Do potatoes increase cholesterol levels?

November 1, 2025 •

4 min read

According to the American Heart Association, a plain baked potato is a low-fat, low-cholesterol food and perfectly safe for a heart-healthy diet. The misconception that potatoes are bad for cholesterol often stems from unhealthy cooking methods and high-fat toppings, not the vegetable itself.

Quick Summary

Plain potatoes do not negatively affect cholesterol, but how they are prepared can have a major impact. The real culprits are high-fat cooking methods like frying and calorie-dense toppings, which contribute saturated and trans fats that raise harmful LDL cholesterol.

Key Points

Plain potatoes are cholesterol-free: In their natural form, potatoes contain no cholesterol and are low in fat.
Preparation method is key: Frying potatoes or adding high-fat toppings introduces saturated and trans fats that raise bad LDL cholesterol.
Healthy cooking preserves benefits: Baking, boiling, or roasting potatoes with minimal oil maintains their nutritional value and keeps them heart-healthy.
Resistant starch helps lower cholesterol: Cooking and cooling potatoes increases resistant starch, a fiber that can help lower blood cholesterol.
Potatoes are rich in heart-healthy nutrients: They are an excellent source of potassium and dietary fiber, which support healthy blood pressure and reduce cholesterol absorption.
Focus on toppings: Healthy toppings like olive oil, herbs, and spices are better choices than high-fat options like butter, cheese, and sour cream.

Understanding Cholesterol and Dietary Fat

Cholesterol is a waxy, fat-like substance that the body needs to build cells and make hormones. However, too much 'bad' low-density lipoprotein (LDL) cholesterol can cause plaque to build up in your arteries, increasing the risk of heart disease and stroke. Conversely, 'good' high-density lipoprotein (HDL) cholesterol helps remove excess cholesterol from the body. The key to managing cholesterol through diet is controlling your intake of saturated and trans fats, which are the main dietary drivers of high LDL cholesterol. Foods like fatty meats, full-fat dairy, and many deep-fried and processed foods are high in these unhealthy fats.

The Truth About Potatoes: A Nutrient-Dense Food

In their natural, unprocessed state, potatoes are a nutritional powerhouse. They contain no cholesterol and are naturally low in fat. A medium-sized, skin-on potato is packed with beneficial nutrients that can support heart health:

Potassium: Potatoes are an excellent source of potassium, containing more than a banana. Adequate potassium intake is linked to lower blood pressure, a significant risk factor for heart disease.
Fiber: The skin and flesh of a potato contain dietary fiber, including a type called resistant starch. Soluble fiber can bind to cholesterol in the digestive tract and help remove it from the body, thereby lowering LDL cholesterol.
Vitamins and Antioxidants: Potatoes are a great source of Vitamin C, which acts as an antioxidant, and Vitamin B6, which plays a role in metabolism. Colorful varieties like purple and red potatoes contain powerful antioxidants like anthocyanins.

Cooking Methods: The Real Culprit for High Cholesterol

The impact of potatoes on your cholesterol levels is almost entirely dependent on how you prepare them. The humble spud becomes unhealthy when it's transformed into a high-fat, high-sodium dish.

The Cholesterol-Raising Preparations

French Fries and Chips: When potatoes are deep-fried, they soak up significant amounts of oil, which can be high in saturated or trans fats. These fats raise your LDL cholesterol, and high consumption of fried foods is linked to increased cardiovascular risk.
Mashed Potatoes with High-Fat Add-ins: Traditional mashed potatoes often include large amounts of butter, cream, or full-fat milk, all of which are high in saturated fat.
Loaded Baked Potatoes: Toppings like sour cream, bacon bits, and cheese turn a healthy baked potato into a high-calorie, high-fat meal.

Heart-Healthy Cooking Methods

Baking or Roasting: Cooking potatoes with their skin on, using a minimal amount of olive oil and herbs, is one of the healthiest methods. This preserves nutrients and minimizes unhealthy fat intake.
Boiling or Steaming: These methods add no extra fat and are excellent for cholesterol management. A medium-sized, boiled potato is naturally low in calories and high in nutrients.
Air Frying: This method provides a crispy texture similar to deep frying but with significantly less oil, making it a much healthier alternative.

The Power of Resistant Starch

Resistant starch is a type of fiber found in cooked and then cooled potatoes that acts like a prebiotic, feeding beneficial gut bacteria. Research suggests that resistant starch, similar to soluble fiber, can help lower blood cholesterol and improve lipid profiles. This means a chilled potato salad made with a healthy, oil-based vinaigrette could potentially have a more positive impact on your cholesterol than a hot one.

Healthy Potato Preparation vs. Unhealthy Preparation


Feature	Healthy Potato Preparation (Baked/Boiled)	Unhealthy Potato Preparation (Fried/Loaded)
Cholesterol	0 mg	0 mg (from the potato itself)
Saturated/Trans Fat	Minimal, from healthy additions like olive oil	High, from deep-frying oil, butter, and cheese
Dietary Fiber	High, especially with skin on	Significantly lower, often peeled
Sodium	Low, easily controlled with spices	Often very high, from added salt and processed toppings
Potassium	High	Moderate, but health benefits are overshadowed by unhealthy additions
Overall Effect on Cholesterol	Can help lower LDL cholesterol due to fiber	Increases LDL cholesterol due to high saturated and trans fat

Conclusion

In short, the assertion that potatoes increase cholesterol levels is a classic nutritional myth. The potato itself is a naturally low-fat, cholesterol-free, and nutrient-dense food that, when prepared healthily, can be a valuable part of a heart-healthy diet. The real issue is the cooking method and high-fat additives. To keep your cholesterol in check, choose baking, boiling, roasting, or air frying over deep frying, and opt for nutrient-rich toppings like herbs, spices, or a drizzle of olive oil instead of butter, cheese, or sour cream. By making these simple swaps, you can enjoy potatoes' many health benefits without impacting your cholesterol.

For more information on managing cholesterol and heart health, consult the American Heart Association guidelines, which offer evidence-based dietary recommendations.

Frequently Asked Questions

No, potatoes themselves contain no dietary cholesterol. The cholesterol concern arises from high-fat cooking methods like frying and high-fat toppings such as butter and cheese.

Deep-frying potatoes significantly increases their saturated and trans fat content. These fats are known to raise unhealthy LDL cholesterol, increasing the risk of cardiovascular problems.

Yes, when prepared healthily, potatoes can be part of a cholesterol-lowering diet. They contain fiber, which helps reduce cholesterol absorption, and potassium, which supports heart health.

The healthiest ways to prepare potatoes are baking, boiling, or roasting. These methods avoid adding excessive unhealthy fats and preserve the potato's natural nutrients.

Yes, resistant starch, formed when cooked potatoes are cooled, acts like soluble fiber. It can help reduce blood cholesterol and improve lipid profiles by feeding beneficial gut bacteria.

Both sweet potatoes and white potatoes are healthy, nutrient-dense vegetables when prepared correctly. While their nutrient profiles differ slightly, neither negatively impacts cholesterol unless prepared with unhealthy fats.

Instead of high-fat options, choose healthy toppings such as a small amount of olive oil, herbs, spices, salsa, plain Greek yogurt, or low-fat cottage cheese.