By By Becky Upham. Medically Reviewed by Chung Yoon, MD,
23 days ago
Fatty red meat and processed junk foods are poor choices for a heart-healthy diet. Adobe Stock (7); Everyday Health
The foods we eat can have a significant impact on our risk of a heart attack or stroke.
While we've all been taught to keep our cholesterol levels low, knowing which foods are good for the heart and which ones to avoid isn't always so clear. Unfortunately, it's not as simple as checking the cholesterol content that's printed on the food label.
Here's what you need to know about why some foods raise cholesterol - plus, which foods the experts say are the worst when it comes to keeping your heart healthy.
Why High Cholesterol Matters
Cholesterol is a waxy, fatlike substance found in all the cells throughout the body. Contrary to what you may have heard, cholesterol isn't always a bad thing. In fact, cholesterol is essential for digestion and the production of hormones. But you don't necessarily need to eat much cholesterol to keep your body supplied. Your liver naturally produces all the cholesterol you need.
Cardiovascular disease is the most common cause of death in both women and men, says Joel Kahn, MD, a cardiologist in private practice in Bingham Farms, Michigan. Dr. Khan believes that eating a heart-healthy diet is one of the best ways to keep your cholesterol in check.
A suboptimal diet is one of the many factors that can throw your cholesterol levels out of whack. Experts often point to two types of cholesterol in particular: LDL ("bad") cholesterol , which contributes to fatty buildups in the arteries, and HDL ("good") cholesterol , which protects heart health by removing LDL. Unbalanced cholesterol concentrations in the bloodstream, including high LDL and low HDL, are a major contributor to cardiovascular disease (diseases of the heart and blood vessels).
Foods to Avoid for Heart Health
Following a heart-healthy diet doesn't necessarily mean completely avoiding all foods that contain dietary cholesterol. That's because dietary cholesterol found in food isn't the same as the cholesterol in your body. In fact, scientists have not definitively shown that all foods that are high in dietary cholesterol (animal-based products like meat, eggs, dairy, and shellfish) directly cause high cholesterol levels. So, which foods do raise cholesterol?
The following categories may be especially likely to cause unhealthy high cholesterol levels:
Animal-based foods that are high in saturated fat
Food and beverages that are high in sugar
Highly processed foods
These days, most dietitians and nutrition experts don't forbid certain foods. Instead, they recommend limiting how often you eat less healthy foods - or controlling portion sizes. Here are 10 of the worst foods for high cholesterol:
1. Hamburgers
It is well known that animal-based foods that are high in saturated fat contribute to higher cholesterol levels, says Dana Hunnes, PhD , an assistant professor at the UCLA Fielding School of Public Health.
"The less animal-based saturated fats we consume, the better for our health," Dr. Hunnes says.
Ground red meat should be avoided or limited because of its high saturated fat content, says Ashlee Bobrick, a registered dietitian at The Ohio State University Wexner Medical Center. And adding a highly processed bun, American cheese, and sweet condiments doesn't help either.
Bobrick suggests opting for skinless and lean animal proteins such as skinless chicken or turkey breast as a healthier substitute. These meats are less likely to raise the level of cholesterol in your blood.
2. Pork
Pork products like pork tenderloin, bacon, and ham are all high in saturated fats, says Hunnes, despite marketing campaigns that want you to think of pork as a healthier white meat like chicken.
Saturated fats are solid at room temperature - think butter, fat on meat, or grease after cooking bacon - and these fats also become solid in our body, explains Brogan Taylor, RD, registered dietitian at Banner Health in Phoenix, Arizona.
"This fat can increase LDL cholesterol, clog our arteries, and lead to poor cardiovascular health," Hunnes says.
Turkey products have less saturated fat than pork, but plant-based options made from legumes or tofu are even better, she says.
3. Cold Cuts and Hot Dogs
Processed meats such as cold cuts and hot dogs contain known carcinogens, so it's best to avoid them, says Hunnes. These meats are also high in saturated fat and sodium . For example, one hot dog has about 25 percent of the recommended daily limit of sodium and almost 30 percent of the daily limit of saturated fat.
Hunnes recommends swapping processed red meat for legumes and plant-based proteins like lentils, beans, peas, and possibly even plant-based alternatives such as tofu or a plant-based "faux" meat .
4. Potato Chips
Processed snack foods like potato chips tend to combine high levels of fat with sugar and salt. They are also relatively high in calories but don't offer much in the way of nutrition. Processed foods are also inflammatory , and inflammation on its own is a risk factor for high cholesterol and heart disease, says Hunnes.
Instead, snack on whole-grain pretzels or crackers, Bobrick says. They often contain fewer calories and less fat, and they can be a source of fiber, which is heart-healthy.
5. French Fries
It's tough to avoid saturated fat when you're eating fast food, says Tayor. French fries do not contain cholesterol, but they have plenty of saturated fat. Deep-frying, even with the use of healthier vegetable oils, introduces inflammatory compounds into foods, and it is widely considered one of the worst choices for people with high cholesterol.
Oven-baked potato wedges seasoned with herbs and spices are a tasty swap, says Julia Zumpano, RD, registered dietitian at Cleveland Clinic in Ohio. Use olive oil spray to make the outside of the wedges nice and crispy.
6. Sodas and Soft Drinks
Consuming foods and beverages that are high in sugar is linked to higher blood pressure, triglycerides , and LDL cholesterol, which are all cardiovascular risk factors, says Taylor. Sodas are also highly processed, pro-inflammatory, and contain a lot of calories with no nutritional value, says Hunnes.
"Instead, go with carbonated water, if you want the fizz, and a splash of lemon or lime juice," Hunnes says.
7. Processed Cheese
Processed cheese products - think nacho cheese, processed cheese slices, and canned cheese dips - aren't great health choices for a few reasons, says Zumpano.
Processing may add saturated fats and trans fats, sodium, and sugar, all of which could raise cholesterol, she says.
"Processed cheeses also tend to have a creamier and stronger flavor, which makes them more appealing, and therefore more difficult to control your intake," she says.
If you're craving cheese, Zumpano suggests choosing fresh mozzarella, feta, ricotta, or goat cheese instead of processed cheese. Those options have less fat and sodium and may contain more protein and calcium.
8. Ice Cream
Ice cream is made from milk with an especially high fat content, and it also has sugar added, says Taylor. The result is a dessert that is high in both saturated animal fat and added sugars.
Greek yogurt with fruit mixed in or on the side would be a great alternative, she says. Not only is it significantly lower in fat and sugar - the yogurt-fruit combo is also higher in protein and fiber.
9. Pastries
Most store-bought pastries are highly processed and sugary, and they are made with either butter, which is high in saturated fat, or margarine or vegetable shortening, which can contain small amounts of trans fats, says Hunnes.
In either case, these can increase both triglycerides and cholesterol levels.
Hunnes suggests choosing a whole-grain lightly sweetened muffin or banana bread instead - the goal is finding a treat that has less sugar and more protein and fiber.
10. Donuts
Highly processed pastries are already bad for your health, but deep-frying them makes them even worse. Donuts, which contain large amounts of sugar and refined starches, are then fried in oil, skyrocketing their fat content, says Taylor.
"Instead of picking a donut for your breakfast, try something with more nutrients, such as avocado toast, overnight oats, or a chia seed pudding," she says.
The Takeaway
To manage cholesterol levels, it's important to steer clear of foods that are high in saturated fats, added sugars, and highly processed ingredients. Unhealthy foods can elevate LDL cholesterol and contribute to cardiovascular risk, but opting for heart-friendly alternatives like lean proteins, whole grains, and fresh fruits can help lower that risk. By making mindful swaps and focusing on nutritious foods, you can take steps toward lower cholesterol and better heart health.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Donat-Vargas C et al. High Consumption of Ultra-Processed Food Is Associated With Incident Dyslipidemia: A Prospective Study of Older Adults. The Journal of Nutrition . August 7, 2021.
Cancer: Carcinogenicity of the Consumption of Red Meat and Processed Meat. World Health Organization . October 26, 2015.
Haslam DE et al. Beverage Consumption and Longitudinal Changes in Lipoprotein Concentrations and Incident Dyslipidemia in U.S. Adults: The Framingham Heart Study. Journal of the American Heart Association . February 26, 2020.
Trans Fat Has Been Banned, but That Doesn't Mean You're Free From It. Cleveland Clinic . June 6, 2023.
Chung Yoon, MD, is a noninvasive cardiologist with a passion for diagnosis, prevention, intervention, and treatment of a wide range of heart and cardiovascular disorders. He enjoys clinical decision-making and providing patient care in both hospital and outpatient settings. He excels at analytical and decision-making skills and building connection and trust with patients and their families. See full bio
Becky Upham
Author
Becky Upham has been professionally involved in health and wellness for almost 20 years. She's been a race director, a recruiter for Team in Training for the Leukemia & Lymphoma Society, a salesperson for a major pharmaceutical company, a blogger for Moogfest, a communications manager for Mission Health, a fitness instructor, and a health coach.
She majored in English at the University of North Carolina and has a master's in English writing from Hollins University.
Upham enjoys teaching cycling classes, running, reading fiction, and making playlists.
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