What to avoid if your cholesterol level is high? Your guide to heart-healthy eating

October 9, 2025 •

4 min read

According to the American Heart Association, a diet high in saturated and trans fats is a major contributor to high cholesterol. If you have been diagnosed with this condition, understanding what to avoid if your cholesterol level is high? is a crucial first step toward better heart health.

Quick Summary

Manage high cholesterol by limiting saturated and trans fats found in red meat, processed foods, fried items, and full-fat dairy. Focusing on whole, plant-based foods can help lower harmful LDL cholesterol.

Key Points

Restrict unhealthy fats: Limit your intake of saturated fats (from fatty meats and dairy) and avoid trans fats (from fried and processed foods) to lower bad cholesterol levels.
Avoid processed foods: Many baked goods, fast food, and convenience snacks are loaded with unhealthy fats, sugars, and refined carbs that negatively impact cholesterol.
Choose leaner protein: Opt for fish, skinless poultry, and plant-based proteins like legumes over fatty red and processed meats.
Swap full-fat dairy: Use reduced-fat or non-fat dairy products instead of their full-fat counterparts to cut down on saturated fat.
Increase fiber-rich foods: Incorporate more whole grains, fruits, vegetables, and nuts, which contain soluble fiber that helps lower LDL cholesterol.
Mind your beverages: Limit or avoid sugary drinks and excessive alcohol, as they can also negatively affect your lipid profile.
Focus on whole foods: A diet emphasizing fresh, unprocessed, plant-based foods is the most effective way to manage and lower high cholesterol.

Having high blood cholesterol significantly increases your risk of heart disease and stroke. While dietary cholesterol was once considered the main culprit, modern science points to unhealthy fats and processed ingredients as the primary drivers of high levels of low-density lipoprotein (LDL), or 'bad' cholesterol. By eliminating or severely limiting certain foods from your diet, you can take a powerful step toward managing your cholesterol levels.

The Primary Dietary Culprits for High Cholesterol

Saturated Fats

Saturated fats are typically solid at room temperature and are found mostly in animal products and some tropical oils. They have a direct impact on raising LDL cholesterol levels, which can lead to plaque buildup in your arteries. You should aim to limit your intake of these fats as much as possible.

Foods high in saturated fat include:

Fatty cuts of red meat, such as beef and lamb.
Processed meats, including sausages, bacon, and deli meats.
Full-fat dairy products like butter, cream, and hard cheese.
Tropical oils such as coconut and palm oil.
Lard, ghee, and other animal fats used for cooking.

Trans Fats

Trans fats are considered the worst type of dietary fat for your heart. They are created when liquid oils are converted into solid fats, a process called hydrogenation. Not only do they raise your LDL cholesterol, but they also lower your high-density lipoprotein (HDL), or 'good,' cholesterol. Though the FDA has banned partially hydrogenated oils, trans fats can still be present in some foods due to cooking methods.

Common sources of trans fats to avoid include:

Commercially fried foods, such as french fries, fried chicken, and doughnuts.
Commercial baked goods like pastries, cakes, and cookies.
Stick margarine and shortening.
Packaged snack foods and frozen dinners, such as certain frozen pizzas.

Excess Refined Carbohydrates and Added Sugars

While not fats themselves, excess refined carbohydrates and added sugars can negatively impact cholesterol levels, especially triglycerides. Many highly processed foods that are high in sugar also contain unhealthy fats, creating a double threat to your heart health.

Refined carbohydrates and added sugars to limit include:

Sugary drinks like sodas, fruit juices, and energy drinks.
Sweets, candies, and many desserts.
White bread, white rice, and other products made with white flour.
Low-fiber cereals.

Foods to Limit or Choose Leaner Alternatives

Some foods contain cholesterol naturally but can be part of a healthy diet in moderation, especially if they are low in saturated fat. The key is to reduce overall intake and opt for leaner versions where possible.

Red Meat: Though not necessary to eliminate completely, it is best to limit your consumption of unprocessed red meat to a few times per week. Choose lean cuts and smaller portion sizes.
Full-Fat Dairy: Switching from whole milk, full-fat yogurt, and full-fat cheese to their reduced-fat or non-fat counterparts is a simple and effective change.
Eggs and Shellfish: For most healthy individuals, dietary cholesterol from sources like eggs and shellfish is not a major concern. However, those with existing high cholesterol may be advised to moderate their intake. Focus more on the saturated fat content of your overall diet.

A Comparison of Heart-Unhealthy vs. Heart-Healthy Foods


Food Category	Heart-Unhealthy Option (High in Saturated/Trans Fat)	Heart-Healthy Option (Lower in Unhealthy Fats)
Cooking Oil	Butter, lard, coconut oil, palm oil	Olive oil, canola oil, sunflower oil
Meat	Fatty red meat, processed sausages, bacon	Lean poultry (skinless), fish (oily fish are great), legumes
Dairy	Full-fat milk, hard cheese, cream	Skimmed milk, reduced-fat yogurt, low-fat cheese
Snacks	Chips, cookies, pastries	Plain unsalted nuts, seeds, fresh fruit, hummus
Grains	White bread, low-fiber cereal	Whole-grain bread, oats, brown rice, whole-wheat pasta
Desserts	Ice cream, cakes, doughnuts	Low-fat frozen yogurt, fruit with a sprinkle of cinnamon
Fast Food	Fried chicken, cheeseburgers, fries	Grilled chicken salad, vegetarian options

Making Heart-Healthy Dietary Swaps

Making small, consistent changes to your diet is more sustainable than a drastic overhaul. Here are some actionable swaps to start with today:

Choose leaner cuts of meat like skinless chicken breast or fish over fatty red meat.
Swap out butter and animal fats for healthy oils like extra virgin olive oil when cooking.
Substitute a meat-based protein with plant-based alternatives such as lentils, beans, or tofu in stews and curries.
Instead of processed snacks, opt for a handful of unsalted nuts or fresh fruit.
Replace refined grains with whole grains like oatmeal, brown rice, or whole-wheat pasta.
Use herbs and spices to add flavor to your food instead of relying on butter or salt.

Conclusion: Taking Control of Your Cholesterol

Managing high cholesterol is largely about controlling your intake of unhealthy saturated and trans fats. By focusing on the dietary culprits outlined above and making simple, heart-healthy swaps, you can significantly reduce your LDL cholesterol and lower your risk of serious heart-related health issues. Moving toward a diet rich in plant-based foods, lean proteins, and healthy fats is not only good for your cholesterol but supports your overall well-being. Always consult a healthcare professional or registered dietitian for personalized advice tailored to your specific health needs.

For more heart health resources, you can explore information from trusted organizations like the American Heart Association.

Frequently Asked Questions

The worst foods for high cholesterol are those high in saturated and trans fats, including fatty red meats, processed meats, full-fat dairy, commercially fried foods, and baked goods made with partially hydrogenated oils.

Recent research suggests that for most people, the impact of dietary cholesterol from eggs is less significant than the impact of saturated and trans fats. However, moderation is still advised for those with existing high cholesterol, with some experts recommending up to seven eggs per week.

No, not all fats are bad. Unsaturated fats, such as those found in olive oil, avocados, nuts, seeds, and oily fish, can actually help lower your LDL (bad) cholesterol and are beneficial for heart health.

A diet high in refined carbohydrates and added sugars can increase triglyceride levels and contribute to unhealthy cholesterol levels, especially when consumed in excess. Many processed sugary snacks are also high in unhealthy fats.

Saturated fats are naturally occurring in animal products like meat and dairy and raise LDL cholesterol. Trans fats are created artificially during a manufacturing process called hydrogenation and are particularly harmful, as they raise LDL and lower HDL cholesterol.

Yes, coconut oil is high in saturated fat, which can raise your LDL cholesterol levels. Despite its reputation, many heart health organizations recommend using it sparingly and opting for healthier unsaturated oils instead.

Eating less unhealthy fat is key, but simply following a low-fat diet is not the best approach. Replacing unhealthy fats with healthy, unsaturated fats and fiber-rich foods is more effective than cutting all fat, especially if fat is replaced by refined carbohydrates and sugars.