Dairy products (cheese) that may increase LDL cholesterol

Foods that increase LDL cholesterol

Medically reviewed on June 27, 2022 by Jordan Stachel, M.S., RDN, CPT. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.

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If someone in your family has high cholesterol or you yourself have been told that your levels are borderline, you likely know that too much of the bad kind of cholesterol (LDL) can be deadly. However, when you survey the grocery store shelves, you may not be sure what foods you should select to keep your cholesterol levels in line.

Luckily, the amount of excess LDL in your body is largely in your control. This is because most of the cholesterol that causes serious health problems gets into your body through the food you consume—particularly animal products such as red meat and dairy.

If you suffer from high cholesterol, you can work to improve your health by avoiding foods that can increase LDL and replacing them with plant-based alternatives which can help lower cholesterol levels. In this guide, we’ll walk you through the dos and don’ts of heart-healthy eating.

High cholesterol foods to avoid

If you’re trying to clean up your diet and improve your cholesterol levels, it can be beneficial to avoid or seriously limit foods that increase LDL. Animal products and foods high in saturated fats top the list.

Some of the most notable LDL-boosting foods include:

#1: Unprocessed meats

Eating too much meat (even if it’s unprocessed) may cause your LDL levels to climb and remain too high. In the past, it was thought that only red meat caused blood cholesterol levels to skyrocket. However, more recent research suggests that consumption of any fatty meat, red or white, can contribute to elevated total cholesterol levels [1]. This includes:

  • Beef
  • Pork
  • Chicken
  • Turkey
  • Lamb

Consuming too much meat can add unnecessary cholesterol to your diet. When you have higher blood cholesterol levels than your body needs, it can build up in your arteries. Eventually, your high cholesterol level can cause serious cardiovascular health problems.

#2: Processed meats

Processed meats can present the same problems as their unprocessed counterparts. This is because the process of curing and preserving meat products adds ingredients that may increase cardiovascular disease risk [2].

This means you should avoid eating:

  • Bacon
  • Sausages
  • Hot dogs
  • Deli meats

#3: Full-fat dairy products

Full-fat dairy products are a high cholesterol food that can also contribute to elevated LDL levels when consumed in excess. However, it’s important to note that not all full-fat dairy is bad for you. In fact, consuming full-fat yogurt or yogurt drinks has been linked to lowered LDL levels in some studies [3]. So why does dairy get a bad rap when it comes to dietary cholesterol?

Many full-fat dairy products are also highly processed and contain other ingredients that can contribute to high LDL cholesterol levels and poor heart health. Some of these products include:

  • Ice cream
  • Other dairy desserts
  • Processed cheese
  • Butter

Instead of eliminating all dairy products to manage your cholesterol, try enjoying them in moderation and avoiding those that contribute to poor health.

#4: High saturated fat snacks

We all like to indulge in a handful of salty potato chips or a few bites of flaky pastry from time to time. However, when these foods become a part of your regular diet, you put yourself at risk for heightened cholesterol levels.

High saturated fat snacks are typically those that have been highly processed and imbued with excess salt or sugar. So, if you’re working toward healthier cholesterol levels, you should avoid the following snacks:

  • Cookies
  • Cakes
  • Pastries
  • Potato chips
  • Whipped cream
  • Processed meat jerky

These foods typically contain little or no real nutritional value and they can boost your LDL levels into unhealthy territory.

#5: Deep-fried foods

When you’re trying to monitor your cholesterol intake, these deep-fried foods can sabotage your efforts:

  • Fried chicken and fish
  • Onion rings
  • French fries
  • Other battered and fried foods

You should also avoid foods fried in coconut, palm, and other tropical oils as these generally have higher saturated fat content than other options. Fast food is also a big no when you’re working on improving your LDL levels. This is because fast food is often fried and contains too much saturated fat, sodium, and sugar.

Foods that help keep cholesterol levels in check

Now that we’ve discussed some of the foods you shouldn’t eat, let’s talk about some of the substitutions you can make to ensure you’re getting the nutrients you need (and enjoying your meals). As we’ve discussed, animal products can fill your diet with unwanted cholesterol. In contrast, plant-based foods won’t elevate cholesterol levels.

Some of the best food options for cholesterol management, and overall health, include:

#1: Fresh fruits and vegetables

According to the CDC, only 10% of American adults eat the recommended amount of fruits and vegetables daily [4]. When you do consume enough fresh produce, you can reduce your risk of chronic diseases and can help keep your cholesterol levels under control.

Add these nutrient-rich foods to your daily diet for a significant and tasty health boost:

  • Berries
  • Apples
  • Grapes
  • Citrus fruits
  • Leafy greens
  • Eggplant
  • Broccoli
  • Peppers
  • Carrots
  • Cauliflower

Challenging yourself to eat as many different colors of produce as possible each day can help you meet your health goals.

#2: Whole grains

Whole grains are another potent weapon against unhealthy cholesterol levels. Unlike their refined cousins, whole grains are fully intact. This means they contain the bran, germ, and endosperm that helps them retain nutrients. Whole grains are also packed with fiber and energy-boosting carbohydrates.

Some of the best whole grain options you can include in your diet are:

  • Oats
  • Barley
  • Buckwheat
  • Quinoa
  • Brown or wild rice
  • Rye
  • Millet

You can experiment with adding whole grains to your diet by swapping them in for white flour, rice, and pasta.

#3: Alternative protein sources

You might worry about getting enough protein when you limit your meat consumption, but there are plenty of alternative options available. Some of the best choices of protein that won’t harm your heart health include:

  • Tofu
  • Nuts
  • Beans
  • Lentils

In fact, consuming these types of protein sources instead of meat may help lower LDL levels in some individuals. Furthermore, beans and lentils contain significant amounts of fiber—another key component of a healthy diet.

#4: Healthy fats

Not all fats are bad. Although we’ve been conditioned to think of “fat” as a catchall term for unhealthy foods, your body does need fat. Dietary fat provides the body with fatty acids it can’t make on its own [6]. Your body uses these fats for cell repair, growth, energy, and vitamin absorption.

Sources of healthy fats that won’t spike bad cholesterol levels include:

  • Olive, avocado, and other non-tropical vegetable oils
  • Nuts and seeds
  • Avocados
  • Salmon

Many of these foods are quite calorie-dense, so you don’t want to go overboard. However, in moderation, they can be beneficial to your health.

What is LDL cholesterol?

Your body needs some cholesterol to perform essential functions. However, when you consume too much cholesterol, your cholesterol can climb to an unhealthy level. The culprit of unhealthy cholesterol levels is usually LDL, or low-density lipoprotein.

Two different lipoproteins transport cholesterol through the blood [7]:

  • HDL – High-density lipoprotein (HDL) is known as the “good” cholesterol. These lipoproteins help you flush out excess cholesterol that isn’t needed for bodily functions.
  • LDL – In contrast, low-density lipoprotein (LDL) is considered “bad” cholesterol. These lipoproteins aren’t excreted when there’s an excess. Instead, they contribute to plaque build-up in your arteries.

The third component that impacts your cholesterol levels is triglycerides or fats in your blood. When you have elevated triglycerides, you may also have dangerously high VLDL. VLDL is lipoprotein that’s responsible for carrying fats to your body tissue, but is problematic in excess. It is important to understand the difference between VLDL vs. LDL cholesterol in order to choose the best foods to eat.

Why do you need to keep your cholesterol under control?

While some cholesterol is a must for good health, too much can be dangerous. Knowing how much cholesterol per day is appropriate for you and your body is incredibly important. When your body cannot use or eliminate excess LDL cholesterol, it can build up in your blood vessels.

High cholesterol has been linked to many serious health problems, including [8]:

  • Heart disease
  • Stroke
  • Vascular diseases
  • High blood pressure
  • Diabetes
  • Gallstones
  • Memory issues

The good news is that you can work to improve your health and lower your cholesterol levels by adjusting your eating habits and other lifestyle choices. Taking the steps to acknowledge the consequences of high cholesterol will help you understand how to keep your heart healthy.

What else can you do to manage cholesterol levels?

Eating more heart healthy foods is the first step to getting your cholesterol levels under control. However, dietary adjustments alone won’t significantly change your health [9]. When paired with these other changes, you’ll typically see a much greater impact:

  • Get the recommended amount of daily exercise
  • Stop smoking and using other tobacco products
  • Move more throughout the day
  • Manage stress levels in a healthy manner
  • Get enough quality sleep every night
  • Drink less alcohol

In some cases, you may also need to take prescription medication to get your cholesterol levels where they need to be.

Everlywell: your heart health insight partner

High LDL cholesterol levels are one of the risk factors for heart disease. Fortunately, by maintaining a diet that limits animal products and incorporates plenty of fresh produce, whole grains, and healthy fats, you can limit your LDL intake and help maintain your heart’s health.

At Everlywell, we believe it’s important to arm yourself with the information you need to understand your health. With our at-home Heart Health Test, you can gain insight into your cholesterol levels so that you know when it’s time to make changes to your lifestyle.

This test and other tests (including HbA1c and the Cholesterol and Lipids Test) are also available to you when you join the Everlywell+ at-home heart health membership, so you can stay on top of your heart health an on ongoing basis.

Ready to take action on your longterm health and wellness? Let Everlywell help.

VLDL vs. LDL: Understanding the differences

How much cholesterol do you need each day?

Understanding the keto diet and cholesterol

References

1. Effects of Red Meat, White Meat, and Non Meat Protein Sources on Atherogenic Lipoprotein Measures. The American Journal of Clinical Nutrition. URL. Accessed June 27, 2022.

2. A Contemporary Review of the Relationship Between Red Meat Consumption and Cardiovascular Risk. PubMed. URL. Accessed June 27, 2022.

3. Dairy Fats and Cardiovascular Disease: Do We Really Need to Be Concerned? PubMed. URL. Accessed June 27, 2022.

4. Only 1 in 10 Adults Get Enough Fruits or Vegetables. CDC. URL. Accessed June 27, 2022.

5. Lowering LDL Cholesterol Through Diet. Current Opinion in Lipidology. URL. Accessed June 27, 2022.

6. Fats: The Facts. NHS. URL. Accessed June 27, 2022.

7. LDL and HDL Cholesterol: Good and Bad Cholesterol. CDC. URL. Accessed June 27, 2022.

8. Cholesterol Levels. PubMed. URL. Accessed June 27, 2022.

9. How to Lower Your Cholesterol. NHS. URL. Accessed June 27, 2022.

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