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5 Foods to Avoid If You Have High Cholesterol

December 30, 2024

What you eat impacts your cholesterol — and some foods might be better left off your plate.

We asked Brad Biskup, PA-C, a lifestyle and cardiovascular medicine specialist at the Hartford HealthCare Heart & Vascular Institute, for advice. He shares which foods to avoid and some simple tips to help improve your cholesterol and overall health.

Why your cholesterol matters.

As you browse the menu or plan your next meal, cholesterol might not be top of mind — even though it probably should be.

“Cholesterol plays a major role in cardiovascular disease, which often involves plaque buildup and calcification, which ultimately significantly increase your risk of heart disease and stroke,” explains Biskup.

Your total cholesterol includes LDL, HDL and triglycerides. But when it comes to lowering your risk of heart disease, LDL is the one to watch.

“When it comes to LDL, think of the ‘L’ as lousy — we want it low,” says Biskup. “HDL, on the other hand, is healthy — we want it high.”

> Related: What You Need to Know About HDL and LDL Cholesterol Levels

How your food choices affect your cholesterol.

When it comes to your LDL and triglyceride levels, your diet has a big impact.

In particular, it’s important to limit or avoid:

• Saturated fat – increases production of LDL and triglycerides
• Trans fat – interferes with cholesterol regulation and reduces good cholesterol
• Added sugar – excess sugar is converted into triglycerides.
• Refined carbohydrates – excess glucose is also converted into triglycerides.

And good news for egg-lovers — dietary cholesterol (listed as “Cholesterol” on nutrition labels) doesn’t have as much of an impact on LDL and triglycerides as previously believed.

> Related: Can I Eat Eggs If My Cholesterol Is High?

5 foods to limit if you have high cholesterol.

No one’s diet is perfect — and it doesn’t need to be.

“But aim for about 80 percent good choices,” says Biskup. “If you have high cholesterol, it’s especially important to pass on sugary drinks and steer clear of certain foods to stay on track.”

Here’s a starting list:

1. Beef

High in saturated fat, beef isn’t the best choice if you’re managing high cholesterol. Choose lean sirloin and skip the ground-up or processed versions if you crave it.

2. Cheese and whole milk

Regular dairy has lots of saturated fat. Cheese, for example, can have 70% of its calories from fat. And whole milk? Even though it’s labeled 4.5% fat, nearly half its calories come from fat.

3. Pastries

They’re delicious, but they come with a big asterisk. These simple carbs quickly turn into triglycerides which can increase your LDL.

4. White bread, pasta and crackers.

Foods like pasta, crackers and white bread might be everyday staples, but they break down quickly into simple sugars. Those sugars are then stored as triglycerides, raising your triglycerides and LDL levels.

5. Fried foods

It’s a one-two punch — the breading adds simple carbs and the frying loads on fat, raising your LDL cholesterol and triglycerides.

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Try these healthy tips to improve your cholesterol.

Think of cholesterol as a balancing act — not just about what to avoid.

“It’s about building lifelong habits that set you up for success,” says Biskup. “It doesn’t have to feel overwhelming and it’s easy to start today.”

Biskup suggests:

• Following a Mediterranean diet, with lean protein, whole grain, fruits and veggies and healthy fat.
• Add more fiber to your diet.
• Snack on nuts daily. They’re packed with fiber, protein and omega-3s.
• Choose whole grains whenever possible.
• Skip butter and cream when cooking; use herbs and spices for flavor instead.

“If it goes bad in three days, it’s probably good for you,” says Biskup. “Stick to foods in their natural form and avoid processed options.”

And – here’s a bonus tip you might not know.

“Drink 12 ounces of water before your meal,” Biskup suggests. “This simple habit can help reduce the absorption of sugars and fats that help with weight loss and stabilizing blood sugars.”

Work with your doctor.

Managing cholesterol isn’t something you have to figure out on your own.

“If you have questions or need nutritional advice, talk to your doctor or see a dietitian,” says Biskup. “They can help you create a plan that fits your life and keeps you feeling your best.”