Foods That Raise Cholesterol - What to Eat and What to Limit

Focus on reducing foods high in saturated and trans fats - red and processed meats, full-fat dairy, butter, and products with partially hydrogenated oils. Eggs, shellfish and organ meats contain dietary cholesterol but can fit into a balanced diet for many people. Replace saturated fats with unsaturated oils, eat more plant-based foods, maintain healthy weight and exercise. Consult a clinician if you have high LDL or other risk factors.

How food affects cholesterol

Dietary cholesterol comes mainly from animal products. More important than the cholesterol number on a single food is how that food affects your LDL ("bad") and HDL ("good") cholesterol over time. Foods high in saturated and trans fats tend to raise LDL and have the biggest impact on heart disease risk.

Common foods that raise cholesterol

• Red and processed meats: Beef, pork, lamb, bacon, sausages and deli meats are higher in saturated fat and often in dietary cholesterol. Limit portions and frequency, and pick lean cuts when you eat them.

• Full-fat dairy and butter: Whole milk, cream, cheese and butter contain saturated fat. Use lower-fat dairy or smaller portions to reduce saturated fat intake.

• Egg yolks and organ meats: Egg yolks, liver and other organ meats are concentrated sources of dietary cholesterol. For most healthy people, moderate intake is acceptable; people with high LDL or certain medical conditions should discuss limits with their clinician.

• Shellfish: Shrimp and some shellfish are relatively high in dietary cholesterol but low in saturated fat; they can fit into a balanced pattern for many people in moderation.

• Trans fats and some tropical oils: Industrial trans fats (partially hydrogenated oils) raise LDL and lower HDL and should be avoided. Coconut and palm oil are high in saturated fat and may increase LDL compared with unsaturated oils.

What to eat instead

Choose unsaturated vegetable oils (olive, canola, soybean) over butter or lard. Eat more vegetables, fruits, whole grains, legumes, nuts and seeds. Lean protein sources such as poultry, fish, beans and tofu replace many high-cholesterol animal foods.

Fat quality matters: polyunsaturated and monounsaturated fats (from fatty fish, nuts, seeds and olive oil) can improve your cholesterol profile when they replace saturated fat.

Practical tips

• Cook with olive or canola oil and use nonstick pans or baking instead of frying.

• Replace butter on toast with an olive oil-based spread or a thin spread of butter combined with avocado.

• Swap two or three red-meat meals per week for fish, poultry or plant proteins.

• Read labels and avoid products with "partially hydrogenated" oils.

• Maintain a healthy weight and stay active - exercise raises HDL and helps lower LDL.

When to seek medical advice

If you have high LDL, a family history of early heart disease, diabetes, or other risk factors, work with your clinician to set personalized targets. Dietary changes help, but some people also need medication to reach safe cholesterol levels.