Which food will most contribute to high LDL cholesterol?

October 22, 2025 •

4 min read

According to the American Heart Association, a diet high in saturated and trans fats is the primary driver of high LDL cholesterol. Understanding which food will most contribute to high LDL cholesterol is crucial for protecting your cardiovascular health and making informed decisions about your daily meals.

Quick Summary

Saturated fats from animal products and tropical oils, along with trans fats from processed and fried foods, are the main culprits behind elevated LDL cholesterol levels. A diet heavy in these unhealthy fats negatively impacts heart health, whereas focusing on unsaturated fats and fiber can help manage cholesterol levels effectively. The impact of dietary cholesterol is generally less significant for most individuals compared to these unhealthy fats.

Key Points

Saturated Fats are Key Contributors: Saturated fats found in fatty meats, full-fat dairy, and tropical oils are the primary dietary factor that raises LDL cholesterol.
Trans Fats are Highly Detrimental: Trans fats, often found in fried and processed foods, are particularly harmful because they raise 'bad' LDL and lower 'good' HDL cholesterol.
Dietary Cholesterol is Less Impactful for Most: The effect of dietary cholesterol from eggs or shellfish on blood cholesterol is less significant than saturated and trans fats for the majority of people.
Focus on Healthy Replacements: To lower LDL, replace unhealthy saturated and trans fats with unsaturated fats from sources like olive oil, nuts, avocados, and oily fish.
Fiber is an LDL Fighter: Increasing soluble fiber intake from oats, beans, fruits, and vegetables can help reduce LDL cholesterol levels.
Avoid Processed Foods: Processed meats, fast food, and commercially baked goods are often high in both saturated and trans fats and should be limited.
Excess Sugar is a Concern: High intake of added sugars and refined carbohydrates can worsen your lipid profile by increasing triglycerides.

Understanding the Culprits Behind High LDL Cholesterol

When it comes to managing cholesterol, not all fats are created equal. Low-density lipoprotein, or LDL cholesterol, is often dubbed 'bad' because high levels can lead to the buildup of fatty plaques in your arteries, increasing the risk of heart disease and stroke. While many factors influence cholesterol levels, the most significant dietary contributors are saturated and trans fats. Understanding where these unhealthy fats hide in your food is the first step toward a heart-healthy diet.

The Role of Saturated Fats

Saturated fats, which are typically solid at room temperature, are found in a wide variety of foods. Their consumption can significantly raise your LDL cholesterol levels. While your body needs some fat for energy and other functions, too much saturated fat can lead to cholesterol buildup in your arteries.

Foods particularly high in saturated fat include:

Fatty and Processed Meats: This includes fatty cuts of beef, pork, and lamb, as well as processed meats like sausage, bacon, and salami. The fat on chicken skin is also a source.
Full-Fat Dairy Products: Butter, cheese (especially hard cheeses like cheddar), cream, and ice cream contain substantial amounts of saturated fat. Choosing lower-fat or non-fat alternatives can make a big difference.
Tropical Oils: While plant-based, oils like coconut oil and palm oil are high in saturated fat and can negatively impact your cholesterol.
Baked Goods and Desserts: Many commercially prepared cookies, cakes, biscuits, and pastries are made with butter or tropical oils, making them high in saturated fat.
Fried Foods: Foods that are deep-fried, such as fried chicken, french fries, and onion rings, often contain a high amount of saturated fat.

The Dangers of Trans Fats

Trans fats, or partially hydrogenated oils, are the most harmful type of dietary fat for your cholesterol. They raise your LDL ("bad") cholesterol while simultaneously lowering your HDL ("good") cholesterol. Though the FDA has banned partially hydrogenated oils, some processed foods and restaurant-fried foods may still contain them. It's best to avoid them as much as possible.

Common sources of trans fats to avoid include:

Commercial Baked Goods: Cookies, crackers, muffins, and pastries often use shortening or partially hydrogenated oils.
Fried Fast Foods: Many fast-food establishments previously used trans-fat-laden oils for frying. While many have phased them out, it's still best to be cautious with these items.
Certain Margarines: Some stick margarines, particularly older varieties, may contain trans fats. It is safer to choose soft, tub margarines or use healthy oils.

The Nuance of Dietary Cholesterol

For a long time, foods high in dietary cholesterol, such as eggs and shellfish, were singled out as major culprits. However, recent research indicates that for most people, dietary cholesterol has a less significant impact on blood cholesterol levels than saturated and trans fats do. Your liver produces most of the cholesterol your body needs, and it adjusts production based on dietary intake. The greater concern lies with foods high in cholesterol that are also high in saturated fats, like red meat and full-fat dairy.

The Indirect Impact of Sugars and Refined Carbohydrates

While not directly raising LDL like saturated and trans fats, excessive intake of added sugars and refined carbohydrates can negatively affect your lipid profile. High consumption of these can increase triglycerides and lower levels of beneficial HDL cholesterol, contributing to an overall unhealthy heart profile.

Making Heart-Healthy Swaps

To manage your cholesterol, focus on replacing unhealthy fats with healthier, unsaturated fats. A Mediterranean-style diet, rich in plant-based foods, is often recommended.


Foods to Limit (High LDL Impact)	Healthier Swaps (Better for Cholesterol)
Fatty cuts of red meat (steak, lamb)	Lean meats, fish (salmon, trout), or plant-based proteins (lentils, beans)
Full-fat dairy (butter, hard cheese, cream)	Low-fat or fat-free dairy, avocado, or olive oil spread
Commercially baked goods (pastries, cookies)	Whole-grain bread, homemade baked goods with healthy fats
Deep-fried foods (fried chicken, french fries)	Baked, grilled, or steamed foods
Processed meats (sausage, bacon, salami)	Skinless poultry, fish, or vegetable-based protein
Tropical oils (coconut oil, palm oil)	Olive oil, canola oil, sunflower oil

A Plan for Lowering LDL Cholesterol

Incorporating positive changes is just as important as removing negative ones. To actively work on lowering your LDL cholesterol, consider these dietary shifts:

Embrace Unsaturated Fats: Choose healthy sources of monounsaturated and polyunsaturated fats. These can improve your blood cholesterol levels. Examples include avocados, nuts (almonds, walnuts), seeds (flax, chia), and liquid vegetable oils like olive and canola.
Increase Soluble Fiber: Soluble fiber helps lower LDL cholesterol by binding to cholesterol in the digestive tract and removing it from the body. Good sources include oats, barley, beans, lentils, apples, and citrus fruits.
Eat More Oily Fish: Oily fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which have a protective effect on heart health. The American Heart Association recommends at least two servings of oily fish per week.
Focus on Whole Foods: A diet built on fresh, whole foods like fruits, vegetables, and whole grains is naturally lower in saturated fat and higher in beneficial nutrients and fiber.

Conclusion

Ultimately, foods highest in saturated and trans fats will contribute most significantly to high LDL cholesterol. These include fatty and processed meats, full-fat dairy products, tropical oils, and many commercially prepared baked and fried foods. While dietary cholesterol's impact is less pronounced for most, it often accompanies these unhealthy fats. By strategically replacing these items with heart-healthy unsaturated fats and fiber-rich plant foods, you can take a powerful, proactive step toward managing your cholesterol and safeguarding your cardiovascular well-being. For personalized guidance, consulting a healthcare provider or a registered dietitian is always recommended.

Frequently Asked Questions

Not necessarily. While foods like eggs contain dietary cholesterol, current research suggests that saturated and trans fats have a more significant impact on blood cholesterol for most people. Shellfish, for example, is high in cholesterol but low in saturated fat and can be part of a healthy diet in moderation.

Saturated fats increase LDL cholesterol primarily by inhibiting the activity of LDL receptors in the liver, which are responsible for clearing cholesterol from the blood. This leads to higher levels of circulating LDL particles.

Trans fats are worse because they have a 'double-whammy' effect on your cholesterol profile. They not only raise your 'bad' LDL cholesterol but also lower your 'good' HDL cholesterol, increasing your risk of heart disease.

Yes, coconut oil is high in saturated fat and can contribute to higher LDL cholesterol levels. While it is a plant-based oil, it contains more saturated fat than butter or lard.

Diet can make a significant impact, but it might not be the only solution, especially for those with a genetic predisposition to high cholesterol. A balanced diet is an important part of management, but some people may also require medication.

Although the FDA has banned partially hydrogenated oils, trans fats can still be found in some commercially baked goods like pastries and crackers, certain margarines, and fried fast food.

The best cooking methods are baking, broiling, steaming, and grilling instead of frying. Use healthy liquid plant oils like olive or canola oil rather than butter or tropical oils.