What Food Increases LDL the Most? A Deep Dive into Dietary Fat

November 16, 2025 •

4 min read

According to the CDC, about 38% of American adults have high cholesterol, a condition significantly influenced by diet. Understanding what food increases LDL the most is crucial for heart health, with research consistently pointing to specific types of fat as the primary drivers of elevated 'bad' cholesterol levels.

Quick Summary

This article explores the foods that most significantly raise LDL cholesterol, focusing on saturated fats, trans fats, and certain processed goods. It explains the scientific reasons behind these effects and offers practical dietary advice for managing cholesterol levels.

Key Points

Saturated Fat is a Primary Driver: The consumption of saturated fat, found in many animal products, is the biggest dietary factor that increases LDL cholesterol.
Trans Fats are Highly Harmful: Artificial trans fats not only raise LDL but also lower HDL (good) cholesterol, posing a double risk to heart health.
Processed and Fried Foods are Major Culprits: Many baked goods, fast food, and packaged snacks are high in trans fats, palm oil, and butter, contributing significantly to high LDL.
Dietary Cholesterol is Less of a Concern: For most people, the cholesterol in foods like eggs and shellfish has a minimal impact on blood cholesterol compared to saturated and trans fats.
Refined Carbs Play a Role: Replacing saturated fats with refined carbohydrates and added sugars can also lead to an unhealthy lipid profile by raising triglycerides.
Focus on Healthy Fats and Fiber: To manage cholesterol, prioritize unsaturated fats from sources like olive oil and nuts, and increase soluble fiber from whole grains, fruits, and vegetables.

The Unhealthy Fats: Saturated and Trans Fats

While your body produces all the cholesterol it needs, the foods you eat, particularly those high in saturated and trans fats, directly influence your blood LDL levels. Saturated fats, often solid at room temperature, are commonly found in animal products and some plant-based oils. Trans fats, the more harmful of the two, are created through an industrial process called hydrogenation and are increasingly being banned due to their negative health effects.

Foods High in Saturated Fat

Fatty Red and Processed Meats: Many cuts of beef, pork, and lamb are high in saturated fat. Processed meats like sausages, bacon, and cured deli meats are also notorious contributors.
Full-Fat Dairy Products: Butter, cream, and full-fat cheeses are significant sources of saturated fat. Switching to low-fat or fat-free versions can make a big difference in reducing your intake.
Certain Tropical Oils: Coconut oil and palm oil, often used in baked goods and processed snacks, are high in saturated fat and can increase LDL.
Baked Goods and Fried Foods: Commercial cookies, cakes, and pastries often use butter or tropical oils, making them high in saturated fat. Fried foods from restaurants and fast-food chains are also major sources.

The Dangers of Trans Fats

Trans fats are particularly detrimental because they not only raise your LDL (bad) cholesterol but also lower your HDL (good) cholesterol. While the FDA has banned artificial trans fats, small amounts can still exist, and naturally occurring trans fats are found in some animal products. Baked goods made with shortening, commercially fried foods, and some margarine can be sources to watch for.

The Impact of Dietary Cholesterol

For many years, foods high in dietary cholesterol, such as eggs and shellfish, were thought to be the primary cause of high blood cholesterol. However, modern research shows that for most people, the impact of dietary cholesterol on blood levels is minimal. The greater concern is the saturated and trans fat that often accompanies these foods. It's the bacon, butter, and cheese served alongside that is more likely to cause issues than the dietary cholesterol itself.

A Comparison of High-LDL Foods vs. Heart-Healthy Alternatives


Food Category	High-LDL Option	Heart-Healthy Alternative	Key Difference
Meat	Fatty beef cuts, sausages, bacon	Lean chicken breast (skinless), fish (salmon), plant-based proteins	High saturated fat content in high-LDL option. Lean protein source is lower in fat.
Dairy	Full-fat cheese, butter, ice cream	Skim milk, non-fat yogurt, olive oil spreads	Saturated fat in full-fat dairy vs. unsaturated fat and lower saturated fat in alternatives.
Fats/Oils	Palm oil, coconut oil, shortening	Olive oil, canola oil, avocado oil	Saturated fats vs. heart-healthy monounsaturated and polyunsaturated fats.
Snacks	Packaged cookies, crackers, fried foods	Unsalted nuts, seeds, fruits, plain popcorn	Often contain trans fats and high levels of saturated fat and refined carbs.
Carbohydrates	White bread, sugary cereals	Whole-grain bread, oats, brown rice	Refined carbs and sugars can indirectly increase triglycerides and affect LDL.

How Does Diet Affect LDL?

High saturated fat intake can disrupt the liver's ability to regulate cholesterol. The liver produces more LDL cholesterol and reduces the number of LDL receptors that clear cholesterol from the blood. This leaves more LDL cholesterol in circulation, increasing the risk of plaque buildup in the arteries, a condition known as atherosclerosis. Reducing saturated fat helps the liver manage cholesterol levels more effectively.

What About Refined Carbs and Sugars?

Beyond fats, refined carbohydrates and added sugars can also contribute to unhealthy cholesterol profiles, particularly by raising triglyceride levels. When saturated fats are replaced with refined carbs, the result can be lower HDL and higher triglycerides, which is also a risk factor for heart disease. This is why simply cutting fat isn't enough; the overall quality of the diet matters. A shift toward whole grains and away from sugary foods is a key part of managing cholesterol.

The Path Forward: Managing Your Diet

Managing your cholesterol involves making conscious, daily dietary choices. Focus on reducing saturated and trans fats by choosing lean meats, low-fat dairy, and healthy plant-based oils. Embrace whole grains, fruits, and vegetables, which are rich in soluble fiber that helps lower LDL. By focusing on these changes, you can significantly improve your cholesterol levels and overall heart health.

For more detailed information on diet and heart health, consult the resources from authoritative sources like the American Heart Association.

Conclusion

In summary, the foods that increase LDL cholesterol the most are those high in saturated and trans fats, such as fatty red meats, full-fat dairy, and processed and fried items. While dietary cholesterol's direct impact is less significant than once thought, the unhealthy fats often found alongside it are the real culprits. Making a conscious effort to replace these fats with healthier alternatives like unsaturated fats and soluble fiber is the most effective dietary strategy for managing and lowering LDL levels for better long-term heart health.

Frequently Asked Questions

For most healthy people, the dietary cholesterol in eggs does not significantly raise blood cholesterol levels. The focus should instead be on reducing saturated and trans fats in your diet, which have a much greater impact.

Check the nutrition label for "partially hydrogenated oils" in the ingredients list, as this indicates the presence of trans fats. While artificial trans fats are mostly banned in the US, checking the label is still a good habit, especially for commercially fried or baked goods.

Not all oils are created equal. Tropical oils like coconut and palm oil are high in saturated fat and can increase LDL. In contrast, other plant-based oils like olive and canola oil contain heart-healthy unsaturated fats and are better choices for cooking.

Soluble fiber, found in foods like oats, beans, and fruits, forms a gel-like substance in the digestive tract that binds with cholesterol and removes it from the body. This process helps prevent the absorption of excess LDL cholesterol.

Not necessarily, but moderation is key. Fatty cuts of red and processed meats are high in saturated fat and should be limited. Choosing leaner cuts and opting for plant-based proteins, chicken without skin, or fish more often is a better strategy for managing LDL.

Yes. Many low-fat or fat-free processed snacks are high in refined carbohydrates and added sugars. These ingredients can still contribute to an unhealthy lipid profile by increasing triglycerides and potentially affecting LDL levels.

LDL (low-density lipoprotein) is often called 'bad' cholesterol because it can lead to plaque buildup in arteries. HDL (high-density lipoprotein) is 'good' cholesterol because it helps transport cholesterol from the arteries back to the liver for removal from the body.