Foods That Increase Cholesterol Levels
Know foods that increase cholesterol levels, good and bad types of cholesterol, what are the examples of bad type cholesterol, and how they affect your health. Learn about the lifestyle tips to control cholesterol.
Written by Dr. Md Yusuf Shareef
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 24th Jul, 2025
Introduction
Cholesterol is a waxy, fat-like substance found in your blood. While your body needs some cholesterol to build healthy cells, too much of it—especially the "bad" kind—can increase your risk of heart disease and stroke. One of the major contributors to high cholesterol is the food we eat.
In this article, we’ll discuss which foods can raise your cholesterol levels, why they are harmful, and what healthier alternatives you can choose to keep your heart healthy.
Understanding Cholesterol: The Good and the Bad
Before diving into foods that increase cholesterol, it’s important to understand the two main types:
1. LDL (Low-Density Lipoprotein) – "Bad" Cholesterol
- High levels can lead to plaque buildup in arteries, increasing the risk of heart disease.
2. HDL (High-Density Lipoprotein) – "Good" Cholesterol
- Helps remove LDL from the bloodstream, protecting your heart.
Your goal should be to lower LDL and increase HDL through diet and lifestyle changes.
Foods That Increase Cholesterol Levels
Certain foods contain high amounts of saturated and trans fats, which raise LDL cholesterol. Here are the main culprits:
1. Fried and Processed Foods
Examples: French fries, fried chicken, samosas, chips, packaged snacks.
Why they’re bad: Deep-fried foods absorb unhealthy fats, increasing LDL cholesterol. Processed snacks often contain trans fats, which are even worse for heart health.
2. Red Meat and Processed Meats
Examples: Beef, pork, lamb, sausages, bacon, salami.
Why they’re bad: Red meat is high in saturated fats, which raise LDL. Processed meats also contain preservatives that can harm heart health.
3. Full-Fat Dairy Products
Examples: Whole milk, butter, cheese, cream, ghee.
Why they’re bad: These contain high levels of saturated fats, contributing to increased cholesterol.
4. Baked Goods and Sweets
Examples: Cookies, cakes, pastries, and doughnuts.
Why they’re bad: Many baked goods are made with butter, margarine, or shortening, which contain trans fats and refined sugars that spike LDL.
5. Fast Food and Junk Food
Examples: Burgers, pizzas, instant noodles, packaged meals.
Why they’re bad: These are often loaded with unhealthy fats, sodium, and preservatives that negatively impact cholesterol.
6. Shellfish and Organ Meats
Examples: Prawns, lobster, liver, kidney.
Why they’re bad: While they contain some nutrients, they are also high in cholesterol and should be eaten in moderation.
7. Coconut Oil and Palm Oil
Why they’re bad: Though plant-based, these oils are high in saturated fats, which can raise LDL levels.
Consult a Top general practitioner for the best advice
How High Cholesterol Affects Your Health?
Consuming too many cholesterol-raising foods can lead to:
- Plaque buildup in arteries (atherosclerosis) increases the risk of heart attacks and strokes.
- High blood pressure due to narrowed blood vessels.
- Increased risk of diabetes and obesity due to poor dietary habits.
Healthy Alternatives to Lower Cholesterol
Instead of the foods listed above, opt for heart-healthy choices:
- Healthy Fats: Avocados, nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), olive oil.
- Lean Proteins: Skinless chicken, fish (salmon, mackerel—rich in omega-3s), beans, lentils.
- Whole Grains: Oats, quinoa, brown rice, whole wheat bread.
- Fruits and Vegetables: Apples, berries, spinach, broccoli (rich in fibre, which helps lower LDL).
- Low-Fat Dairy: Skim milk, yoghurt, low-fat cheese.
Lifestyle Tips to Manage Cholesterol
1. Exercise Regularly: Aim for at least 30 minutes of walking, cycling, or swimming daily.
2. Quit Smoking: Smoking lowers HDL (good cholesterol) and damages blood vessels.
3. Limit Alcohol: Excessive drinking can raise triglycerides (a type of fat in the blood).
4. Maintain a Healthy Weight: Losing even 5-10% of body weight can improve cholesterol levels.
5. Get Regular Check-ups: Monitor your cholesterol levels with blood tests.
Final Thoughts
High cholesterol is a silent threat, but with the right diet and lifestyle changes, you can keep it under control. Avoiding unhealthy fats and opting for nutrient-rich foods will go a long way in protecting your heart.
Consult a Top general practitioner for the best advice
Consult a Top general practitioner for the best advice
Dr. Praveen Kumar Mukka
General Physician/ Internal Medicine Specialist
21 Years • MBBS, MD General Medicine
Hyderabad
Apollo 24|7 Clinic - Telangana, Hyderabad
Dr. Vasanthasree Nair
General Practitioner
15 Years • MBBS
Angamaly
Apollo 24|7 Clinic - Kerala, Angamaly
(425+ Patients)
Dr. Md Yusuf Shareef
General Practitioner
8 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Sahana B
General Practitioner
3 Years • MBBS
Koppal
Khushi multi-speciality hospital, Koppal
Dr. Mainak Baksi
General Practitioner
13 Years • MBBS , MD (MPH)
Howrah
Mainak Baksi Clinic, Howrah
(50+ Patients)
Consult a Top general practitioner for the best advice
Dr. Praveen Kumar Mukka
General Physician/ Internal Medicine Specialist
21 Years • MBBS, MD General Medicine
Hyderabad
Apollo 24|7 Clinic - Telangana, Hyderabad
Dr. Vasanthasree Nair
General Practitioner
15 Years • MBBS
Angamaly
Apollo 24|7 Clinic - Kerala, Angamaly
(425+ Patients)
Dr. Md Yusuf Shareef
General Practitioner
8 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Sahana B
General Practitioner
3 Years • MBBS
Koppal
Khushi multi-speciality hospital, Koppal
Dr. Mainak Baksi
General Practitioner
13 Years • MBBS , MD (MPH)
Howrah
Mainak Baksi Clinic, Howrah
(50+ Patients)
