6 worst foods for high cholesterol, according to cardiologists and dietitians

These everyday foods may be making it harder to manage cholesterol.

Key Points

• Various factors—including genetics and exercise habits—can contribute to high cholesterol.
• Experts list the six worst foods for high cholesterol, including soda and processed meats.
• Regular physical activity, stress management and quality sleep can help manage cholesterol levels.

Like many health issues, high cholesterol doesn’t have one single cause. Genetics, certain medical conditions, smoking, physical activity and even age all play a role in your cholesterol levels. But what you eat matters, too. While some foods and nutrients have been shown to help support healthy cholesterol levels, others do the opposite, and can raise LDL (“bad”) cholesterol.

If a recent cholesterol test came back higher than you’d hoped, it may be time to consider taking a closer look at what you’re eating. We asked cardiologists and dietitians to share six foods they recommend limiting if you’re trying to lower your cholesterol.

1. Solid Cooking Fats

Solid fats like butter, coconut oil, beef tallow and lard are among the least cholesterol-friendly choices for cooking, says cardiac dietitian Kiran Campbell, RDN. Much of their less-than-helpful effect comes down to one sneaky nutrient: saturated fat. Time and again, research has confirmed that too much saturated fat can raise LDL cholesterol—so much so that the American Heart Association recommends limiting this type of fat to just 6% of calories per day.

Saturated fats are solid at room temperature, providing a handy clue for which ones to limit. (If a cooking fat retains its shape outside of the fridge, it’s probably high in this nutrient.) Fortunately, you’re not without healthier options that still add delicious richness to your dishes. “Instead of cooking with butter, coconut oil, beef tallow or lard, I recommend reaching for extra-virgin olive oil, avocado oil, canola oil or sesame oil,” says Campbell. “These oils provide heart-healthy unsaturated fats and fit beautifully into any heart-smart diet.”

2. Processed Meats

While they may make for quick meals, processed meats like sausage, hot dogs, pepperoni, bacon and salami aren’t so kind to your cholesterol. “They’re often high in saturated fat and sodium, and research consistently links higher intakes of processed meats with poorer heart health,” says Campbell.

Many processed meats also fall into the category of ultra-processed foods, she adds. These have been associated with increased cardiovascular disease risk via several pathways, including poor blood lipids, inflammation, insulin resistance and weight gain. When you’d like a convenient, precooked protein source, try skinless rotisserie chicken, beans, or canned tuna instead.

3. Soda

“Cholesterol is carried in the blood on small ‘rafts’ made up of a variety of bio-active substances,” says cardiologist Bibhu Mohanty, M.D. One building block of these “rafts,” he explains, is excess sugar. Many of us overdo it on the sweet stuff. Specifically, in the American diet, sweetened drinks like soda are the primary source of added sugar. In fact, research has directly linked sugary drinks to higher LDL cholesterol.

According to Mohanty, sweet drinks are a piece of the diet that’s fairly simple to modify. Try swapping the soda for a naturally flavored sparkling water. Even a lower-sugar prebiotic soda is a better choice than the full-sugar variety.

4. Fried Chicken

You probably already know that fried foods—such as fried chicken—contain saturated fat. But they also contribute to high cholesterol in another, lesser known way. “Fried chicken is cooked at high, dry temperatures, which can increase the formation of advanced glycation end products (AGEs),” explains preventive cardiology dietitian Michelle Routhenstein, M.S., RD, CDCES, CDN. “These compounds may contribute to inflammation in addition to negatively affecting cardiovascular health.”

If you’re looking for a more heart-friendly option, Routhenstein recommends baking, grilling or roasting chicken instead. You’ll still get plenty of protein while cutting back on saturated fat and avoiding some of the compounds that form during high-heat frying.

5. Ice Cream

Ice cream is a double whammy when it comes to heart health. “Ice cream is high in both saturated fat and added sugar, a combination that can raise LDL cholesterol and remnant cholesterol in many people,” says Routhenstein. Remnant cholesterol refers to the cholesterol found in triglyceride-rich particles that circulate in your bloodstream after you eat. 

A better—but still delicious—option: plain frozen yogurt topped with fresh fruit. “Or [make] a homemade ‘nice cream’ made by blending frozen bananas with berries and a splash of milk,” Routhenstein suggests. You’ll satisfy your sweet tooth while cutting back on saturated fat and added sugar.

6. Packaged Pastries

Though the packaging on pastries like doughnuts and Danishes may boast that these foods are cholesterol-free, Mohanty says this can be misleading. “They affect cholesterol in a very real way, but indirectly,” he says. Many packaged pastries are high in saturated fat and added sugar, a combination that can work against healthy cholesterol levels over time. 

Plus, even though pastries are made with grains, much of their fiber is stripped away during processing. That’s bad news for your cholesterol numbers. “Fiber, especially soluble fiber, is one of the best nutrients for lowering LDL cholesterol because it helps bind cholesterol in the digestive tract so it’s removed from the body,” Campbell says.

To protect your heart, think of packaged pastries as an occasional treat rather than an everyday breakfast. Or satisfy sweet cravings in a healthier way by making your own treats at home, choosing recipes that feature whole-wheat flour or other whole grains.

Other Strategies to Manage High Cholesterol

You can manage high cholesterol with more than just diet. Try coming at it from any of these angles:

• Get moving. Diet and exercise go hand in hand when it comes to managing cholesterol. Regular physical activity is an excellent way to keep your numbers in check. Aim for at least 150 minutes of moderate-intensity exercise each week, plus two days of strength training.
• Be mindful of late-night eating. Some research suggests eating late at night may be associated with less-favorable cholesterol levels and other cardiometabolic health outcomes. For this reason, Mohanty recommends not eating shortly before bed.
• Manage stress. Ever notice you’re more likely to eat poorly and skip exercise when you’re stressed? “Chronic stress can indirectly affect cholesterol by increasing cortisol levels and making healthy habits harder to maintain,” says Campbell. Finding healthy stress relief like walking, yoga or meditation can make a meaningful difference.
• Prioritize quality sleep. One solution to better cholesterol might lie in your bed. Poor-quality sleep can contribute to higher LDL cholesterol. Make healthy sleep a priority by keeping a consistent bedtime and following a relaxing nighttime routine.

Our Expert Take

Healthy cholesterol is influenced by many factors, including what you eat. Foods high in saturated fat and added sugar can make it harder to maintain healthy cholesterol levels when consumed regularly. “It’s the fats and sugars we don’t pay attention to and that sneak into our diets which create the environment for cholesterol to rise in the blood and end up in our arteries,” says Mohanty. But take heart: Small, consistent swaps can go a long way. “Swapping butter for olive oil, or replacing processed meats with beans or grilled fish, may seem like simple changes, but over time they can have a meaningful impact on cholesterol levels and long-term heart health,” says Campbell.

Read the original article on EatingWell