Foods that Raise Your Cholesterol: What You Need to Know

December 5, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), nearly 94 million U.S. adults aged 20 or older have high cholesterol. While some dietary cholesterol is not the main driver for high blood cholesterol levels, consuming too much saturated and trans fat is a significant contributing factor. Knowing which foods contain these unhealthy fats is key to managing cholesterol and supporting cardiovascular health.

Quick Summary

This article explores the types of foods that increase LDL or 'bad' cholesterol levels, focusing on saturated fats, trans fats, and added sugars. It outlines common food culprits and provides a comparative analysis of healthy versus unhealthy fats.

Key Points

Saturated Fat: Saturated fats, found in red meat, full-fat dairy, and tropical oils, are the primary dietary cause of elevated LDL ('bad') cholesterol.
Trans Fat: Artificial trans fats not only raise LDL cholesterol but also lower beneficial HDL cholesterol, making them especially damaging to cardiovascular health.
Processed Foods: Many packaged goods, commercially baked products, and fried foods are high in saturated and trans fats, negatively impacting cholesterol.
Refined Carbs and Sugar: A diet high in refined carbohydrates and added sugars can increase harmful VLDL and LDL particles while lowering protective HDL.
Healthy Replacements: Replacing unhealthy fats with heart-healthy monounsaturated and polyunsaturated fats (found in olive oil, nuts, and fish) can help improve cholesterol levels.

Saturated Fat: The Main Dietary Culprit

Saturated fat is a type of fat that is typically solid at room temperature and is a primary driver of elevated LDL ("bad") cholesterol levels. The liver's ability to clear cholesterol from the blood is compromised by a high intake of saturated fat, which decreases the number of LDL receptors. This means more LDL cholesterol remains in the bloodstream, increasing the risk of plaque buildup in the arteries, a condition known as atherosclerosis.

Common Sources of Saturated Fat

Red and Processed Meats: Fatty cuts of beef, pork, lamb, and processed items like sausage and bacon are notoriously high in saturated fat. The fat in these products directly contributes to higher LDL levels.
Full-Fat Dairy Products: Whole milk, cheese, butter, and cream are all significant sources of saturated fat. The fat in these animal products is rich in the type of fatty acids that inhibit the liver's ability to process cholesterol efficiently.
Tropical Oils: While plant-based, oils like coconut and palm oil contain high levels of saturated fat. Many packaged baked goods and processed foods use these oils as a cost-effective ingredient, making it crucial to read labels.
Baked and Fried Goods: Commercial baked goods such as pastries, cookies, and cakes, as well as many fried foods, are made with large amounts of butter, shortening, or tropical oils, making them high in saturated fat.

The Dangers of Trans Fats

Trans fats are considered the most harmful type of fat for your heart. Artificially created by adding hydrogen to liquid vegetable oils (partially hydrogenated oils), trans fats not only increase LDL cholesterol but also simultaneously lower HDL ("good") cholesterol. Even though the FDA has banned artificial trans fats, they can still be found in trace amounts in some fried and processed foods. Foods fried in restaurants or those with 'partially hydrogenated oil' on the ingredient list may still contain these damaging fats.

Refined Carbohydrates and Added Sugars

Beyond fats, other dietary components can influence cholesterol levels. A diet high in refined carbohydrates and added sugars can cause the liver to produce more VLDL, which eventually turns into small, dense, and more harmful LDL particles. These foods also often displace healthier, high-fiber options from the diet.

Foods High in Added Sugar and Refined Carbs

Sugary Beverages: Sodas, fruit juices, and energy drinks are loaded with added sugars that can increase triglycerides and negatively affect cholesterol ratios.
Refined Grains: White bread, crackers, and sugary cereals lack the soluble fiber that helps lower LDL cholesterol.
Desserts and Candies: Cakes, cookies, ice cream, and other sweets are typically high in both added sugars and unhealthy fats.

Comparison of Healthy vs. Unhealthy Fats


Feature	Saturated Fats	Trans Fats	Monounsaturated & Polyunsaturated Fats
Effect on LDL	Significantly raises 'bad' LDL cholesterol.	Significantly raises 'bad' LDL and lowers 'good' HDL.	Can help lower LDL cholesterol.
Effect on HDL	Can have a minimal effect on 'good' HDL.	Significantly lowers 'good' HDL cholesterol.	Can help increase HDL cholesterol.
Primary Sources	Red meat, full-fat dairy, tropical oils.	Processed and fried foods with partially hydrogenated oils.	Olive oil, nuts, seeds, fatty fish, avocados.
Health Impact	Increases heart disease and stroke risk.	The worst type of fat for heart health, significantly increasing risk.	Supports heart health and reduces risk of cardiovascular disease.

Conclusion: Navigating Dietary Choices

Understanding what you can eat to raise your cholesterol is the first step toward making healthier, more informed dietary decisions. While some foods naturally contain cholesterol, the most significant impact on your blood cholesterol levels comes from your consumption of saturated and trans fats. By prioritizing a diet rich in plant-based foods, healthy unsaturated fats, and fiber, you can effectively manage your cholesterol levels and reduce your risk of cardiovascular disease. Avoiding processed foods, fatty meats, full-fat dairy, and trans fats is crucial. Instead, focus on fresh, whole foods and consult a healthcare professional for personalized guidance. For more information on heart-healthy eating, visit the American Heart Association.

Frequently Asked Questions

The primary dietary factor that raises blood cholesterol levels is the consumption of foods high in saturated fat and trans fat, which affects how the liver processes and removes cholesterol.

For most people, the cholesterol found in foods like eggs and shellfish has a minimal impact on blood cholesterol levels compared to saturated fat intake. A healthy diet can still include eggs in moderation.

Trans fats are uniquely damaging because they not only raise 'bad' LDL cholesterol levels but also lower 'good' HDL cholesterol, creating a double negative effect on heart health.

Excessive intake of refined carbohydrates and added sugars can cause the liver to produce more VLDL and small, dense LDL particles, which are considered more harmful to the heart.

To limit unhealthy fat intake, you should reduce consumption of processed meats, fatty red meats, full-fat dairy products, commercially baked goods, and fried foods.

While coconut oil is plant-based, it is very high in saturated fat. Experts generally recommend limiting its consumption and favoring unsaturated plant oils like olive or canola oil for daily cooking.

Medication is often a necessary component for managing high cholesterol, but it is not a replacement for a heart-healthy diet. Lifestyle changes, including dietary adjustments, remain critical for controlling cholesterol and supporting overall cardiovascular health.