The level of trans fat in canola oil is increased when it undergoes hydrogenation to become a semi-hydrogenated oil. Trans fats raise LDL cholesterol while decreasing HDL cholesterol levels. Some other oils that have fatty acids you want to avoid are corn oil, safflower oil, soy oil, and vegetable oil.
Even non-hydrogenated canola oil, while low in saturated fats, can still be a concern if consumed in excess, particularly in processed foods. For older adults, balancing oil intake with healthier fats like olive oil is crucial for maintaining heart health. Moderation is key to avoid the potential negative impacts on cholesterol levels.
Too much snacking is bad for you, especially if the snack is unhealthy. Snack foods like potato chips lead to obesity and high cholesterol because it's full of saturated fat. If you want something to munch on, it's best to pick something better for your health and remember to snack in moderation.
Trans fats contribute to increased LDL cholesterol and lower HDL cholesterol. Additionally, the high sodium content in potato chips can lead to hypertension, exacerbating heart disease risks. Choosing baked or air-popped alternatives and limiting portion sizes can help mitigate these risks while still allowing for an occasional treat.
Added sugars in packaged foods such as cookies can increase LDL cholesterol, raise triglycerides, and lower HDL cholesterol. Additionally, sugar causes obesity and can lead to sugar addiction. Over 75% of packaged foods contain some form of added sugar.
Cookies, particularly those from commercial bakeries, are often laden with trans fats, sugars, and refined flour. Moderation and mindful ingredient choices can help enjoy cookies without significantly impacting cholesterol.
Processed meats can increase your risk of cardiovascular disease and stroke. However, unprocessed meat has little or no risk of cardiovascular disease. Keep in mind that products with “reduced fat” labels are high in calories and saturated fats. Processed meats are also usually high in sodium.
Susages, hot dogs, and deli meats are rich in saturated fats and sodium, making them a major contributor to high cholesterol levels. The preservation methods used, such as curing and smoking, introduce additional harmful compounds. Opt for leaner, unprocessed protein sources.
Consuming too much alcohol can cause high blood pressure and triglyceride levels, increasing your risk of heart issues. That doesn’t mean you have give up cocktails just yet. Moderate alcohol consumption can lower your risk of cardiovascular disease.
Moderation is crucial—this means up to one drink per day for women and up to two for men. High alcohol intake can lead to increased triglycerides, a type of fat in the blood that can elevate cholesterol levels. It also adds extra calories, contributing to weight gain and obesity, which are risk factors for high cholesterol.
The fatty acids found in milk fat have an adverse effect on cholesterol-rich lipoproteins. The saturated fatty acids raise total plasma cholesterol, especially LDL. Replacing saturated fatty acids and trans fatty acids with polyunsaturated fats can lower LDL cholesterol levels and decrease your risk of cardiovascular disease.
While milk is a good source of calcium and vitamin D, choosing lower-fat or non-fat options can help reduce the intake of saturated fats. Switching to skim or 1% milk can maintain nutritional benefits without contributing to higher cholesterol levels. Incorporating plant-based milk alternatives like almond or oat milk, which typically have lower saturated fat content, can also be a beneficial change for maintaining heart health.
Eating a lot of refined carbohydrates can have a negative effect on your HDL cholesterol level. Refined grains have a high glycemic index, and a diet high in these kinds of carbs can lead to higher risks of high cholesterol. Try sprouted bread instead.
Refined grain products like white bread, pasta, and rice have been stripped of their fiber and nutrients during processing. These foods can spike blood sugar levels, leading to increased insulin and, over time, higher cholesterol levels and weight gain. Whole grains provide essential nutrients and fiber, helping to regulate cholesterol levels and promote overall cardiovascular health.
Say it ain't so! Yes, rib eye steak is the worst type of red meat you can eat. It contains the highest amount of saturated fat compared to every other cut. Instead, aim for sirloin tip steaks, which have far less fat.
This can heighten the risk of heart disease, especially for older adults. Limiting intake of red meats and opting for leaner cuts or alternative protein sources, such as fish or plant-based proteins, can help manage cholesterol levels. When indulging in steak, choosing smaller portions and pairing it with plenty of vegetables can also mitigate some of the risks.
Sorry to disappoint, but your favorite fast food burger isn't good for you. Fast-food restaurants use lower quality ingredients and unhealthy cooking methods. High-quality burgers such as grass-fed beef consumed in moderation are okay and may even have heart-healthy benefits. Keep in mind that saturated fats from animals combined with carbohydrates are generally bad for your heart.
The combination of fatty meats, processed cheese, and sugary condiments makes these burgers particularly harmful to heart health. Try making them at home and opting for homemade versions with lean meats, whole grain buns, and plenty of vegetables. It can be a healthier alternative that still satisfies the craving.
Fried foods increase your risk of heart disease because conventional frying methods create trans fats. If you want fried food, make it at home and avoid the kind you don’t prepare yourself.
Foods like fried chicken, French fries, and doughnuts are particularly problematic. The frying process often involves oils high in trans fats, which increase LDL cholesterol and lower HDL cholesterol. Baking or air-frying foods can provide a healthier alternative, offering similar textures and flavors without the negative impact on cholesterol.
Fat was once considered the primary cause of heart disease. Now, however, it is believed that diets high in added sugar can be another significant cause. Added sugar leads to an increased risk for heart disease by contributing to obesity, inflammation, high cholesterol, and diabetes. It’s hard to stay away from candy, but if you’re at risk for heart disease, you should avoid sugar.
Reducing candy consumption and opting for healthier snacks like fruits or nuts can help manage cholesterol levels. When indulging in sweets, moderation is key to avoiding the negative health impacts.
Whether you call it soda, coke, or pop, the beverage is one to avoid. Believe it or not, the main source of added sugar for Americans is found in beverages, not food. This means you should consider switching out soft drinks for water.
Soft drinks are packed with sugars and empty calories, contributing to weight gain and higher cholesterol levels. The high sugar content can lead to increased triglycerides, a type of fat in the blood that impacts cholesterol. Choosing water, unsweetened teas, or natural fruit juices can be a better option for hydration and maintaining healthy cholesterol levels.
Sorry, even your favorite breakfast cereal is probably packed with sugar. You don’t want to eat sugars and refined carbohydrates, especially not in the morning. Not only does this cause inflammation, but also makes blood sugar go up and down, so you’ll crave more sugar as the day goes on.
Instead, choosing whole grain cereals with low sugar content and high fiber can provide a healthier start to the day, supporting better cholesterol management and overall well-being.
Most baked goods are loaded with sugar and most likely made with saturated fats or trans fats. Both of these are bad for your diet and heart. Pastries like croissants, danishes, and muffins are delicious but problematic for cholesterol levels. They are often made with large amounts of butter, shortening, and sugar, contributing to high levels of saturated fats and trans fats.
These ingredients increase LDL cholesterol and decrease HDL cholesterol, posing a risk to heart health. Whole grain toast or yogurt with fresh fruit can help maintain better cholesterol levels and overall cardiovascular health.
Diets high in trans fats increase your risk of heart disease. Trans fats are found in sticks of margarine that are solid at room temperature. They are often marketed as a healthier alternative to butter but should be avoided. Go with soft, spreadable margarine that contains no partially hydrogenated oils or use olive oil instead.
Instead, use soft or liquid margarine, or better yet, use heart-healthy alternatives like olive oil or avocado spread. These can help maintain healthier cholesterol levels and support overall heart health.
This type of pizza is second on the American Heart Association’s list of “salty six” foods. The sodium and saturated fat increase significantly when topping like extra-cheese and meat are added to the pizza. Limit yourself to one or two slices of pizza or go for veggie toppings.
Meat-lovers pizza is loaded with various processed meats like pepperoni, sausage, and bacon, all of which are high in saturated fats and sodium. The combination of these meats with cheese creates a meal that can significantly raise LDL cholesterol levels.
We already established that soft drinks are bad for you, but diet soft drinks can be even worse. Diet soda is linked to obesity, diabetes, and more. After a 10-year Havard study, scientists found that those who drank diet soda regularly were at an increased risk of high blood pressure, high cholesterol levels, stroke, and heart disease.
Researchers have a difficult time pinpointing the cause, but most suspect that the chemicals in diet soda might alter gastrointestinal bacteria and make people more prone to weight gain.
Yes, you read that right. Fruit is essential for a healthy diet, but consume too much of it and your ability to lower your triglycerides may be impaired. Fruit contains fructose which is a kind of sugar found in some foods. If you have high triglycerides, you should limit your consumption of fructose to about 50-100 grams per days.
For older adults, balancing fruit intake with a variety of options, including lower-sugar fruits like berries, can help manage cholesterol levels. Portion control is also essential to avoid overconsumption of sugars while still benefiting from the vitamins, fiber, and antioxidants that fruits provide.
Fish is a heart-healthy food, but canned fish in oil isn’t the best choice. The added oil makes the flavor better but also adds to the "bad" fats like trans fats and saturated fats. For this reason, it is a good idea to buy canned fish that is packed in water.
Fish canned in oil, such as sardines or tuna, can be high in unhealthy fats, depending on the type of oil used. While fish is generally a good source of omega-3 fatty acids, beneficial for heart health, the added oil can increase the intake of saturated fats, raising LDL cholesterol levels. Including fresh or frozen fish in the diet is another way to enjoy the health benefits without the added fats from the canning process.
Coconut is high in saturated fat. Not only do coconut products increase triglycerides, but they also raise total cholesterol and bad LDL cholesterol. Coconut oil is a no-no, too. It actually contains more saturated fat than butter! You don't have to avoid this delicious food, but it's best to eat it sparingly.
Control the intake of coconut products and opting for healthier fats, such as those from nuts, seeds, and fish, can help manage cholesterol levels and support heart health.
If you have high triglycerides, it is essential to monitor your consumption of starchy foods like pasta. This is because your body turns excess carbohydrates into triglycerides if the calories are not used for energy. A diet high in carbohydrates, especially simple carbs, is bad for your blood sugar and lowers good HDL cholesterol.
Choosing whole grain or legume-based pasta alternatives can provide more fiber and nutrients, helping to stabilize blood sugar and support better cholesterol management. Pairing pasta with plenty of vegetables and lean proteins can also make for a more heart-healthy meal.
Think twice before drowning your pancakes in syrup. Maple syrup can increase your triglyceride levels. Opt for using less syrup or start using low-calorie or sugar-free maple syrup. Watch out for brown sugar, corn syrup, corn sweetener, fruit juice concentrate, fructose sweetener, glucose, invert sugar, high-fructose corn syrup, maltose, lactose, malt syrup, molasses, sucrose, turbinado sugar, and trehalose.
For older adults, limiting the use of syrup and opting for natural sweeteners like pure maple syrup or honey in moderation can help reduce the impact on cholesterol levels. Choosing whole fruit as a topping for pancakes or waffles is another healthier alternative.
Depending on how the muffin is made, it has the potential to be a healthy food. A low-fat bran muffin that is made with whole wheat flour is good for you. However, muffins with whole milk, eggs, and filled with something extra like chocolate chips, can have as much as eight grams of fat in just one serving.
Muffins, particularly those found in bakeries or pre-packaged, are often high in sugar, refined flour, and unhealthy fats, which exacerbate heart health issues. Making homemade muffins with whole grains, reduced sugar, and healthier fat sources like olive oil can provide a better option. Including fruits or nuts in the muffins can also add fiber and nutrients, making for a more heart-healthy snack or breakfast choice.
Microwave popcorn loaded with butter, oil, and salt is not healthy. The snack can increase your cholesterol levels. It doesn’t mean you have to give up popcorn altogether. A bowl of unsalted, butter-free popcorn is a good way to lower your cholesterol.
Air-popped popcorn and seasoning it with herbs or a small amount of healthy oil can provide a much healthier snack alternative. Reading labels and choosing brands with minimal additives and trans fats can also help manage cholesterol levels.
No doubt you've enjoyed a bowl of Mac & Cheese at some point in your childhood. If you still enjoy now, I’m sorry to say that you may want to avoid it. The dish is made with milk, butter, and cheese which are ingredients packed with saturated fats.
Making a homemade version with whole grain pasta, reduced-fat cheese, and adding vegetables can create a healthier dish that still satisfies comfort food cravings without significantly impacting cholesterol levels.
French Fries are a high cholesterol food because they're made with hydrogenated vegetable oils. Partially hydrogenated oils are ideal for frying fast foods, but, unfortunately, foods made with partially hydrogenated oils tend to have large amounts of trans fats.
Baking or air-frying potatoes with a light coating of healthy oil and seasoning with herbs can provide a healthier alternative that retains the beloved crispy texture.
Think twice before slathering cream cheese on your morning bagel because it's high in saturated fat. That's bad news for those of us that love a bagel and schmear.
Cream cheese is rich in saturated fats, which can raise LDL cholesterol levels. While it adds flavor to many dishes, regular consumption can negatively impact heart health. Alternative spreads like hummus, avocado, or nut butters can provide similar creamy textures with healthier fat profiles, supporting better overall cardiovascular health.
It may be your favorite dessert on a summer day, but it’s one that should be avoided. Ice cream is basically milk or cream and sugar. Both of these things have been linked to high cholesterol. Frozen yogurt may be a better option for those that need a sweet treat on a hot day.
Choosing lower-fat or dairy-free alternatives made with healthier ingredients can provide a similar satisfaction without the negative impact on cholesterol. Moderation and portion control are essential to enjoying ice cream without compromising heart health.
Whipping cream is two things: sugar and heavy whipping cream. Both of these ingredients increase "bad" cholesterol while lowering "good" cholesterol. It breaks our hearts too, but anyone following a low-cholesterol diet should avoid this food.
Substituting with lower-fat options like whipped coconut cream or using it sparingly can help maintain a healthier cholesterol profile. Opting for fresh fruit as a dessert topping can also provide a more heart-healthy choice.
Store-bought salad dressing is especially bad, even the low-fat versions. Looking at the nutrition facts reveals that it's full of sugar and fat. Both of these will cause high "bad" cholesterol and lower "good" cholesterol. Your best bet? Make your own. Not time effective, but the next best thing is a dry salad. Who wants that?
Making homemade dressings with olive oil, vinegar, and fresh herbs can provide a flavorful and healthier alternative. Reading labels and selecting dressings with minimal unhealthy fats and sugars can also help manage cholesterol levels while enjoying salads.
Potatoes are a good source of vitamins, minerals, and fiber. However, dressing them up too much can make them very unhealthy. The butter, salt, and sometimes cheese that is added to mashed potatoes all add on too much for those with cholesterol worries to safely ingest.
For a healthier version, consider using lower-fat milk or a plant-based alternative, and replace butter with a small amount of olive oil or yogurt. Adding garlic, herbs, or spices can enhance flavor without the need for excessive fats. Including a portion of mashed cauliflower or other vegetables can increase fiber content and nutrients while reducing the calorie and fat content.
Added sugars aren’t a good idea for anyone to consume, but those with high cholesterol are at an especially high risk. Try to drink and eat things that don’t have added sugar and your cholesterol will thank you—and so will your waistline.
Opting for natural sweeteners like honey or maple syrup in moderation, or using spices like cinnamon and vanilla to add sweetness, can be healthier alternatives. Reducing the consumption of processed foods and choosing whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains can also help manage added sugar intake and support better overall heart health.
Full-fat yogurt spells disaster for those with high cholesterol. If you just can’t let go of your precious yogurt, try better alternatives. Look for the kinds that are high in protein and low in carbs, like greek or low-fat yogurt.
To maintain a healthy cholesterol profile, consider choosing low-fat or non-fat yogurt alternatives. These options provide the same nutritional benefits without the high saturated fat content. Additionally, be mindful of flavored yogurts, which often contain added sugars that can further impact cholesterol levels and overall health.
You might think ghee is a better alternative than regular butter. However, clarified butters aren't a healthy option for those watching their cholesterol. Use olive oil in your recipes instead and your arteries will last longer.
To enjoy ghee without significantly affecting cholesterol levels, moderation is key. Using small amounts in cooking and balancing it with healthier fat sources, such as olive oil or avocado oil, can help manage intake. Additionally, incorporating plenty of fiber-rich foods like vegetables, whole grains, and legumes in your diet can help counterbalance the effects of saturated fats.
Who doesn’t love a good crispy skin on a nice piece of fried chicken? Unfortunately, this crunchy treat is also full of grease and sodium. This is nothing but disaster for your cholesterol levels, so it’s best to avoid poultry skin—especially if it’s fried.
For those who enjoy the flavor of poultry skin, reserving it for occasional indulgence rather than regular consumption is a good strategy. When preparing poultry, consider seasoning the meat well and using herbs, spices, and healthy marinades to add flavor without relying on the skin.
While beans and other legumes are actually really good at helping lower your cholesterol levels, refried beans can be a sneaky danger. The kind you get in a can is packed with salt, carbs, and fats, which all spell disaster for those concerned with their cholesterol.
For a healthier version of refried beans, consider using olive oil or vegetable oil instead of lard or bacon fat. These oils contain unsaturated fats, which can help improve cholesterol levels by raising HDL cholesterol and lowering LDL cholesterol. Additionally, using a minimal amount of oil or opting for a fat-free preparation can further reduce the potential impact on cholesterol.
If you make your frosting yourself, it can actually be pretty low in sugar, carbs, and fats. The packaged frosting on the shelves at your grocery store, however, are a different story. Those little containers are hiding a sinful amount of sugar and fat that are just waiting to clog your arteries.
To reduce the negative impact on cholesterol levels, consider making homemade frosting using healthier ingredients. Opt for recipes that use reduced amounts of sugar and healthier fat sources like avocado or coconut oil. Greek yogurt or nut butters can also be used to create creamy, delicious frostings that are lower in unhealthy fats.
Lamb can be a great addition to your diet if you cook it properly and stick to a lean cut. However, it’s also full of saturated fats and bad cholesterol. When you think about how lamb is often cooked in butter and served with potatoes, your cholesterol levels are in danger.
Certain cuts of lamb, such as lamb chops and leg of lamb, can be particularly high in fat. Even though lamb provides essential nutrients like iron and zinc, the impact of its saturated fat on cholesterol levels is a concern. Trimmed and lean cuts of lamb can help reduce fat intake, but it’s still important to monitor portion sizes.
Just like with lamb, steak is good in moderation. Unfortunately, it’s often cooked in butter and served with a salty side item that will quickly clog your arteries. Stick to lean cuts served with steamed vegetables if you can’t live without your steak.
To enjoy steak in a way that is more heart-healthy, choose leaner cuts such as sirloin or tenderloin, which have less fat compared to cuts like ribeye or porterhouse. Trimming visible fat before cooking and using healthier cooking methods, such as grilling or broiling, can further reduce fat content. Limiting portion sizes and balancing meals with plenty of vegetables, whole grains, and legumes can help offset the impact of the fat in steak.
There are high-fat and lean cuts of pork, but it really depends on how you cook it. Pork chops are a higher-fat cut and they’re often fried or cooked in oil or butter, which makes them dangerous for those with high cholesterol. Stick to the pork loin for a healthier cut.
To enjoy pork in a healthier way, opt for leaner cuts such as pork loin or tenderloin, which have less fat compared to cuts like pork shoulder or belly. Trimming visible fat and using cooking methods like grilling, baking, or roasting can help reduce fat content. Avoiding or limiting processed pork products can also help manage sodium intake and support heart health.
