If you’re among the many adults in the US with elevated blood cholesterol, understanding the impact of your diet is crucial. Experts consistently emphasize maintaining optimal cholesterol levels to minimize the risk of serious cardiovascular events like heart attacks and strokes. Regardless of whether you’re currently on cholesterol-lowering medication, incorporating strategic dietary adjustments can significantly further reduce your cardiovascular disease risk.
Foods That Elevate Cholesterol Levels
It’s not cholesterol in food itself that’s the primary concern for most people; it’s the saturated fat content in certain foods that poses a greater risk. Saturated fats are known to elevate your cholesterol levels and can contribute to weight gain, compounding cardiovascular risks.
So, what are the culprits when it comes to foods that negatively impact cholesterol? Red meat, fried foods, and commercially baked goods are notorious for raising levels of low-density lipoprotein (LDL) cholesterol. LDL cholesterol is often referred to as “bad” cholesterol because it’s the type that can accumulate in artery walls, leading to plaque buildup and increasing the risk of heart disease.
Here are four categories of foods that are best to limit or avoid if you are concerned about high cholesterol:
1. Red Meat. Beef, pork, and lamb are generally higher in saturated fat compared to poultry or fish. Certain cuts of red meat, such as hamburger, ribs, pork chops, and fatty roasts, contain the highest amounts of saturated fat. While you don’t have to completely eliminate red meat, moderation is key. It’s advisable to limit your portions to the recommended 3-ounce serving size and opt for leaner cuts like sirloin, pork loin, or filet mignon when you do choose to eat red meat.
A healthier approach is to frequently substitute red meat with protein sources that are naturally lower in saturated fat and cholesterol. Excellent alternatives include skinless chicken or turkey breast, a variety of fish, and plant-based proteins like beans and lentils. These options can provide protein without the added burden of high saturated fat content.
2. Fried Foods. Foods that are deep-fried, such as popular choices like chicken wings, mozzarella sticks, and onion rings, are among the most detrimental when it comes to cholesterol management. The frying process dramatically increases the energy density, meaning the calorie and fat content, of foods. Furthermore, the oils used in frying, especially if they are repeatedly reused or are trans fats, can further contribute to unhealthy cholesterol levels.
If you crave the satisfying crunch of fried food, consider healthier cooking methods. An air fryer can offer a similar crispy texture using significantly less oil. Tossing foods in a small amount of olive oil before air frying or baking can also achieve a desirable crispness. Baking options like potato wedges and chicken at higher temperatures until golden brown can be a much healthier alternative to traditional deep frying.
3. Processed Meats. Processed meats, including hot dogs, sausage, and bacon, often utilize the fattiest cuts of red meat in their production. Consequently, they tend to be high in both cholesterol and saturated fat. Even processed versions made with turkey or chicken, while sometimes perceived as healthier, are not cholesterol-free and can still contribute significantly to your saturated fat intake. These meats often contain added sodium and preservatives, which also pose health concerns beyond cholesterol.
4. Baked Goods. Commercially produced cookies, cakes, pastries, and many other baked goods are frequently made with substantial amounts of butter, shortening, and unhealthy oils. These ingredients are high in saturated and trans fats, making these treats significant contributors to elevated cholesterol levels and weight gain. While completely abstaining from desserts might seem daunting, making smart substitutions can allow you to enjoy treats in moderation. When baking at home, consider using healthier alternatives like applesauce or mashed bananas to replace butter or oil. For a lighter dessert option, choose low-fat frozen yogurt topped with fresh berries.
Foods That Can Help Lower Cholesterol
While focusing on what to avoid, it’s also beneficial to incorporate foods that can actively help lower cholesterol levels into your diet. These cholesterol-lowering foods work through various mechanisms, such as reducing cholesterol absorption or increasing cholesterol excretion. Examples of foods that can help keep your cholesterol in check include:
- Oats and oatmeal
- Barley and other whole grains
- Eggplant and okra
- Nuts (especially almonds and walnuts)
- Vegetable oils (like olive oil and canola oil)
- Fruits like apples, grapes, and strawberries
- Foods fortified with sterols and stanols
- Soy products
- Fatty fish (like salmon and mackerel)
- Fiber supplements
It’s important to remember that not all foods containing cholesterol are detrimental. For instance, eggs are relatively high in dietary cholesterol. However, dietary cholesterol has less of an impact on blood cholesterol levels for most people compared to saturated and trans fats. Eggs are also a valuable source of protein and other essential nutrients and can be part of a healthy diet in moderation. The primary focus should be on limiting foods high in saturated and trans fats, which have a more significant negative impact on cholesterol levels.
