From the Guidelines
Foods that increase low-density lipoprotein (LDL) cholesterol levels primarily include those high in saturated fats, trans fats, and dietary cholesterol, such as fatty meats, full-fat dairy products, tropical oils, fried foods, baked goods, and processed snacks containing partially hydrogenated oils, as well as egg yolks, shellfish, and organ meats. These foods can increase LDL cholesterol levels because saturated and trans fats increase liver production of LDL cholesterol, while dietary cholesterol also raises LDL cholesterol concentrations, although to a lesser extent than saturated fat 1. The effects of dietary cholesterol on plasma LDL levels appear to be greater at low versus high levels of cholesterol intake 1. Some key foods to limit include:
- Fatty meats like beef, lamb, and pork
- Full-fat dairy products including butter, cheese, and whole milk
- Tropical oils such as coconut and palm oil
- Fried foods, baked goods, and processed snacks containing partially hydrogenated oils
- Egg yolks, shellfish, and organ meats, though these have less impact on blood cholesterol than saturated and trans fats
- Processed foods with added sugars, which can also raise triglycerides and lower HDL (good) cholesterol To maintain healthy cholesterol levels, it is recommended to limit these foods and instead choose lean proteins, low-fat dairy, whole grains, fruits, vegetables, and healthy fats from sources like olive oil, avocados, and nuts, as these dietary changes can help lower LDL cholesterol and improve overall cholesterol profiles 1. The American Heart Association recommends a population-wide goal of limiting saturated fat intake to less than 7% of energy and trans fat intake to less than 1% of energy 1. By making these dietary changes, individuals can help reduce their risk of developing cardiovascular disease and improve their overall health outcomes.
From the Research
Foods that Increase Low-Density Lipoprotein (LDL) Cholesterol Levels
- Saturated fats: found in full-fat dairy products, meats, and partially hydrogenated vegetable oils, which can raise LDL cholesterol levels 2, 3, 4
- Trans fatty acids: found in partially hydrogenated vegetable oils, meats, and dairy products, which can modestly raise LDL cholesterol levels 3, 4
- Trans-monounsaturated fatty acids: raise LDL cholesterol levels to the same extent as saturated fatty acids 4
- Specific saturated fatty acids: all saturated fatty acids, with the exception of stearic acid, raise LDL cholesterol levels 4
- Foods high in refined carbohydrates: may increase CVD risk, although the relationship with LDL cholesterol is less clear 5
Key Findings
- The weight of evidence suggests that full-fat dairy products, particularly yogurt and cheese, do not exert detrimental effects on blood lipid profiles and may protect against cardiovascular disease and type 2 diabetes 6
- Eggs, a source of dietary cholesterol, can be part of a healthy balanced diet, but further research is needed in certain population groups, such as individuals with diabetes 2
- Dietary composition remains an important predictor of dyslipidemia, and overconsumption of any form of dietary energy may increase lipid and lipoprotein levels 4