What should you avoid if your cholesterol is high? – These foods are on the blacklist

Managing high cholesterol is not just about what to eat more of – but also about what to eat less of. Certain foods raise blood LDL cholesterol (“bad cholesterol”) or triglycerides and can promote the narrowing of arteries, known as atherosclerosis. In this article, we will go through the foods and drinks that should be limited or avoided altogether if the goal is a heart-friendly cholesterol level.

Butter can be high in saturated fats, which raise LDL cholesterol. Many animal fat-based spreads, such as butter-oil blends, do the same.

Preferably switch to:
Plant oil-based margarine or canola/olive oil.

Hard, high-fat cheeses contain a lot of saturated fat and cholesterol. The harder and fattier the cheese, the more it generally raises LDL levels.

Limit or avoid especially:
Cream cheeses, blue cheeses, creamy fresh cheeses.

Preferably switch to:
Lighter cheeses (<17% fat) or plant-based alternatives.

Ham, sausage, bacon, salami, and many processed meats contain both saturated fats and cholesterol. They raise blood fat levels and promote inflammation of the arteries.

Especially harmful are:
Red meat (e.g., ground beef), processed meats, grilled sausages.

Preferably switch to:
Chicken, turkey, plant proteins (tofu, beans, lentils) or fish.

Frying in large amounts of fat, especially in solid fats or overheating used oil, alters the fatty acid composition in a harmful direction. Many restaurant foods use cheap fats that contain saturated or trans fats.

Especially limit:
French fries, chicken nuggets, fried foods, ready-made frozen pizzas.

Preferably switch to:
Oven-baked or steamed food, air fryer foods, food cooked in a pan without added fat.

Many ready-made cookies, croissants, pastries, and buns contain hidden fats and often trans fats, which raise LDL and lower HDL.

Particularly to be cautious of:
Ready-made buns, coffee breads, cookie and puff pastry products.

Preferably switch to:
Homemade whole grain pastries with vegetable oil, fresh berries, or fruits.

Cream-based sauces and mayonnaises are fatty and often contain both saturated fats and cholesterol. They are calorie-dense and disrupt fat balance.

Limit or replace with:
Plant-based alternatives, yogurt dressings, or tomato-based sauces.

Whole milk, cream, fatty yogurt, and butter raise LDL levels. Calcium and milk protein are beneficial, but fat is not.

Preferably switch to:
Non-fat or low-fat versions, oat or soy milk, plant-based yogurts.

Although they do not contain cholesterol, they can raise triglycerides, promote insulin resistance, and contribute to overweight – all factors that worsen cholesterol levels.

Especially limit:
White bread, light pasta, sweetened breakfast cereals, sugary drinks.

Preferably switch to:
Whole grains, porridge, unsweetened grain products.

Sugar does not have a direct effect on cholesterol levels, but excessive sugar increases triglycerides, contributes to waist obesity, and may lower HDL cholesterol.

Examples:
Sodas, candies, sugary yogurts, energy drinks.

Preferably switch to:
Fruits, berries, unsweetened snacks.

Moderate alcohol (e.g., a glass of red wine) can raise HDL, but excessive consumption increases triglycerides and blood pressure and also increases liver fat accumulation and cholesterol production.

Limits:
For men, a maximum of 2 servings/day, for women 1 serving/day.

Preferably switch to:
Non-alcoholic options or moderate consumption.

In managing cholesterol, simply adding healthy foods is not enough – it is also important to be aware of and eliminate harmful foods. Saturated fats, trans fats, sugars, and white grains contribute to the rise of LDL and inflammation in blood vessels. When these are replaced with healthier options, cholesterol levels often improve within a few weeks – and the heart will thank you.