The foods we eat can have a significant impact on our risk of a heart attack or stroke.
While we’ve all been taught to keep our cholesterol levels low, knowing which foods are good for the heart and which ones to avoid isn’t always so clear. Unfortunately, it’s not as simple as checking the cholesterol content that’s printed on the food label.
Here’s what you need to know about why some foods raise cholesterol — plus, which foods the experts say are the worst when it comes to keeping your heart healthy.
Why High Cholesterol Matters
Cardiovascular disease is the most common cause of death in both women and men, says Joel Kahn, MD, a cardiologist in private practice in Bingham Farms, Michigan. Dr. Kahn believes that eating a heart-healthy diet is one of the best ways to keep your cholesterol in check.
Foods to Avoid for Heart Health
The following categories may be especially likely to cause unhealthy high cholesterol levels:
- Animal-based foods that are high in saturated fat
- Food and beverages that are high in sugar
- Highly processed foods
These days, most dietitians and nutrition experts don’t forbid certain foods. Instead, they recommend limiting how often you eat less healthy foods — or controlling portion sizes. Here are 10 of the worst foods for high cholesterol:
1. Hamburgers
It is well known that animal-based foods that are high in saturated fat contribute to higher cholesterol levels, says Dana Hunnes, PhD, an assistant professor at the UCLA Fielding School of Public Health.
“The less animal-based saturated fats we consume, the better for our health,” Dr. Hunnes says.
Ground red meat should be avoided or limited because of its high saturated fat content, says Ashlee Bobrick, a registered dietitian at The Ohio State University Wexner Medical Center. And adding a highly processed bun, American cheese, and sweet condiments doesn’t help either.
Bobrick suggests opting for skinless and lean animal proteins such as skinless chicken or turkey breast as a healthier substitute. These meats are less likely to raise the level of cholesterol in your blood.
2. Pork
Pork products like pork tenderloin, bacon, and ham are all high in saturated fats, says Hunnes, despite marketing campaigns that want you to think of pork as a healthier white meat like chicken.
Saturated fats are solid at room temperature — think butter, fat on meat, or grease after cooking bacon — and these fats also become solid in our body, explains Brogan Taylor, RD, registered dietitian at Banner Health in Phoenix, Arizona.
“This fat can increase LDL cholesterol, clog our arteries, and lead to poor cardiovascular health,” Hunnes says.
Turkey products have less saturated fat than pork, but plant-based options made from legumes or tofu are even better, she says.
3. Cold Cuts and Hot Dogs
Hunnes recommends swapping processed red meat for legumes and plant-based proteins like lentils, beans, peas, and possibly even plant-based alternatives such as tofu or a plant-based “faux” meat.
4. Potato Chips
Processed snack foods like potato chips tend to combine high levels of fat with sugar and salt. They are also relatively high in calories but don’t offer much in the way of nutrition. Processed foods are also inflammatory, and inflammation on its own is a risk factor for high cholesterol and heart disease, says Hunnes.
Instead, snack on whole-grain pretzels or crackers, Bobrick says. They often contain fewer calories and less fat, and they can be a source of fiber, which is heart-healthy.
5. French Fries
Oven-baked potato wedges seasoned with herbs and spices are a tasty swap, says Julia Zumpano, RD, registered dietitian at Cleveland Clinic in Ohio. Use olive oil spray to make the outside of the wedges nice and crispy.
6. Sodas and Soft Drinks
“Instead, go with carbonated water, if you want the fizz, and a splash of lemon or lime juice,” Hunnes says.
7. Processed Cheese
Processed cheese products — think nacho cheese, processed cheese slices, and canned cheese dips — aren’t great health choices for a few reasons, says Zumpano.
Processing may add saturated fats and trans fats, sodium, and sugar, all of which could raise cholesterol, she says.
“Processed cheeses also tend to have a creamier and stronger flavor, which makes them more appealing, and therefore more difficult to control your intake,” she says.
If you’re craving cheese, Zumpano suggests choosing fresh mozzarella, feta, ricotta, or goat cheese instead of processed cheese. Those options have less fat and sodium and may contain more protein and calcium.
8. Ice Cream
Ice cream is made from milk with an especially high fat content, and it also has sugar added, says Taylor. The result is a dessert that is high in both saturated animal fat and added sugars.
Greek yogurt with fruit mixed in or on the side would be a great alternative, she says. Not only is it significantly lower in fat and sugar — the yogurt-fruit combo is also higher in protein and fiber.
9. Pastries
In either case, these can increase both triglycerides and cholesterol levels.
Hunnes suggests choosing a whole-grain lightly sweetened muffin or banana bread instead — the goal is finding a treat that has less sugar and more protein and fiber.
10. Donuts
Highly processed pastries are already bad for your health, but deep-frying them makes them even worse. Donuts, which contain large amounts of sugar and refined starches, are then fried in oil, skyrocketing their fat content, says Taylor.
“Instead of picking a donut for your breakfast, try something with more nutrients, such as avocado toast, overnight oats, or a chia seed pudding,” she says.
The Takeaway
To manage cholesterol levels, it’s important to steer clear of foods that are high in saturated fats, added sugars, and highly processed ingredients. Unhealthy foods can elevate LDL cholesterol and contribute to cardiovascular risk, but opting for heart-friendly alternatives like lean proteins, whole grains, and fresh fruits can help lower that risk. By making mindful swaps and focusing on nutritious foods, you can take steps toward lower cholesterol and better heart health.
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