What type of fat leads to high cholesterol? A guide to making healthier dietary choices

October 27, 2025 •

4 min read

According to the CDC, nearly 94 million US adults aged 20 or older have total cholesterol levels higher than 200 mg/dL, highlighting the prevalence of this health issue. Understanding what type of fat leads to high cholesterol is a critical first step toward making dietary changes that can significantly reduce your risk of heart disease and stroke.

Quick Summary

Saturated fats and trans fats are the primary culprits that raise 'bad' LDL cholesterol levels. Reducing intake of these fats, found in animal products, processed foods, and baked goods, is essential. Replacing them with unsaturated fats like those in olive oil and nuts can help improve cholesterol levels and heart health.

Key Points

Saturated Fat Raises LDL: Consuming excessive saturated fat, found in fatty meats and full-fat dairy, causes the liver to produce more 'bad' LDL cholesterol.
Trans Fat is Most Harmful: Artificially created trans fat from partially hydrogenated oils not only raises 'bad' LDL but also lowers 'good' HDL cholesterol, making it the most detrimental fat.
Unsaturated Fats Are Protective: Replacing saturated and trans fats with unsaturated fats, like those in olive oil, avocados, and fish, can help lower LDL cholesterol.
Sources Matter: Saturated fat comes primarily from animal products, while trans fat is mostly from processed, commercially baked, and fried foods.
Read Labels Carefully: Check food labels for both 'saturated fat' and the ingredient 'partially hydrogenated oils' to avoid unhealthy fats effectively.
Dietary Swaps Are Key: Replace butter with olive oil, fatty meats with fish or legumes, and processed snacks with nuts to improve your cholesterol profile.
Family History and Other Factors: Genetics and other medical conditions can also impact cholesterol levels, but diet remains a crucial controllable factor for most people.

Unpacking the link between dietary fat and cholesterol

Fat is a necessary component of a healthy diet, providing energy and helping the body absorb fat-soluble vitamins. However, not all fats are created equal. The two main culprits that negatively impact blood cholesterol levels are saturated fat and trans fat, which raise low-density lipoprotein (LDL) cholesterol—often called 'bad' cholesterol. An excess of LDL cholesterol can lead to a build-up of fatty deposits, or plaque, in the arteries, which increases the risk of heart disease and stroke.

The negative impact of saturated fat

Saturated fats are typically solid at room temperature and are found predominantly in animal-based products. Consuming too much saturated fat can cause the liver to produce more LDL cholesterol, raising the level of 'bad' cholesterol in the blood. The mechanism involves inhibiting the LDL receptors on liver cells, which hinders the body's ability to clear excess cholesterol from the bloodstream.

Common sources of saturated fat include:

Fatty cuts of meat: This includes beef, lamb, pork, and processed meats like sausage and bacon.
Full-fat dairy products: Items such as butter, cheese, cream, and whole milk are high in saturated fat.
Certain plant-based oils: Coconut oil and palm oil, often referred to as tropical oils, contain high levels of saturated fat.
Baked and fried foods: Pastries, cakes, cookies, and other commercially prepared baked goods often contain saturated fats.

The devastating effects of trans fat

Trans fat is widely considered the worst type of fat for your health. Artificially produced trans fats are created through a process called partial hydrogenation, which turns liquid vegetable oils into solid fats. They are particularly harmful because they have a dual negative effect on cholesterol: they not only raise 'bad' LDL cholesterol but also lower 'good' high-density lipoprotein (HDL) cholesterol. This makes them a significant risk factor for heart disease and stroke.

Common sources of trans fat include:

Processed baked goods: Cookies, crackers, and pastries.
Fried foods: Commercially fried fast food and battered items.
Shortening and stick margarine: These were historically common sources of trans fat, though many manufacturers have now removed them.

The healthier alternatives: Unsaturated fats

In contrast to saturated and trans fats, unsaturated fats can have a protective effect on your heart health. These fats are typically liquid at room temperature and come in two main forms: monounsaturated and polyunsaturated fats. Replacing unhealthy fats with these healthier options is a cornerstone of a heart-healthy nutrition diet.

Monounsaturated Fats: Found in olive oil, canola oil, peanuts, and avocados. They can help lower LDL cholesterol while maintaining levels of HDL ('good') cholesterol.
Polyunsaturated Fats: Found in oily fish (salmon, mackerel, sardines) and some nuts and seeds. They can significantly help lower LDL cholesterol and include essential fatty acids like omega-3 and omega-6, which the body cannot produce on its own.

A comparative overview of dietary fats and cholesterol


Feature	Saturated Fat	Trans Fat	Unsaturated Fat (Mono/Poly)
Effect on LDL ('Bad') Cholesterol	Increases	Increases	Decreases
Effect on HDL ('Good') Cholesterol	Raises slightly (less favorably than LDL)	Lowers	Maintains or raises
Physical State at Room Temperature	Solid	Solid	Liquid
Primary Sources	Red meat, full-fat dairy, coconut oil, baked goods	Processed and fried foods, partially hydrogenated oils	Olive oil, avocado, nuts, seeds, fish
Overall Health Impact	Detrimental to heart health	Most harmful; significant risk factor	Beneficial; supports heart health

Practical tips for a healthier diet

Making simple, practical swaps in your daily eating habits can make a significant difference. For example, use olive oil instead of butter for cooking, opt for lean protein sources like fish or skinless poultry over fatty red meats, and snack on nuts and seeds instead of processed crackers or baked goods. Increasing your intake of soluble fiber, found in oats, beans, and fruits, also helps lower LDL cholesterol.

The importance of checking food labels

Food labels provide valuable information about the fat content of products. Look for the 'saturated fat' and 'trans fat' listings. Many packaged foods that once contained trans fats are now labeled '0g trans fat,' but it's still crucial to check the ingredient list for 'partially hydrogenated oils,' which indicates the presence of trans fat. Choosing products with lower saturated fat content and opting for natural, unprocessed foods are key strategies.

Conclusion

High cholesterol is a major risk factor for heart disease and stroke, and the type of fat in your diet plays a crucial role. The evidence is clear: saturated and trans fats are the main dietary culprits behind high cholesterol levels, raising harmful LDL cholesterol. By understanding the sources of these unhealthy fats and actively replacing them with beneficial unsaturated fats, you can make meaningful and lasting changes to your health. A heart-healthy nutrition diet focusing on whole, unprocessed foods, lean proteins, and plenty of fruits and vegetables is the best defense against high cholesterol.

Optional markdown link: For more guidance on heart-healthy eating patterns, the American Heart Association offers comprehensive resources on managing cholesterol.

What type of fat leads to high cholesterol?


Unhealthy Fats	Healthy Fats
Saturated Fat: Found in fatty meats, butter, cheese, and some tropical oils like coconut oil and palm oil.	Monounsaturated Fat: Found in olive oil, avocados, and nuts. Helps lower 'bad' LDL cholesterol.
Trans Fat: Found in processed baked goods, fried foods, and partially hydrogenated oils. Raises 'bad' LDL and lowers 'good' HDL cholesterol.	Polyunsaturated Fat: Found in oily fish, walnuts, and seeds. Helps lower 'bad' LDL cholesterol.

Final Conclusion: By limiting or eliminating saturated and trans fats from your diet and opting for unsaturated alternatives, you can make a powerful and positive impact on your cholesterol levels and overall heart health.

Frequently Asked Questions

The primary types of fat that lead to high cholesterol are saturated fats and trans fats. Saturated fats are found in animal products like fatty meats and dairy, while trans fats are typically in processed and fried foods.

Trans fats are particularly harmful because they have a double negative effect: they raise 'bad' LDL cholesterol and simultaneously lower 'good' HDL cholesterol, increasing the risk of heart disease.

Healthy unsaturated fats, such as monounsaturated and polyunsaturated fats, can help lower cholesterol. Good sources include olive oil, avocados, nuts, seeds, and oily fish like salmon and mackerel.

Research shows that for most people, the amount of saturated and trans fat consumed has a much greater impact on blood cholesterol levels than dietary cholesterol itself. The liver produces most of the cholesterol in the body.

To reduce your intake, you can swap butter for olive oil, choose lean protein sources, opt for low-fat dairy, and avoid processed and fried foods. Reading food labels to check for 'saturated fat' and 'partially hydrogenated oils' is also crucial.

No, despite some claims, coconut oil and palm oil are high in saturated fat and can raise LDL cholesterol, similar to butter. It's best to use them sparingly.

Soluble fiber helps lower LDL cholesterol by binding to it in the digestive tract and removing it from the body. Excellent sources include oats, barley, beans, and certain fruits and vegetables.