What Should You Not Eat If You've Got High Cholesterol?

December 27, 2025 •

3 min read

According to the CDC, nearly 94 million U.S. adults aged 20 or older have high cholesterol. Taking control of your diet is a critical step in managing this condition, and a key part of that is knowing what you should not eat if you've got high cholesterol. This guide details the foods and ingredients to limit or avoid to support your heart health.

Quick Summary

This guide outlines specific foods and dietary fats to restrict when managing high cholesterol. It emphasizes limiting saturated and trans fats found in processed and animal-based products, focusing on healthier food alternatives to improve cardiovascular wellness.

Key Points

Avoid Trans Fats: Eliminate all foods containing partially hydrogenated oils, such as many commercial baked goods and fried fast foods, as they dramatically increase bad cholesterol and decrease good cholesterol.
Limit Saturated Fats: Reduce your consumption of fatty meats, full-fat dairy, and tropical oils like palm and coconut oil, which are primary drivers of high LDL cholesterol.
Choose Leaner Proteins: Opt for lean meats, fish, poultry without skin, and plant-based protein sources like beans, lentils, and nuts to minimize saturated fat intake.
Beware of Added Sugars: Cut back on sugary drinks and sweets, which can negatively affect cholesterol levels by increasing triglycerides.
Focus on Fiber: Increase your intake of soluble fiber from foods like oats, beans, fruits, and vegetables to help actively lower cholesterol absorption.
Prefer Healthy Fats: Substitute unhealthy cooking fats with options like olive, canola, and avocado oils, and include nuts and seeds in your diet for beneficial unsaturated fats.
Read Nutrition Labels: Become an informed consumer by checking food labels for saturated fats, trans fats, and added sugars, helping you make smarter, heart-healthy decisions.

Understanding Saturated and Trans Fats

When addressing high cholesterol, the primary focus is reducing the intake of saturated and trans fats, which are the main culprits behind elevated levels of 'bad' low-density lipoprotein (LDL) cholesterol. Saturated fats are found primarily in animal products and some plant-based oils, while artificial trans fats are created through an industrial process called hydrogenation.

Saturated Fats to Limit

Fatty and Processed Meats: Red meats like beef, lamb, and pork contain significant amounts of saturated fat. Processed meats such as sausage, bacon, and deli meats are often high in both saturated fat and sodium.
Full-Fat Dairy Products: This category includes whole milk, butter, cream, and full-fat cheeses. These items are a major source of saturated fat, which can directly increase LDL cholesterol levels.
Tropical Oils: While plant-based, coconut oil and palm oil are high in saturated fat and should be limited.
Fried Foods: Deep-fried items from fast-food restaurants or packaged snacks are typically high in saturated fat.

Trans Fats to Eliminate Artificial trans fats are so detrimental to heart health that the FDA has largely banned them. However, small amounts can still be present in processed items. Look for "partially hydrogenated oils" on ingredient lists to identify them. Foods to avoid include:

Baked Goods: Many commercially produced cakes, cookies, and pastries use shortening or hydrogenated oils.
Fried Snacks: Products like crackers, chips, and popcorn can be cooked in trans-fat-laden oils.
Certain Margarines: Some older or lower-quality margarine spreads may still contain trans fats.

Sugars and Refined Carbohydrates

Beyond unhealthy fats, a diet high in added sugars and refined carbohydrates can also negatively impact cholesterol by raising triglyceride levels and contributing to weight gain.

Sugary Beverages: Sodas, sweetened juices, and energy drinks are a major source of added sugar.
Refined Grains: White bread, pasta, and low-fiber cereals are stripped of nutrients and can negatively affect blood fats.
Candies and Sweets: These provide empty calories and contribute to poor cholesterol profiles.

Moderation for Other Foods

Some foods are high in dietary cholesterol but lower in saturated fat. While dietary cholesterol's impact on blood cholesterol is often less significant than saturated or trans fats, limiting these foods is still prudent for those with high cholesterol.

Shellfish: Shrimp and lobster contain dietary cholesterol, but are low in saturated fat and can be eaten in moderation.
Egg Yolks: An egg a day is generally fine for most healthy people, but those with high cholesterol should discuss intake with their doctor. Frying eggs in butter adds unnecessary saturated fat.
Organ Meats: Liver and other organ meats are very high in dietary cholesterol and should be consumed sparingly.

The Heart-Healthy Alternative

By swapping unhealthy foods for nutrient-dense alternatives, you can actively work to lower your cholesterol.


Type of Food	High Cholesterol (Limit/Avoid)	Low Cholesterol (Choose)
Fats	Butter, Lard, Margarine (with trans fat), Coconut Oil	Olive Oil, Canola Oil, Avocado Oil
Meats	Fatty red meats (pork, beef), Processed meats (bacon, sausage)	Lean poultry (skinless chicken/turkey), Fish (salmon, mackerel), Beans, Lentils
Dairy	Whole milk, Cream, Full-fat cheese	Skim milk, Low-fat yogurt, Reduced-fat cheese
Snacks	Cookies, Pastries, Chips	Fruits, Vegetables, Nuts, Seeds

Making Lasting Dietary Changes

Adopting a cholesterol-lowering diet is a process of changing habits. Instead of frying, try baking, grilling, or steaming your food. Use herbs and spices for flavor instead of salt and butter. Focus on increasing your intake of soluble fiber from foods like oats, beans, apples, and brussels sprouts, as it helps remove cholesterol from the body. Consulting with a doctor or dietitian is the best approach to creating a personalized plan for managing high cholesterol. Regular exercise also plays a vital role in increasing 'good' HDL cholesterol. For more detailed guidance, consider exploring resources from reputable health organizations like the American Heart Association (AHA).

Conclusion

Effectively managing high cholesterol is less about complex restrictions and more about making informed, consistent choices. By focusing on limiting saturated fats, eliminating trans fats, and moderating high-cholesterol foods, you can significantly improve your lipid profile. Swapping in heart-healthy alternatives rich in fiber and unsaturated fats empowers you to protect your cardiovascular health and lower your risk for heart disease and stroke.

Frequently Asked Questions

The most important group to cut out is artificial trans fats, found in some processed and fried foods, as they are the most harmful to cholesterol levels. After that, focus on limiting foods high in saturated fats, such as fatty meats and full-fat dairy.

Yes, but in moderation. Egg yolks contain dietary cholesterol, but for most people, saturated fat intake has a greater impact on blood cholesterol levels. An egg a day is typically fine, but it's best to consult a healthcare provider for personalized advice.

Yes, both coconut and palm oil are high in saturated fat, which can raise LDL (bad) cholesterol levels. While they are plant-based, they should be limited as part of a heart-healthy diet.

You don't need to avoid all red meat, but you should limit your intake. Choose leaner cuts and consume them infrequently, as red meat is high in saturated fat. Processed red meats should be avoided.

Avoid snacks that are high in saturated and trans fats, added sugars, and sodium. This includes commercial cookies, cakes, pastries, chips, and other deep-fried or heavily processed items.

Full-fat cheese contains saturated fat and should be consumed in moderation or replaced with reduced-fat varieties if you have high cholesterol. You can also explore low-fat alternatives to get your dairy fix.

Not necessarily, but most commercially fried foods, especially from fast-food chains, use oils that can produce trans fats during the cooking process. It's best to avoid fried foods and opt for baked, grilled, or steamed alternatives.