What to Avoid If You've Got High Cholesterol

January 7, 2026 •

3 min read

According to the Centers for Disease Control and Prevention, nearly 86 million U.S. adults had high cholesterol levels in 2020. Managing this condition effectively requires understanding not just what to eat, but specifically what to avoid if you've got high cholesterol to protect your heart health.

Quick Summary

This article outlines the specific foods, fats, and lifestyle factors to avoid when managing high cholesterol. It focuses on limiting saturated and trans fats found in processed and fried foods, reducing red meat and full-fat dairy, and cutting back on smoking and excessive alcohol consumption.

Key Points

Saturated Fats: Limit fatty meats, full-fat dairy, butter, and tropical oils like coconut and palm oil to reduce LDL ('bad') cholesterol levels.
Trans Fats: Eliminate fried foods, most commercial baked goods, and products with 'partially hydrogenated oils' from your diet completely, as they dramatically harm cholesterol levels.
Smoking: Quit smoking and avoid exposure to secondhand smoke, as it lowers HDL ('good') cholesterol and damages blood vessels.
Excessive Alcohol: Reduce heavy alcohol consumption, which can increase overall cholesterol and triglyceride levels.
Sedentary Lifestyle: Increase your physical activity to help boost HDL cholesterol and improve overall cardiovascular health.
Processed Foods: Cut back on highly processed foods, sugary snacks, and takeout, which are often hidden sources of unhealthy fats and sodium.
Obesity: Work to manage weight, as carrying extra body fat is a known risk factor for high cholesterol.

Saturated and Trans Fats: The Primary Culprits

When dealing with high cholesterol, the most critical dietary changes involve limiting your intake of saturated and trans fats. These fats directly raise your LDL ('bad') cholesterol levels, which can lead to plaque buildup in your arteries.

Limiting Sources of Saturated Fat

Saturated fats are often solid at room temperature and primarily found in animal products. To reduce your intake, you should be mindful of the following:

Fatty Cuts of Meat: This includes fatty beef, pork, lamb, and poultry with the skin on. Opt for lean protein sources like skinless chicken breast or fish instead.
Full-Fat Dairy Products: Avoid whole milk, butter, cream, and full-fat cheeses. Choose low-fat or fat-free versions to significantly reduce saturated fat content.
Tropical Oils: Coconut oil and palm oil are high in saturated fats and should be limited, despite being plant-based.
Lard and Ghee: These animal-based fats are high in saturated fat and should be replaced with healthier alternatives like olive or canola oil.

Eliminating Trans Fats

Trans fats are created through a process called hydrogenation and are particularly harmful, as they both raise bad LDL cholesterol and lower good HDL cholesterol. While the FDA has banned artificial trans fats, they can still be found in some products. It's best to avoid them entirely by steering clear of:

Commercially Baked Goods: Cookies, crackers, donuts, and pastries often contain partially hydrogenated oils.
Fried Foods: French fries, fried chicken, and other deep-fried foods from fast-food restaurants are major sources of trans fats.
Packaged Snack Foods: Many chips, candies, and other processed snacks contain these harmful fats.

Unhealthy Lifestyle Habits to Ditch

Diet is only one piece of the puzzle. Other lifestyle factors can also significantly impact your cholesterol levels. To effectively manage high cholesterol, you must also address these habits.

Say No to Tobacco

Smoking is a significant risk factor for heart disease and has a detrimental effect on cholesterol. It lowers your HDL ('good') cholesterol and damages blood vessels, accelerating the hardening of arteries. Quitting smoking is one of the most impactful changes you can make for your heart health.

Limit Alcohol Intake

Excessive alcohol consumption can raise your total cholesterol and triglyceride levels. Limiting your intake to moderate levels—up to one drink a day for women and two for men—is recommended. Some studies also suggest that regular, heavy drinking can damage the liver, which plays a key role in processing cholesterol.

Reduce a Sedentary Lifestyle

Lack of physical activity contributes to unhealthy cholesterol levels and overall poor cardiovascular health. Regular exercise helps boost HDL cholesterol and improve blood flow. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, or swimming.

Choosing Better Fats: A Comparison

Understanding the different types of fats is key to making informed dietary choices. Below is a comparison to help illustrate the contrast between fats to avoid and those to embrace.


Feature	Saturated Fats	Trans Fats	Healthy Unsaturated Fats
Effect on LDL	Increases LDL ('bad') cholesterol	Increases LDL ('bad') cholesterol dramatically	Helps lower LDL ('bad') cholesterol
Effect on HDL	No significant effect or slightly decreases	Decreases HDL ('good') cholesterol	Increases HDL ('good') cholesterol
Common Sources	Fatty meats, full-fat dairy, coconut oil	Fried foods, commercial baked goods	Olive oil, avocados, nuts, seeds, fatty fish
Health Impact	Contributes to artery plaque formation	Accelerates heart disease risk	Supports overall heart health

The Final Word: A Holistic Approach

Managing high cholesterol requires a comprehensive strategy that extends beyond simply avoiding certain foods. While dietary changes are paramount—focusing on reducing saturated and trans fats—modifying lifestyle habits like quitting smoking, moderating alcohol, and increasing physical activity are equally vital. By adopting these healthier behaviors and making mindful choices, you can take a proactive role in improving your heart health and overall well-being. Always consult a healthcare provider for personalized advice on managing your cholesterol levels. For further reading, resources like the American Heart Association provide additional insights into heart-healthy living.(https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8/how-to-control-cholesterol-fact-sheet)

Frequently Asked Questions

For most people, moderate egg consumption does not significantly impact blood cholesterol. However, eggs are often served with high-fat items like bacon, so it's important to consider the overall meal. Current guidelines focus more on limiting saturated and trans fats, which are more impactful on blood cholesterol levels.

You should replace saturated fats like butter and coconut oil with healthier, unsaturated oils. Good choices for cooking include extra virgin olive oil, canola oil, and vegetable oils like sunflower or soybean oil.

No, this is a common myth. While obesity is a risk factor, thin people can also have high cholesterol due to genetics, diet, or other lifestyle factors. Regular cholesterol screenings are important for everyone, regardless of weight.

You don't need to eliminate red meat entirely, but you should limit it. Choose lean cuts, trim all visible fat, and consume it less frequently than other protein sources. Unprocessed red meat should be limited, and fatty or processed red meats should be avoided.

High cholesterol has no symptoms, so the only way to know is to get a blood test from your doctor. Most healthy adults should have their cholesterol checked every four to six years, though your doctor may recommend more frequent testing.

No. While medication can be a crucial part of managing high cholesterol, diet and lifestyle changes are still the foundation of a heart-healthy plan. Medication works most effectively when combined with healthy eating and regular exercise.

Not always. Many 'low-fat' products replace fat with sugar, refined starches, or unhealthy additives to maintain flavor. Always check the nutrition label for saturated fat, trans fat, sugar, and overall calories.