The 8 Worst Foods to Avoid for High Cholesterol

If you’re dealing with high cholesterol, your doctor might have recommended a complete diet overhaul. You’ve probably heard conflicting advice from friends, family, or even well-meaning health professionals about what foods to steer clear of. To clear things up, we turned to registered dietitians to break down what high cholesterol means, how diet affects it, and which foods are truly the worst to eat when dealing with it.

Cholesterol Isn’t Always the Villain

Cholesterol is often described as a “waxy” substance found naturally in our cells and animal-based foods. While it gets a bad reputation when there’s too much in your bloodstream (a condition known as hypercholesterolemia), it’s actually essential for your body. Cholesterol plays key roles like hormone production, forming cell membranes, and helping you absorb nutrients from food through bile acid. In fact, your liver produces about 80% of the cholesterol in your body, according to Alanna Cabrero, RDN, registered dietitian and founder of Alanna Cabrero Nutrition.

However, when cholesterol levels rise beyond the healthy range, it can significantly increase the risk of heart disease. One specific type of cholesterol, low-density lipoprotein (LDL), is particularly concerning in this regard.

Understanding High Cholesterol

There are two kinds of lipoproteins responsible for transporting cholesterol throughout your body, explains Jasmine Westbrooks, RD, a registered dietitian based in North Carolina and co-founder of Eat Well Exchange. When cholesterol is carried by low-density lipoproteins (LDL), it becomes harmful if its levels in the bloodstream rise. This is because LDL deposits cholesterol in the walls of your blood vessels, contributing to fatty buildup—a major risk factor for heart disease and stroke.

The goal is to keep LDL levels below 100 milligrams per deciliter (mg/dL) of blood, according to Westbrooks. For those on cholesterol-lowering medications, a target of less than 70 mg/dL is often recommended.

In addition to keeping your LDL levels low, it's also important to ensure your high-density lipoprotein (HDL), often referred to as "good cholesterol," stays within the recommended range. "HDL acts like a garbage truck," says Westbrooks. "It picks up excess cholesterol circulating in your blood and delivers it to the liver, where it’s eliminated." Unlike LDL, most people need to raise their HDL levels to meet the target of over 40 mg/dL for men and over 50 mg/dL for women, with a level above 60 mg/dL being optimal.

How Your Diet Affects Cholesterol Levels

Regardless of whether you’re genetically predisposed to high cholesterol, it’s essential for everyone to follow a diet that keeps LDL and HDL cholesterol in balance.

LDL levels tend to rise when you consume trans fats and excessive saturated fats, according to Westbrooks. Saturated fats are typically found in animal products, while trans fats are mainly found in processed foods. The American Heart Association advises that no more than 5 to 6% of your total daily caloric intake should come from saturated fats. For a 2,000-calorie diet, that equates to 13 grams of saturated fat per day. In this case, a person should aim to limit trans fat intake to no more than 2 grams per day.

You might think cutting dietary cholesterol is the best way to manage your levels. However, experts argue that saturated fat intake has a greater effect on LDL levels. Even if dietary cholesterol does play a role, there are no specific dietary restrictions beyond the ones already recommended. "By cutting down on animal fats in your diet, you'll naturally lower your dietary cholesterol intake, since cholesterol is only found in animal-based foods," says Cabrero.

The Worst Foods to Eat for High Cholesterol

1. Fried Foods

Commercial oils used for deep-frying foods are often hydrogenated. This process converts unsaturated oils into solid fats, creating trans fats. Fried foods are also saturated with unhealthy fats. A typical serving of french fries contains 2.7 grams of saturated fat.

2. Fatty Cuts of Meat

The fat and skin found on meat and poultry are loaded with saturated fat, according to Westbrooks. To reduce this, it’s advisable to remove the skin or opt for leaner cuts of meat more frequently. For example, a medium serving of sirloin steak contains 5.2 grams of saturated fat.

3. Fast Food and Takeout

It's impossible to know if a restaurant uses hydrogenated or partially hydrogenated oils in cooking. In some cases, restaurants may even reuse oil, which turns the fats into trans fats, notes Cabrero. Additionally, it's more challenging to pick a leaner cut of meat. A cheeseburger, for instance, contains about 5 grams of saturated fat and may contribute 0.7 grams of trans fat.

4. Processed Meats

Processed meats such as lunch meats, sausages, bacon, and salami are loaded with saturated fat. For example, three slices of bacon contain 2.3 grams of saturated fat. To keep your cholesterol in check, limit your intake of these foods.

5. Packaged Foods

Frozen, processed foods like pizza and chicken nuggets, as well as packaged snacks like microwave popcorn and crackers, can contain saturated fat, hydrogenated oils, or trans fat. Westbrooks recommends checking the nutritional label for any of these ingredients.

6. Desserts and Baked Goods

Unfortunately, it's not just the sugar content you need to be mindful of in treats like ice cream, cookies, muffins, and pastries. According to Westbrooks, they’re also high in saturated fat. For instance, a medium-sized chocolate chip cookie contains 1.7 grams of saturated fat, while a mini croissant has 5 grams of saturated fat.

7. Large Amounts of Butter

Butter is loaded with saturated fat, offering 6 grams of it in just a single tablespoon. That's a lot! While butter can enhance the flavor of many dishes like toast, vegetables, and pasta, it’s best to limit your intake to no more than a tablespoon a day. For a healthier alternative, try spreading avocado on your toast or drizzling olive oil on your pasta.

8. Cheese

Cabrero frequently inquires about her clients' cheese consumption when they seek advice on reducing saturated fat intake. "A single ounce of cheese contains approximately 5 grams of saturated fat, varying by cheese type," explains Cabrero. "And most individuals don't just consume a single ounce [of cheese]." While it's challenging to persuade a cheese enthusiast to completely eliminate it, this serves as a reminder to be more conscious of your intake.