So your doctor tells you your cholesterol is high. Maybe you expected it, maybe it caught you off guard.
Either way, now you’re left wondering, “What do I eat now?”
It can feel like suddenly everything delicious is off the table. But the truth is, managing high cholesterol doesn’t mean eating boring food — it just means making smarter choices.
One of the biggest influencers of your cholesterol levels is your diet — especially the types of fat and the quality of the food you’re eating.
Some foods actively raise your LDL (the “bad” cholesterol), while others help bring it down.
The goal is to lower the bad, raise the good (HDL), and keep your heart strong for the long haul.
Let’s take a look at the most common foods that tend to raise cholesterol levels — and what you can eat instead that’s still satisfying, nourishing, and heart-friendly.
Processed Meats: Bacon, Sausage, and Deli Cuts
These might taste great on a sandwich or a breakfast plate, but they’re loaded with saturated fats and sodium.
On top of that, many processed meats contain preservatives and additives that can contribute to inflammation.
Regularly eating these kinds of meats has been linked to higher LDL levels and an increased risk of heart disease.
What to do instead: Choose lean proteins like grilled chicken, turkey, or plant-based options like lentils and chickpeas. If you’re a sandwich lover, swap cold cuts for roasted veggies with hummus or avocado.
Fried Foods
Fried chicken, French fries, onion rings — they’re crispy and satisfying, but they’re also cholesterol bombs.
Deep-frying in oils that are reused or overly processed creates trans fats and oxidized oils that do real damage to your heart and arteries. Even air-fried versions can be tricky if they're breaded and loaded with salt.
What to do instead: Bake, roast, or sauté your favorites in a little olive oil or avocado oil. You’ll still get flavor and texture without the cardiovascular risks.
Full-Fat Dairy Products
Whole milk, cheese, butter, cream — all delicious, but all high in saturated fat. These types of fats raise your LDL levels, especially when eaten in large amounts.
While full-fat dairy might be okay in moderation for some people, consistently relying on it can tip your cholesterol numbers in the wrong direction.
Cheese, in particular, is easy to overdo because it sneaks into sandwiches, pastas, and snacks without much thought. And while butter can make your toast taste great, using it daily for cooking adds up quickly.
What to do instead: Swap in low-fat or fat-free dairy products like skim milk, low-fat yogurt, or reduced-fat cheeses. You can also experiment with plant-based alternatives like oat milk, almond milk, or avocado oil spreads. These options still bring creaminess and flavor — just without the extra saturated fat.
Commercial Baked Goods and Pastries
Cookies, muffins, pies, and cakes often look harmless, but many are made with a dangerous combination of trans fats, refined flour, and added sugars.
Even products labeled “trans fat free” can contain small amounts, which add up fast if you’re eating them regularly.
These foods not only raise LDL cholesterol but can also lower HDL — the good kind that helps clear your arteries.
What to do instead: Try baking at home with better-for-you ingredients like olive oil, almond flour, mashed banana, or oats. If you’re short on time, reach for simple, whole-food snacks like dark chocolate, dates, fruit with nut butter, or a handful of walnuts.
Fast Food Favorites
There’s no denying the convenience of fast food, but it often comes at the cost of your heart health. Many fast food meals are packed with saturated fats, sodium, and added sugars — and they’re often oversized, leading to unintentional overeating.
Even the “healthy” options can be misleading if they’re loaded with dressing, fried toppings, or salty sauces.
What to do instead: Try cooking at home with simple ingredients. Keep frozen veggies, canned beans, whole grains, and lean proteins on hand for easy meals. If you do eat out, opt for grilled options, ask for sauces on the side, and be mindful of portion sizes.
Egg Yolks (In Moderation)
Eggs can be part of a healthy diet, and for many people, the cholesterol in egg yolks isn’t a major concern.
But if your LDL levels are already elevated or you’re at higher risk for heart disease, it’s a good idea to limit yolks.
One large egg has about 186 mg of cholesterol — mostly found in the yolk.
What to do instead: Use egg whites or egg substitutes for cooking when you don’t need the richness of a full egg. A veggie scramble made with two egg whites and one whole egg can give you that familiar flavor while keeping your cholesterol intake lower.
Shellfish and Organ Meats
Shrimp, liver, kidney, and other organ meats are high in dietary cholesterol.
While they offer nutritional benefits like protein, iron, and zinc, they can raise cholesterol levels in people who are more sensitive to dietary cholesterol.
These foods are often prepared with added butter or fried, which compounds the issue.
What to do instead: Enjoy shellfish in moderation, and prepare it with heart-friendly methods like steaming, grilling, or sautéing in olive oil. Focus on other sources of lean protein like fish, chicken, lentils, or tofu for your day-to-day meals.
Snack Foods Like Chips, Crackers, and Popcorn with Butter
Packaged snacks often contain more saturated fats and sodium than you’d expect — even the ones labeled as “baked” or “low-fat.”
Microwave popcorn is a big one to watch, especially varieties with butter flavoring or added oils.
These ingredients can quietly raise your cholesterol over time.
What to do instead: Choose whole-grain snacks without hydrogenated oils. Air-popped popcorn, roasted chickpeas, raw nuts, and fresh veggies with guacamole or salsa make great alternatives. You still get the crunch and flavor — without the cholesterol spike.
Sugary Drinks and Sweets
Sugary sodas, energy drinks, sweetened coffee drinks, and even some fruit juices can cause a spike in triglycerides, which often go hand in hand with high LDL cholesterol.
High sugar intake can also lead to weight gain, insulin resistance, and fatty liver — all of which impact cholesterol and heart health.
What to do instead: Choose water flavored with lemon, cucumber, or mint. Unsweetened tea and black coffee are great, too. If you want a treat, try a smoothie with real fruit and no added sugar — it’s satisfying and adds fiber, which helps lower LDL.
White Bread, Refined Pasta, and Low-Fiber Carbs
Foods made with refined white flour have been stripped of their fiber and nutrients.
They digest quickly, raise blood sugar levels, and don’t help your body get rid of excess cholesterol.
On top of that, they’re often paired with fatty spreads or fried toppings, doubling the impact on your heart.
What to do instead: Switch to whole-grain bread, brown rice, whole-wheat pasta, and other fiber-rich carbs. Fiber helps bind to cholesterol in your digestive system and remove it before it gets into your bloodstream.
The Bottom Line
You don’t need to panic over a single slice of bacon or a piece of birthday cake.
But if high cholesterol is on your radar, small, steady changes in your diet can lead to big improvements in your heart health.
It’s not just about avoiding fat — it’s about choosing the right kinds of fat, cutting back on sugar and processed foods, and filling your plate with more fiber, plants, and whole ingredients.
The more you build those habits into your daily routine, the more natural they become.
Instead of focusing only on what to cut out, start by adding in the good stuff — fruits, vegetables, legumes, nuts, seeds, fish, and whole grains.
These foods don’t just help lower cholesterol; they support every part of your body. You don’t have to do it all at once — even one small swap each day can move you closer to a healthier heart.
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