Discover which everyday favourites may be raising your LDL levels—and simple swaps to protect your heart.
Foods Linked to High Cholesterol
1. Red Meat
Cuts like beef, lamb, pork, and processed red meats are high in saturated fat and cholesterol, contributing to increased LDL and higher heart disease risk.
2. Processed Meats
Bacon, sausages, hot dogs, salami and deli cuts pack saturated fat, cholesterol, and often harmful additives—linked to elevated LDL and cardiovascular risk.
3. Full-Fat Dairy (Butter, Cheese, Cream)
Butter, cheese, and cream are saturated-fat–dense. Butter alone contributes around 13 g of sat fat per serving—well above AHA’s daily recommendations.
4. Coconut & Palm Oil
Although plant-based, tropical oils are saturated fats. Their consumption may raise LDL similarly to animal fats.
5. Fried Foods
Deep-fried items soak up trans and saturated fats, increasing LDL cholesterol and caloric load.
6. Baked Treats (Pastries, Cakes, Cookies, Doughnuts)
These are typically made with butter, shortening, hydrogenated oils, spiking LDL levels and packing sugars.
7. Egg Yolks & Shellfish (e.g. Shrimp, Lobster)
High in dietary cholesterol (~373 mg/100 g), though sat fat matters more. Still, combined with sat fats, these can elevate LDL for some individuals.
8. Cream-Based Sauces & Soups
Heavy cream, full-fat milk, and creamy sauces are sat-fat heavy and can drive up LDL if eaten often.
9. Fast Food & Take-Out
Often fried or processed in hydrogenated oils and heavy with cheese, mayo, and meat—these boost saturated and trans fat intake.
10. Tropical-Flavoured Desserts (e.g. coconut cream pies)
Combine both saturated fats and added sugars—leading to a double-whammy for LDL and triglycerides.
Why These Foods Raise Cholesterol
Saturated fats increase LDL (“bad”) cholesterol by altering liver metabolism and promoting cholesterol production in your body.
Dietary cholesterol can raise blood cholesterol, but saturated fat is the main driver.
Smart Swaps & Heart-Smart Habits
- Lean proteins: Swap red and processed meats for poultry, fish, legumes, beans, nuts, tofu, and soy.
- Healthy oils: Use canola, olive or safflower oils instead of butter or coconut oil.
- Whole grains: Breakfast with oats, barley or whole-grain cereals rich in soluble fibre.
- Fruits & veg: Apples, berries, eggplant, okra and other plants offer fibre and plant sterols that reduce LDL absorption.
- Fatty fish: Salmon, mackerel and sardines bring omega‑3s that improve lipid profiles.
- Nuts & seeds: Almonds, walnuts, and flaxseeds help lower LDL by 5–10% when consumed daily.
Final Takeaway
Rather than demonising individual foods, focus on your overall eating pattern. Minimise saturated fats and dietary cholesterol, while embracing plant-based foods, healthy oils, lean proteins, fibre, nuts, and fish.
That balanced, heart-smart diet is grounded in trusted U.S. guidelines and expert research, and helps keep LDL in check.
Also read: 5 Effective Ways to Prevent High Cholesterol
