High cholesterol can put your heart at risk, and the foods you eat play a big role. Some foods can push cholesterol levels too high, making heart disease more likely. This guide highlights the 10 worst foods for cholesterol and suggests better choices to keep your heart healthy.
Understanding cholesterol and its role
Cholesterol is a fatty substance found in your blood. It is vital for the normal functioning of the body and is mainly made by the liver but can also be found in some foods. However, too much cholesterol, especially "bad" cholesterol (LDL), can cause fatty deposits to build up in your arteries. This can lead to heart disease, stroke, and other cardiovascular issues [3].
Good cholesterol (HDL) helps remove excess LDL from your body. Striking a balance between LDL and HDL is key for maintaining a healthy heart [7].
Why certain foods are bad for cholesterol
Some foods are high in saturated fats, trans fats, or dietary cholesterol. These can raise LDL (bad cholesterol) levels and lower HDL (good cholesterol). Processed and fried foods are the main culprits, but even some natural foods can negatively affect cholesterol [1][7].
Avoiding these foods can reduce your cholesterol levels and improve heart health.
Top 10 worst foods for high cholesterol
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Fried foods - Fried foods, such as chips, fried chicken, and doughnuts, are loaded with trans fats. Trans fats are known to raise LDL and lower HDL cholesterol. They also contribute to obesity and inflammation [1][4].
Avoid: Fried takeaway meals, crisps, and deep-fried desserts.
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Fast food - Fast food is often high in saturated fat, trans fat, and salt. Burgers, pizzas, and fried snacks are some of the worst offenders for heart health [4].
Avoid: Burgers, fried chicken meals, and takeaway pizzas.
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Processed meats - Sausages, bacon, and hot dogs contain high amounts of saturated fat and salt. Regular consumption can raise cholesterol and blood pressure, increasing the risk of heart disease [1][2].
Avoid: Processed ham, bacon, salami, and sausages.
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Full-fat dairy products - Full-fat milk, butter, cheese, and cream contain saturated fats that raise LDL cholesterol. Consuming these regularly can make it harder to manage your cholesterol levels [1][2].
Avoid: Cream-based sauces, full-fat cheese, and butter.
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Red meat - Steak, lamb, and pork contain high levels of saturated fat, which can raise LDL cholesterol. Eating too much red meat can contribute to heart problems over time [1][4].
Avoid: Fatty cuts of beef, pork, and lamb.
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Pastries and baked goods - Cakes, biscuits, and pastries often contain trans fats and added sugars. These not only increase cholesterol but can also cause weight gain [1].
Avoid: Store-bought cakes, croissants, and biscuits.
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Egg yolks - Egg yolks are naturally high in cholesterol. While eating eggs in moderation is fine for most people, those with high cholesterol should limit their intake [2].
Avoid: Large quantities of whole eggs, particularly fried or in creamy dishes.
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Shellfish - Prawns, crab, and lobster are high in dietary cholesterol. While they are low in fat, people with cholesterol issues should eat them sparingly [2].
Avoid: Prawns, shrimp cocktails, and crab-heavy dishes.
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Hydrogenated oils - Hydrogenated oils are found in processed foods and margarine. These oils contain trans fats that are harmful to heart health [7].
Avoid: Margarine, processed snacks, and some baked goods.
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Sugary foods and beverages - Sugary drinks, sweets, and desserts contribute to obesity and triglyceride build-up, which can worsen cholesterol levels [3].
Avoid: Soft drinks, sweets, and sugar-heavy desserts.
Heart-Healthy food alternatives
Instead of the foods above, focus on heart-healthy alternatives:
Fried foods → Grilled, steamed, or baked options.
Fast food → Home-cooked meals with lean proteins and vegetables.
Processed meats → Fresh chicken, turkey, or fish.
Full-Fat dairy → Low-fat or plant-based dairy options.
Red meat → Lean cuts of meat or plant-based proteins like beans and lentils.
Pastries → Homemade snacks with natural ingredients.
Egg yolks → Egg whites or plant-based egg substitutes.
Shellfish → Fatty fish including salmon, which contains heart-healthy omega-3s [1].
Hydrogenated oils → Olive oil or avocado oil.
Sugary foods → Fresh fruits or natural yoghurt with no added sugar.
Small changes can add up over time, improving your cholesterol levels and overall health.
Other considerations
Portion control: Managing portion sizes is crucial, even when consuming healthier foods. Large portions can lead to excessive calorie intake, which may contribute to weight gain and negatively impact cholesterol levels. Aim for balanced portions to help maintain a healthy diet.
Cooking methods: The way you prepare food can significantly influence its impact on cholesterol. Choose healthier cooking methods such as grilling, steaming, or air frying instead of deep frying. These methods reduce the amount of unhealthy fats absorbed by the food, making meals heart friendly.
Reading food labels: Understanding how to read nutrition labels is essential for identifying hidden sources of saturated fats, trans fats, and dietary cholesterol in packaged foods. Look for products labeled as "low in saturated fat" or "trans fat-free," and pay attention to serving sizes.
Plant-based alternatives: Incorporating more plant-based protein sources into your diet can be beneficial for managing cholesterol levels. Consider options like tofu, tempeh, beans, lentils, and chickpeas as nutritious alternatives to meat and dairy products. These foods are often lower in saturated fat and high in fibre.
Fibre-rich foods: Soluble fibre plays a key role in lowering cholesterol levels by binding to cholesterol in the digestive system and helping remove it from the body. Include high-fibre foods such as oats, barley, beans, lentils, fruits (like apples and oranges), and vegetables (like carrots and broccoli) in your daily meals.
Omega-3 fatty acids: Omega-3s are known for their heart health benefits. Foods rich in omega-3s, such as fatty fish (like salmon, mackerel, and sardines), walnuts, flaxseeds, and chia seeds, can help improve cholesterol profiles by raising HDL (good cholesterol) levels and lowering triglycerides.
Moderation vs. elimination: While some foods should be limited or avoided entirely to manage cholesterol levels effectively, it’s important to practice moderation rather than complete elimination. Enjoying these foods occasionally is acceptable unless advised otherwise by a healthcare professional.
When to Consult a GP
If you're concerned about your cholesterol levels, it's important to consult a GP. Regular blood tests can monitor your cholesterol and assess your risk of heart disease [5].
A GP can help you:
- Understand your cholesterol levels.
- Recommend lifestyle changes.
- Offer treatments or medications if needed.
Delaying action can increase the risk of serious health issues, so don't ignore symptoms like chest pain or shortness of breath [5].
How HealthHero can help
Discover our online GP services, where you can get expert advice without leaving your home. If you're worried about your cholesterol or need help creating a heart-healthy diet plan, our GPs are here to support you.
