What Foods Raise LDL Cholesterol and How to Manage Your Diet

October 27, 2025 •

3 min read

Medical experts confirm that certain fats, especially saturated and trans fats, are the most significant dietary culprits for high LDL cholesterol. Understanding what foods raise LDL cholesterol is the first step toward making heart-healthy dietary changes that can significantly lower your risk of cardiovascular disease.

Quick Summary

The primary dietary factors increasing LDL cholesterol are saturated fats from red meat and full-fat dairy, and trans fats from processed and fried foods. Focusing on these fats is key to managing blood cholesterol levels effectively.

Key Points

Saturated Fats Are Primary Culprits: Saturated fats, found in fatty meats, full-fat dairy, and tropical oils, are the main dietary factors that raise LDL cholesterol levels.
Trans Fats Are Worse Than Saturated Fats: Industrial trans fats not only raise bad LDL cholesterol but also lower good HDL cholesterol, increasing the risk of heart disease.
Read Labels to Find Trans Fats: Despite bans, trace amounts of trans fats may still be present in processed foods. Check for 'partially hydrogenated oils' on ingredient lists.
Dietary Cholesterol Isn't the Main Concern: Modern research indicates that saturated and trans fats have a much greater impact on blood LDL than the cholesterol found in foods like eggs and shellfish.
Replace Unhealthy Fats with Healthy Fats: Substituting saturated and trans fats with unsaturated fats from sources like olive oil, nuts, and fish can help lower LDL cholesterol.
Increase Soluble Fiber Intake: Foods rich in soluble fiber, such as oats, beans, and certain fruits, help block the absorption of cholesterol in the digestive tract.

Understanding the Culprits Behind High LDL Cholesterol

Low-density lipoprotein (LDL) cholesterol, known as "bad" cholesterol, contributes to plaque buildup in arteries, increasing heart attack and stroke risk. While genetics and age play a role, diet is a critical, controllable factor. The main dietary contributors are saturated and trans fats; dietary cholesterol has less impact than once believed. Reducing saturated and trans fats can significantly improve heart health.

The Problem with Saturated Fats

Saturated fats significantly increase LDL cholesterol and are primarily found in animal products. Excessive intake negatively affects cholesterol levels.

Fatty and Processed Meats: Fatty cuts of beef, lamb, and pork are high in saturated fat. Processed meats like sausages and bacon also contain high levels. The American Heart Association advises limiting these meats.
Full-Fat Dairy: Products such as butter, cheese, cream, and ice cream are major sources. Choosing low-fat options helps reduce intake.
Tropical Oils: Coconut and palm oils are plant-based but high in saturated fats that raise LDL. Palm oil is common in processed foods, so checking labels is important.
Baked Goods and Desserts: Commercial cakes, cookies, and doughnuts often contain butter, lard, or hydrogenated oils, leading to high saturated fat levels.

The Dangers of Trans Fats

Trans fats are detrimental to heart health, increasing LDL and decreasing HDL (good) cholesterol. Artificial trans fats (partially hydrogenated oils) are mostly banned, but small amounts may remain.

Fried Foods: Fast food items like French fries and fried chicken are often cooked in oils containing trans fats.
Baked Goods and Processed Snacks: Cookies, crackers, and microwave popcorn may still contain small amounts of trans fat, especially if partially hydrogenated oil is listed.
Margarine and Shortening: Some stick margarines and shortenings made with partially hydrogenated oils are sources of trans fats. Opt for soft tub margarines or healthy oils instead.

Other Considerations: Sugar and Dietary Cholesterol

While saturated and trans fats are primary concerns, high added sugar intake can also negatively affect cholesterol and triglyceride levels. Sugary foods include soda, candy, and many processed items. Dietary cholesterol, found in foods like eggs and shellfish, has minimal impact on blood cholesterol for most people compared to saturated and trans fats.

Unhealthy vs. Healthy Fats: A Comparison

Replacing unhealthy fats with healthier ones is vital for managing cholesterol.


Feature	Unhealthy Fats (Saturated & Trans)	Healthy Fats (Monounsaturated & Polyunsaturated)
Effect on LDL	Significantly increases LDL (bad) cholesterol.	Helps to lower LDL cholesterol.
Effect on HDL	Trans fats lower HDL (good) cholesterol.	Monounsaturated fats help maintain or increase HDL levels.
Source	Animal products (red meat, full-fat dairy), tropical oils (coconut, palm), processed foods, baked goods, fried foods.	Plant-based sources (avocados, nuts, seeds), liquid vegetable oils (olive, canola, sunflower), and fatty fish.
Physical State	Typically solid at room temperature.	Typically liquid at room temperature.
Health Impact	Associated with increased heart disease and stroke risk.	Associated with reduced heart disease and improved overall health.

Practical Strategies for Lowering LDL

To manage LDL cholesterol through diet:

Choose Lean Proteins: Select lean poultry, fish, or plant-based proteins over fatty red and processed meats.
Substitute Fats: Use olive oil or soft margarine instead of butter. Choose liquid vegetable oils over tropical oils or shortening.
Increase Soluble Fiber: Soluble fiber helps block cholesterol absorption.
- Oats and oat bran
- Fruits (apples, pears, oranges)
- Legumes (beans, lentils, chickpeas)
Eat Plant-Based Foods: A diet rich in fruits, vegetables, and whole grains is heart-healthy, low in saturated fat, and full of nutrients.
Check Food Labels: Review nutrition labels for saturated and trans fat content. Look for 'partially hydrogenated oil'.

Conclusion

Managing LDL cholesterol is vital for heart health, and diet is a key factor. Reducing or eliminating foods high in saturated and trans fats—like fatty meats, full-fat dairy, and processed baked and fried goods—can lower "bad" cholesterol. Prioritizing heart-healthy unsaturated fats from sources like plant-based oils, nuts, seeds, and fish, along with increasing soluble fiber, strengthens your defense against cardiovascular disease. Making these informed choices is a proactive step for long-term wellness.

For more heart-healthy nutrition information, visit the American Heart Association website.

Frequently Asked Questions

The most common sources of saturated fat include fatty red and processed meats, full-fat dairy products like cheese and butter, and certain tropical oils such as coconut and palm oil.

Recent research suggests that dietary cholesterol from foods like eggs has a much smaller impact on blood cholesterol levels than saturated and trans fats. For most healthy people, moderate egg consumption is generally not a concern.

To identify trans fats, look for 'partially hydrogenated oil' on the ingredient list of packaged foods. Even if a product claims '0g trans fat' per serving, it may contain trace amounts.

Coconut oil is high in saturated fat and can raise LDL cholesterol levels. While it can be consumed in moderation, it's not a cholesterol-friendly replacement for healthy, unsaturated plant-based oils like olive or canola oil.

Both saturated and trans fats raise LDL cholesterol, but trans fats are particularly harmful because they also lower your HDL (good) cholesterol, further increasing your risk of heart disease.

While not as direct as saturated and trans fats, diets high in added sugars can lead to weight gain and negatively impact blood lipid levels, potentially raising LDL and lowering HDL cholesterol.

Unsaturated fats, both monounsaturated (found in olive oil, avocados) and polyunsaturated (found in fatty fish, nuts, seeds), are the best types of fat to consume as they can help lower LDL cholesterol.