Foods That Raise Your LDL: A Comprehensive Guide

November 9, 2025 •

4 min read

According to the CDC, over one-third of American adults have high levels of LDL cholesterol, a major risk factor for heart disease. Understanding what foods raise your LDL cholesterol is the first step toward managing your health and reducing your risk.

Quick Summary

This article explores the dietary culprits behind elevated LDL cholesterol, focusing on saturated and trans fats. It details specific food categories to limit and provides actionable tips for healthier eating patterns that can positively impact your cholesterol levels.

Key Points

Saturated Fat is the Primary Culprit: Saturated fats, found in fatty meats and full-fat dairy, significantly increase LDL cholesterol levels by boosting the liver's production.
Trans Fats are Highly Harmful: Trans fats, often from fried and processed baked goods, are particularly damaging as they both raise LDL and lower beneficial HDL cholesterol.
Refined Carbs Raise Triglycerides: Diets high in refined carbohydrates and added sugars, like white flour and sugary drinks, can increase triglycerides and small, dense LDL particles.
Smart Swaps are Key: Replacing saturated and trans fats with unsaturated fats from olive oil, avocados, and nuts can help manage cholesterol levels.
Increase Fiber Intake: Soluble fiber, found in oats, beans, and fruits, plays a vital role in lowering LDL by blocking cholesterol absorption.
Focus on Whole, Plant-Based Foods: A dietary pattern rich in fruits, vegetables, and whole grains is foundational for a heart-healthy diet that helps control LDL.

The Impact of Saturated Fat on Your LDL

Saturated fats are a primary driver of elevated LDL ("bad") cholesterol levels. Found predominantly in animal products, they are typically solid at room temperature. Consuming high amounts of saturated fat can increase the liver's production of LDL, which contributes to the buildup of plaque in artery walls and increases the risk of heart disease and stroke.

Common Sources of Saturated Fat

Fatty and processed meats: This includes cuts of red meat like beef, pork, and lamb, along with processed products such as sausages, bacon, and hot dogs.
Full-fat dairy products: Butter, cheese, heavy cream, and whole milk are all significant sources of saturated fat.
Certain oils: Tropical oils like coconut oil and palm oil are high in saturated fat and should be consumed in moderation.
Baked goods and sweets: Many commercially prepared cookies, pastries, and cakes use butter, lard, or tropical oils, making them high in saturated fat.

The Dangers of Trans Fats

Trans fats are created through a process called hydrogenation, which adds hydrogen to liquid vegetable oils to make them more solid. Unlike saturated fats, which raise LDL, trans fats are double trouble for heart health. They not only increase LDL cholesterol but also lower beneficial HDL ("good") cholesterol. This makes them particularly harmful for cardiovascular health.

Foods Containing Trans Fats

While the FDA banned partially hydrogenated oils in 2018, some trans fat may still be present in processed foods due to manufacturing methods.

Fried foods: Commercially fried foods, including fast-food French fries and fried chicken, are major culprits.
Commercial baked goods: Items like certain doughnuts, pies, and pastries may still contain trace amounts of trans fat.
Hard stick margarine and shortening: These are traditionally high in trans fats, though many products have been reformulated.

Refined Carbohydrates and Added Sugars

Beyond unhealthy fats, other dietary components can influence your LDL. Diets high in refined carbohydrates and added sugars can raise triglyceride levels and contribute to an increase in small, dense LDL particles, which are particularly atherogenic.

Foods High in Refined Carbs and Sugars

White flour products: This includes white bread, white rice, and pasta.
Sugary drinks: Soft drinks, fruit juices with added sugar, and sports drinks contribute significantly to sugar intake.
Sweets and snacks: Candy, chips, and many low-fiber cereals fall into this category.

Comparing Foods for Their Impact on LDL

To make informed choices, it's helpful to compare the fat content and effect on LDL of different food types.


Food Type	Primary Fat Type	Effect on LDL	Typical Examples
Red & Processed Meats	Saturated Fat	Significantly raises LDL	Beef, sausages, bacon
Fish & Seafood	Unsaturated Fat	May help lower LDL	Salmon, mackerel, shrimp
Full-Fat Dairy	Saturated Fat	Significantly raises LDL	Butter, cheese, whole milk
Low-Fat Dairy	Low Saturated Fat	Minimal effect on LDL	Skim milk, low-fat yogurt
Baked Goods	Saturated & Trans Fat	Significantly raises LDL	Cakes, cookies, pastries
Whole Grains	Low Fat	May help lower LDL	Oats, brown rice, whole-wheat bread
Fried Foods	Saturated & Trans Fat	Significantly raises LDL	French fries, fried chicken
Plant-Based Fats	Unsaturated Fat	May help lower LDL	Avocado, olive oil, nuts

Embracing Healthier Alternatives

Adopting a heart-healthy diet is about smart substitutions, not total deprivation. Focus on replacing high-LDL-raising foods with options rich in soluble fiber and unsaturated fats.

Swap saturated fats for healthy fats: Use olive, canola, or sunflower oil instead of butter or coconut oil. Choose avocado and nuts for snacks instead of processed sweets.
Choose lean protein: Opt for skinless poultry and fish, which are lower in saturated fat than red meat. Try plant-based proteins like lentils, chickpeas, and beans.
Increase soluble fiber: Soluble fiber helps bind cholesterol in the digestive tract, preventing it from being absorbed. Incorporate foods like oats, apples, beans, and broccoli into your meals.
Focus on whole grains: Choose whole-grain bread, brown rice, and whole-wheat pasta over their refined counterparts to increase fiber intake.

Conclusion

Understanding what foods raise your LDL cholesterol is crucial for managing your heart health. The primary culprits are foods high in saturated and trans fats, such as fatty meats, full-fat dairy, fried foods, and commercial baked goods. By prioritizing a diet rich in plant-based foods, healthy fats, and soluble fiber, you can effectively lower your LDL levels and reduce your risk of cardiovascular disease. Small but consistent changes to your eating patterns can have a significant positive impact on your long-term health.

For more detailed guidance on dietary fats and cholesterol management, consider reading the information from the American Heart Association.

Frequently Asked Questions

No, not all fats are bad. While saturated and trans fats raise LDL cholesterol, unsaturated fats found in foods like nuts, avocados, and olive oil can help improve your cholesterol levels when eaten in moderation.

For most people, dietary cholesterol has a minimal impact on blood cholesterol levels compared to saturated and trans fats. It is more important to focus on reducing your intake of unhealthy fats rather than eliminating foods like eggs or shellfish.

Some commercially baked goods, such as cookies and pastries, may still contain trace amounts of trans fat, though the use of partially hydrogenated oils has been banned in the U.S. Always check the ingredient list for 'partially hydrogenated oil'.

Yes, coconut oil is high in saturated fat and can significantly raise LDL cholesterol levels. It is best to use healthy, unsaturated oils like olive or canola oil for cooking.

Processed meats like sausages and bacon are high in saturated fat and sodium, both of which can negatively impact cholesterol levels and overall heart health.

Opt for low-fat or fat-free dairy products like skim milk and low-fat yogurt instead of full-fat versions to reduce your intake of saturated fat.

Soluble fiber, found in foods such as oats, beans, and apples, helps lower LDL cholesterol by binding to it in the digestive system and removing it from the body before it can be absorbed.