High LDL cholesterol, the “bad” kind, is a major risk factor for heart attack and stroke, and what you eat plays a big role in your numbers. Preventive cardiologists often start with diet when helping patients lower cholesterol. Here are four types of foods that tend to push cholesterol in the wrong direction, plus simple swaps that can help.
Why cholesterol numbers matter
LDL cholesterol can build up inside artery walls, narrowing them and raising the risk of heart disease. Heart disease is the leading cause of death in the U.S. Many people with high cholesterol feel perfectly fine, so regular blood tests are the only way to know your numbers.
1. Processed meats
Bacon, sausages, hot dogs, salami and deli meats tend to be high in saturated fat and sodium. The World Health Organization classifies processed meat as a cause of colorectal cancer, adding another reason to limit it.
Try instead: roasted chicken or turkey you cook yourself, canned fish, beans, lentils, hummus or eggs as sandwich fillings.
2. Red meat
Burgers, steaks, ribs and pork chops can contain significant amounts of saturated fat, which raises LDL cholesterol. You don’t have to give red meat up entirely, but eating it less often and choosing lean cuts helps.
Try instead: fish such as salmon, cod, trout or halibut, skinless poultry, or plant proteins like beans, tofu and lentils several times a week.
3. Fried foods
Deep-fried foods soak up fat during cooking, adding calories and often saturated or trans fats. Restaurant fried foods are a common source.
Try instead: baking, roasting, grilling, steaming or air-frying. Roasted potatoes, broccoli or kale with a little olive oil can be just as satisfying.
4. Baked goods and sweets
Cookies, cakes, pastries and doughnuts are often made with butter, shortening and plenty of sugar, and they’re low in nutrients. Diets high in added sugar and refined carbohydrates can also raise triglycerides and lower “good” HDL cholesterol.
Try instead: fruit, a small handful of nuts, or baking at home so you can control the fat and sugar. Oats, whole-grain flour and fruit purées can make healthier treats.
Foods that help lower cholesterol
Adding certain foods can be just as helpful as cutting others:
- Soluble fiber from oats, barley, beans, lentils, apples and citrus helps remove cholesterol from the body.
- Healthy fats from olive oil, avocados, nuts and seeds can improve cholesterol when they replace saturated fats.
- Fatty fish such as salmon and sardines support heart health.
- Vegetables and whole grains provide fiber and nutrients with little saturated fat.
Enjoying the holidays without derailing your heart
Special occasions don’t have to mean giving up favorite foods. Fill most of your plate with vegetables and lean protein, choose smaller portions of rich dishes and desserts, and stay active with walks after meals.
What this means for you
- Know your numbers. Ask your doctor how often you should have your cholesterol checked.
- Make gradual swaps. Small, lasting changes add up more than strict short-term diets.
- Stay active. Regular exercise can raise HDL and lower LDL and triglycerides.
- Follow medical advice. Some people need medication to reach healthy levels, especially with a family history of high cholesterol. Diet and medicine often work best together.
The bottom line
Processed meats, red meat, fried foods and sugary baked goods can raise cholesterol. Swapping in fish, plant proteins, healthier cooking methods and fiber-rich foods is a practical way to protect your heart.
This article is for general information and isn’t medical advice. Talk with your healthcare provider about your individual needs.
