8 Foods to Avoid or Limit for High Cholesterol

Fatty cuts of red meat, processed meats and butter are three of the eight foods to limit for high cholesterol, mainly because they can be high in saturated fat. The AI symptom analyzer cannot detect high cholesterol or replace a blood test. For beverage choices, see the best drinks for high cholesterol.

Which 8 foods should you limit for high cholesterol?

Foods high in saturated fat can raise low-density lipoprotein (LDL) cholesterol, often called “bad” cholesterol. Replacing some saturated fat with unsaturated fat is generally more helpful than simply replacing it with refined starch or sugar.

The evidence is stronger for the effects of dietary fat and overall eating patterns than for banning any single food. A review of controlled dietary studies identifies saturated fat, trans fat and dietary cholesterol among the factors that influence blood cholesterol. The foods below vary in composition, so check the label or ask how a food is prepared rather than assuming every version is equally high in saturated fat.

1. Fatty cuts of red meat

Fatty beef, pork and lamb can contribute substantial saturated fat, which can raise LDL cholesterol. Visible fat is a clue, although trimming it does not remove all the saturated fat within the meat.

Choose leaner cuts more often, trim visible fat and use beans, lentils or fish in place of some meat-based meals. Grilling, roasting or stewing without butter can also help keep the meal lower in saturated fat. You can also use less meat in a dish and add beans or vegetables to make up the rest.

The evidence for limiting saturated fat is stronger than evidence that every serving of red meat has the same effect on cholesterol; the cut, portion and rest of the meal all matter.

2. Processed meats

Bacon, sausage, hot dogs and some deli meats can be high in saturated fat. These foods may also contain substantial sodium, though sodium is a separate concern from blood cholesterol.

Use them less often and compare labels when buying them. For sandwiches or breakfast, consider beans, hummus or an unprocessed lean protein instead. Check the amount you normally eat against the label’s serving size, particularly when adding several slices to a meal.

Some processed meats are leaner than others, so the saturated fat amount matters more than the name alone. The evidence connecting saturated fat with LDL cholesterol is more established than evidence that isolates the cholesterol effect of each individual processed meat.

3. Butter and ghee

Butter and ghee are concentrated sources of saturated fat. Using them frequently for cooking, baking and spreading can add saturated fat across several meals, even when each use seems modest.

Replace them where practical with oils rich in unsaturated fat, such as olive or canola oil. For example, use a little oil to cook vegetables or choose an unsaturated-fat spread instead of butter on toast. Check the spread’s label, since products made with tropical oils can still be high in saturated fat.

Controlled-diet evidence supports attention to the type of fat in the overall diet; it does not mean that a single use of butter will determine a person’s cholesterol level.

4. Full-fat cheese

Many full-fat cheeses contain substantial saturated fat, and amounts can add up when cheese is used in sandwiches, sauces and snacks. Cheese also provides nutrients, so it does not have to be treated as a food everyone with high cholesterol must completely avoid.

Use a smaller amount for flavor, compare saturated fat on labels or choose a lower-fat version. Add vegetables or beans to a meal rather than relying on extra cheese for bulk. Look at the total across a meal: cheese may accompany other sources of saturated fat, such as fatty meat or a cream-based sauce.

The evidence for reducing saturated fat is stronger than the evidence from studies on the effect of any particular cheese on LDL cholesterol.

5. Cream and other full-fat dairy products

Cream, full-fat milk and some full-fat yogurts can add saturated fat, particularly when used regularly in drinks, sauces and meals. Products differ, so check the saturated fat listed for the amount you actually consume.

Try lower-fat or fat-free milk or yogurt, or an unsweetened plant-based alternative with little saturated fat. Use a lighter base for creamy sauces when it suits the recipe. If dairy is an important source of nutrients in your diet, a dietitian can help you choose a suitable replacement rather than simply cutting it out.

The general evidence concerns saturated fat and the whole diet; the studies listed here do not establish that every full-fat dairy food has the same effect on cholesterol.

6. Coconut oil and palm oil

Unlike oils such as olive and canola oil, coconut oil and palm oil are high in saturated fat. They can appear in cooking oils as well as packaged snacks, spreads and baked goods, making them easy to overlook.

Choose oils richer in unsaturated fats for routine cooking, and compare packaged foods using the saturated fat amount on the nutrition label. A plant origin does not automatically make an oil low in saturated fat. The ingredient list can help you identify the oil, while the nutrition label tells you how much saturated fat the product contains per serving.

Evidence supports considering the type of dietary fat, but the studies listed here do not test every product made with coconut or palm oil separately.

7. Pastries and packaged baked goods made with solid fats

Some cookies, cakes, doughnuts and pastries contain butter, shortening or tropical oils. Depending on the recipe, these can make a serving high in saturated fat; products made with partially hydrogenated oils can also contain trans fat, which adversely affects blood cholesterol.

Check both the saturated fat and trans fat on the label, along with the ingredient list. Choose lower-saturated-fat options more often rather than assuming all baked goods are the same. When comparing products, check whether the listed serving sizes are similar and consider how much you would actually eat.

The evidence is stronger for the effects of saturated and trans fats than for an effect shared by every pastry or brand.

8. Fried fast foods prepared with saturated or trans fats

Fried foods can contribute saturated or trans fat when they are cooked in fats containing them or made with high-fat coatings. The food being fried and the oil used both matter; frying does not make every item equally high in saturated fat.

Choose grilled or baked options when suitable, ask about the cooking oil and check nutrition information if it is available. Also consider what accompanies the main item: cheese, processed meat and creamy sauces can contribute saturated fat to the same meal.

Some restaurants use oils richer in unsaturated fat, so do not assume the oil type from the menu description alone. The evidence relates to the fats and overall dietary pattern, not to every fried food as an identical exposure.

How should you limit foods high in saturated fat?

Focus first on foods you eat often and substitutions you can maintain. For example, switch your usual cooking fat, choose leaner protein and reduce the amount of cheese in meals. Replacing saturated fat with unsaturated fat and fiber-rich foods is generally a better strategy than replacing it mainly with refined carbohydrates.

Use the serving size on a nutrition label to work out how much saturated fat you would actually eat, then compare similar products. A serving size on a label is a reference amount, not necessarily a recommendation for how much you should eat. If you eat more or less than that amount, the saturated fat you consume changes accordingly.

Dietary cholesterol and saturated fat are not the same thing. The review of dietary cholesterol found that dietary cholesterol can raise blood cholesterol, but it is only one part of the overall eating pattern. A small randomized feeding trial of a ketogenic diet also found higher LDL cholesterol in the young, healthy women studied; it tested a whole diet, not the effect of a single food.

You do not need to judge your diet by one meal. A clinician or registered dietitian can help you decide which changes are most useful for your cholesterol results, food preferences and nutritional needs.

Who should be careful, and when should you see a doctor?

High cholesterol usually causes no symptoms, so a blood test is needed to assess it. Discuss your results and overall cardiovascular risk with a clinician, especially if you have diabetes, heart disease, a strong family history of early heart disease or suspected familial high cholesterol. A clinician can advise whether diet changes, medication or both are appropriate; do not stop prescribed cholesterol medication without discussing it with them.

People who are pregnant or breastfeeding, children, and people with kidney disease or a history of eating disorders should get individualized advice before making restrictive diet changes. A registered dietitian can help make changes that preserve adequate nutrition and fit the person’s medical needs.

Call emergency services for chest pain or pressure, sudden difficulty breathing, or signs of stroke such as sudden facial drooping, arm weakness or difficulty speaking. These symptoms need urgent assessment rather than a dietary response.