What to Avoid If You Have High Cholesterol: A Comprehensive Guide

November 4, 2025 •

4 min read

High cholesterol affects nearly one in three American adults, significantly increasing the risk of heart disease and stroke. Understanding what to avoid if you have high cholesterol is the first step toward reclaiming your cardiovascular health and reducing these serious risks.

Quick Summary

This guide outlines specific foods, ingredients, and lifestyle habits to avoid when managing high cholesterol, providing actionable advice for making heart-healthy changes.

Key Points

Avoid Saturated and Trans Fats: Limit or eliminate fatty red and processed meats, full-fat dairy, and commercial baked goods to reduce bad LDL cholesterol.
Cut Down on Sugar and Refined Carbs: Foods and drinks high in sugar and refined starches, like soda and white bread, can raise triglycerides and lower good HDL cholesterol.
Quit Smoking: Smoking is a major risk factor, damaging blood vessels and lowering good HDL cholesterol levels.
Increase Physical Activity: A sedentary lifestyle contributes to unhealthy cholesterol levels; regular exercise helps improve your overall lipid profile.
Limit Alcohol Intake: Excessive alcohol consumption can increase both cholesterol and triglyceride levels.
Prioritize Healthy Alternatives: Replace unhealthy fats with options like olive oil, nuts, seeds, and fatty fish to actively improve your heart health.

Unhealthy Fats to Avoid

Two types of fat are particularly detrimental to cholesterol levels: saturated fats and trans fats. Saturated fat raises 'bad' LDL cholesterol, while trans fat is even more harmful, raising LDL and lowering 'good' HDL cholesterol. The body doesn't need any trans fat, so it's best to avoid it completely where possible.

Saturated Fats to Limit

Saturated fats are often solid at room temperature and primarily found in animal products and some tropical oils.

Fatty and Processed Meats: This includes red meats like beef, pork, and lamb, along with processed varieties such as bacon, sausage, and deli meats. Fatty meats not only contain cholesterol but are high in saturated fat, which drives up LDL cholesterol.
Full-Fat Dairy Products: Full-fat milk, butter, cheese, and cream are all high in saturated fat. Opting for reduced-fat or nonfat versions is a heart-healthy alternative.
Tropical Oils: Coconut oil and palm oil contain high levels of saturated fat. While some sources debate their overall impact, it's generally wise to limit them when managing high cholesterol.

The Danger of Trans Fats

Artificial trans fats are so unhealthy that the FDA banned partially hydrogenated oils in processed foods. However, small amounts can still exist, and some restaurant-fried foods may contain them. To avoid trans fats, read labels carefully for 'partially hydrogenated oil'.

Commercial Baked Goods: Many cakes, cookies, and pastries historically relied on trans fats for texture and shelf life. While regulations have reduced their presence, many still contain high levels of saturated fat and sugar.
Fried and Fast Foods: Deep-fried items like french fries, fried chicken, and donuts are significant sources of unhealthy fats. The cooking process itself can introduce inflammatory compounds and trans fats.

Refined Carbohydrates and Sugary Items

Beyond fats, refined carbohydrates and high-sugar items also negatively impact cholesterol and overall heart health. High intake of sugar and refined starches can lower your 'good' HDL cholesterol and raise 'bad' LDL and triglyceride levels.

Sugar-Sweetened Beverages: Sodas, energy drinks, and sweet teas contribute empty calories and have been linked to higher levels of harmful blood fats.
Sweets and Desserts: Candies, ice cream, and other sugary desserts can increase triglycerides and LDL cholesterol.
Refined Grains: White bread, white rice, and white pasta are stripped of their fiber and nutrients. A diet high in refined starches is associated with higher cholesterol.

Comparison of Fats: Healthy vs. Unhealthy

To make heart-healthy dietary changes, it is crucial to understand the difference between healthy and unhealthy fats and learn how to swap them. The table below provides a quick reference.


Feature	Unhealthy Fats (Saturated & Trans)	Healthy Fats (Mono- & Polyunsaturated)
Physical State	Solid at room temperature (e.g., butter)	Liquid at room temperature (e.g., olive oil)
Sources	Fatty red meat, full-fat dairy, fried foods, baked goods	Avocado, nuts, seeds, olive oil, fatty fish
Effect on LDL	Increases 'bad' LDL cholesterol	Decreases 'bad' LDL cholesterol
Effect on HDL	Trans fat can lower 'good' HDL	Can help raise 'good' HDL cholesterol
Dietary Goal	Limit or avoid completely	Use to replace unhealthy fats

Lifestyle Habits to Change

Dietary choices are not the only factor affecting cholesterol levels. Several lifestyle habits also play a significant role.

Smoking

Cigarette smoking is one of the most damaging habits for heart health. It lowers 'good' HDL cholesterol and damages blood vessels, making them more susceptible to fatty plaque buildup. Quitting smoking is one of the most impactful changes you can make.

Lack of Physical Activity

Sedentary lifestyles are strongly linked to unhealthy cholesterol levels, including lower HDL and higher LDL. Regular exercise, even moderate activity like brisk walking, can help improve your cholesterol profile. The American Heart Association recommends at least 150 minutes of moderate-intensity activity per week.

Excessive Alcohol Consumption

Regularly drinking too much alcohol can raise your triglyceride and overall cholesterol levels. Limiting alcohol intake is a key recommendation for managing high cholesterol.

Unmanaged Stress

Chronic psychological stress can elevate cortisol, a hormone that may cause the body to produce more cholesterol. Incorporating stress management techniques like exercise, meditation, or breathing exercises is important for managing cholesterol and overall heart health.

Conclusion

Effectively managing high cholesterol goes beyond simply avoiding high-cholesterol foods; it requires a holistic approach to diet and lifestyle. Focus on replacing harmful saturated and trans fats with heart-healthy unsaturated fats found in foods like nuts, seeds, and fish. Be mindful of your intake of refined carbohydrates and sugary products, which can also negatively impact your lipid profile. Additionally, committing to a healthy lifestyle by quitting smoking, increasing physical activity, limiting alcohol, and managing stress is essential for keeping your cholesterol levels in check and protecting your long-term cardiovascular health.

What to eat instead

Instead of focusing on what you can't eat, shift your perspective to what you can add to your diet to promote heart health.

Healthy Fats: Choose sources rich in monounsaturated and polyunsaturated fats. These include olive oil, canola oil, nuts (like almonds and walnuts), seeds (flax, chia), and avocados.
Lean Proteins: Opt for lean meats like skinless chicken or turkey, and incorporate more fish, especially fatty fish like salmon and mackerel, which are high in omega-3 fatty acids.
High-Fiber Foods: Soluble fiber helps lower LDL cholesterol. Good sources include oats, barley, apples, citrus fruits, and legumes like beans and lentils.
Plant Sterol-Enriched Foods: For those at high risk, foods fortified with plant sterols, such as certain margarines and some yogurts, can help block cholesterol absorption.
Herbs and Spices: Flavor your meals with herbs and spices instead of relying on butter, salt, or high-fat sauces.

Frequently Asked Questions

The worst foods are those high in saturated and trans fats, such as deep-fried items, fatty red and processed meats (bacon, sausage), commercial baked goods (cookies, pastries), and full-fat dairy products.

For most people, moderate egg consumption does not significantly raise cholesterol. However, if you have high cholesterol or heart disease, some experts recommend limiting intake to about seven eggs per week to be cautious, as the yolks contain dietary cholesterol.

Some studies have found a link between drinking unfiltered coffee, like espresso, and increased cholesterol levels due to compounds called diterpenes. However, filtered coffee has a less significant impact. Moderation is key.

Look for the words 'partially hydrogenated oil' in the ingredient list. Although the FDA has banned artificial trans fats, manufacturers can list '0 grams' if the amount is less than 0.5 grams per serving, so checking the ingredient list is the best way to be sure.

Lean cuts of unprocessed red meat can be consumed in moderation, but fatty cuts and processed red meats should be limited or avoided due to their high saturated fat content. Opt for lean protein sources more often.

While diet is a critical factor, lifestyle habits like regular exercise, weight management, quitting smoking, and limiting alcohol also play a significant role. Some individuals may also require medication to manage their cholesterol levels effectively, as genetics are also a factor.

The Mediterranean diet is often recommended for heart health because it emphasizes plant-based foods, healthy unsaturated fats (like olive oil), and lean proteins while limiting red meat and processed foods. This focus helps reduce bad LDL cholesterol.