Medical Review by Jennie Stanford, MD, FAAFP, DipABOM
Steer Clear of These Foods to Improve Your Heart Health
Too much cholesterol can lead to heart problems—especially if it’s low-density lipoprotein (LDL), which can cause fatty deposits to build up in your arteries and increase your likelihood of heart disease.
Lemonaid Health can help you manage your cholesterol, but there are also several steps you can take on your own. One of them is to change your diet by avoiding foods with high levels of LDL cholesterol, saturated fats, and trans fats. The ten on this list are great examples of how to start.
Dietary cholesterol vs. blood cholesterol
Before we get into the list, it’s important to clarify that dietary cholesterol and blood cholesterol are two different things—and the link between the cholesterol you eat and the cholesterol levels in your blood isn’t as clear as people once thought.
Newer research suggests that the cholesterol in your blood has much more to do with your risk of heart disease than the cholesterol in your diet. But, because many foods with high levels of dietary cholesterol also contain saturated and trans fats that can raise the LDL cholesterol in your blood, avoiding these high-cholesterol foods is still important.
“Good” vs. “bad” cholesterol
There are two types of cholesterol in your blood that most tests focus on as indicators of health:
- HDL (high-density lipoprotein), which can help move extra cholesterol from your bloodstream to your liver and is often considered “good” cholesterol.
- LDL (low-density lipoprotein), which can cause plaque to build up in your arteries and is a known risk factor for heart disease, making it “bad” cholesterol.
Some foods—like eggs and shellfish—are generally considered to be healthy because they are low in saturated fat, but they still have high levels of dietary cholesterol. These foods can usually be incorporated into a balanced diet but should still be enjoyed in moderation, since some people may be hyper-responsive to dietary cholesterol.
Cholesterol-rich foods to avoid (or eat in moderation)
Red meat
The saturated fats in red meats like beef, pork, and lamb can increase your heart attack risk, especially if these meats are processed and you eat them often.
What to eat instead
- Lean meats, like chicken or turkey
- Fish, especially omega-3-rich varieties like salmon
- Plant-based proteins, such as beans and lentils
Processed meats
Processed meats like bacon, sausages, and hot dogs are loaded with sodium and unhealthy fats. Research shows that replacing these foods with lower-calorie alternatives can reduce LDL cholesterol levels.
What to eat instead
- Lean poultry, like chicken or turkey sausage
- Vegetarian alternatives or meat substitutes (although check the labels for high sodium levels or dangerous additives or preservatives)
- Grilled or roasted vegetables, beans or legumes, or tofu to make a meatless meal
Full-fat dairy products
Butter, cream, and full-fat cheese are high in saturated fats. These full-fat dairy products might be delicious, but some research suggests they may also contribute to coronary heart disease risk when not balanced with a diet rich in plant-based foods.
What to Eat Instead
- Low-fat or fat-free dairy options (although check the labels for added sugars or dangerous additives or preservatives)
- Nut-based milks and cheeses
- Greek yogurt or cottage cheese
Eggs
To be clear, eggs are considered to be good for you as long as you eat them in moderation. It’s true that the yolks are high in cholesterol, which can be harmful in excess.
But, research suggests that eating eggs on a regular basis is healthy—they come with plenty of beneficial nutrients and have little saturated fat. They’re only a problem if you eat too many in a short period of time.
What to eat instead
- Egg whites or egg substitutes
- Plant-based scramble options
- Chia or flax seeds
Deep-fried foods
They’re delicious, but they’re not good for your health. Deep-fried foods are typically cooked in oils that are high in trans and saturated fats.
What to eat instead
- Oven-baked versions of your favorite fried foods
- Air-fried snacks for a healthier crunch
- Grilled or steamed foods
Baked goods
Many baked goods are not only high in sugar but also contain high amounts of butter, which drives up cholesterol levels.
What to eat instead
- Baked goods made with whole grains
- Desserts sweetened with natural sugars like fruits
- Home-baked treats using healthier oil alternatives
Shellfish
Although shellfish can be a good source of protein and other nutrients, some types—like shrimp, lobster, and certain crabs—are high in dietary cholesterol and can raise blood cholesterol levels when eaten too often (although still less than many other cholesterol-containing foods).
What to eat instead
- Grilled or baked fish, choosing varieties lower in cholesterol
- Mussels or clams, which are typically lower in cholesterol
- Seaweed and other marine plants for a heart-healthy alternative
Organ meats
Although rich in many nutrients, animal livers, kidneys, and brains are high in dietary cholesterol.
What to Eat Instead
- Lean cuts of meat, such as skinless poultry or fish
- Plant-based protein sources, like tofu, tempeh, or seitan
- Nuts and seeds for a mix of healthy fats and proteins
Foods containing hydrogenated oils
Hydrogenated oils are trans fats, which are notorious for increasing LDL (bad) cholesterol.
What to Eat Instead
- Foods that are labeled free from trans fats
- Snacks and meals prepared with healthy, non-hydrogenated oils
- Cooking at home using healthier oils, like avocado oil and extra virgin olive oil
Certain natural oils
Despite their natural origins, palm oil and coconut oil are also high in saturated fats. Both of these oils can increase LDL cholesterol levels. While coconut oil typically increases them more than palm oil, palm oil increases them more than non-tropical vegetable oils.
What to eat instead
- Olive oil or canola oil, which are lower in saturated fat
- Avocado oil, a relatively heart-healthy alternative (see above)
Other tips for lowering cholesterol
In addition to eating the substitutes we’ve suggested above, try these tips to keep your blood cholesterol in check:
- Exercise regularly: Engage in physical activity to improve heart health and lower cholesterol.
- Maintain a healthy weight: Achieve and maintain a healthy weight through a balanced diet and regular exercise—studies suggest that people who are overweight who lose 5-10% of their body weight also experience significant reductions in LDL cholesterol.
- Avoid smoking or excessive drinking: Quitting smoking can improve your HDL cholesterol level, and limiting alcohol intake can prevent it from negatively affecting your cholesterol and heart health.
Get help controlling your cholesterol from Lemonaid Health
The information above will help you take steps to prevent your cholesterol levels from becoming unhealthy—but for additional support, our US-based medical team can help.
We can provide you with access to online consultations with qualified practitioners who can work with you to develop an individualized treatment plan for lowering your cholesterol, as well as lab work and cholesterol medication when appropriate and necessary. Learn more about how we can support your health.
