy diet and lifestyle.
5. How quickly can I expect to see results after making dietary changes?
The timeline for seeing results after making dietary changes can vary from person to person. Some people may see improvements in their cholesterol levels within a few weeks, while others may take several months. It’s important to be patient and consistent with your healthy habits and to work closely with your healthcare provider.
