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Oct. 13, 2026

Top 10 Worst Foods for High Cholesterol (and What to Eat Instead)

Haley Cannaday, PA

Medically reviewed by:
Haley Cannaday, PA

As you age, your body needs fewer calories. As a result, you may not have as much of an appetite. For many older adults, this can lead to reduced overall intake and an unbalanced diet. It’s important to pay attention to what you’re eating to get the right balance of nutrients to support good health.

High cholesterol is a common health concern, especially among older adults. Diet and lifestyle changes can reduce cholesterol levels and improve heart health. Read on to learn more about what foods to avoid if you want to control cholesterol levels.

What is cholesterol?

Cholesterol is a naturally occurring substance that your body uses to build cells and produce hormones. Your liver makes cholesterol, and you consume additional cholesterol from animal-based food products, like meat and dairy, as well as some plant oils like palm oil or coconut oil.

Your liver could provide all the cholesterol your body needs, even without additional dietary sources. The cholesterol you get from food can lead to excess cholesterol in your bloodstream. It can eventually build up inside blood vessels, restricting blood flow and contributing to high blood pressure and heart disease.

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Good cholesterol vs. bad cholesterol

There are two types of cholesterol. Low-density lipoprotein (LDL) is often called the “bad cholesterol” because it’s the type that builds up in the arteries. High-density lipoprotein (HDL) is known as the ‘good cholesterol.” HDL can carry some LDL to the liver, where it is processed and removed from the body as waste. Unfortunately, HDL can’t remove all the excess LDL in the body. Even people with high HDL levels are at risk of developing cholesterol-related issues due to too much LDL.1

What foods cause high cholesterol?

The best way to prevent excessive LDL levels is to eat a diet that is low in saturated fats and other high-cholesterol foods. That reduces the amount of dietary cholesterol in your bloodstream and protects your arteries from the plaques that can cause health problems.2

Saturated fats and trans fats

Fat is part of a balanced diet, but not all types of dietary fat are good for heart health. Saturated fats and trans fats are dense fats that are typically solid at room temperature.3 They are present in a lot of meats, as well as in butter and some types of plant-based oils. Consuming too much saturated fat is linked to higher LDL cholesterol levels. Most experts suggest avoiding trans fats completely.

Ingredient labels identify the amount of saturated fat in food so that you can make informed choices.

What to eat instead: Read food labels to see how much saturated and trans fats are in particular items. Look for foods that contain healthy fats, such as Omega-3 and Omega-6 fatty acids, like avocados, nuts and seeds, and certain types of fish, such as salmon and mackerel.4

Tropical oils

Certain plant-based oils, such as palm oil and coconut oil, are high in saturated fat. Palm oil is about 50 percent saturated fat, and coconut oil is about 85 percent saturated fat.5 These oils are often used in commercially prepared baked goods and other processed foods. Check food labels and choose foods that contain heart-healthy ingredients and lower levels of saturated fats.

What to eat instead: Try using liquid plant-based oils, such as canola, safflower, sunflower, soybean, and olive, when you cook at home. These oils are lower in saturated fats than coconut or palm oil.6

Red meat

Red meat, such as beef, lamb and pork, is high in saturated fats, which can raise cholesterol levels. Poultry cuts like hamburger, ribs and pork chops are among the fattiest types of meat.

Limiting meat in your diet is a good way to reduce the amount of unhealthy fats you consume. Aim for small portions and choose leaner cuts like sirloin or pork loin.7

What to eat instead: Cut down on red meat by eating lean poultry or fish a few times a week. You can also try meatless recipes that feature heart-healthy ingredients like beans, lentils and vegetables.

Baked goods

Many commercial baked goods, such as cupcakes, cookies and pastries, are made with a lot of butter and shortening. This makes them moist and delicious, but it also increases the amount of unhealthy fats in each serving.

What to eat instead: You don’t need to give up baked desserts completely. You can enjoy baked goods by making them at home and substituting applesauce for cholesterol-raising oils and shortenings.8

Full-fat dairy

Dairy products are rich in nutrients such as protein and calcium, which are important for good health. However, dairy fats can contribute to high cholesterol.9

What to eat instead: You can get the nutritional benefits of milk and cheese without the high fat levels by switching to lower-fat versions. Use skim milk instead of cream or half-and-half in coffee, and look for low-fat cheese and yogurt when you’re grocery shopping.

Fried foods

Popular restaurant-style foods like French fries, buffalo wings, fried chicken and mozzarella sticks get their delicious texture from being deep-fried in oil. This adds high levels of fat and calories, which can increase cholesterol and lead to weight gain.

What to eat instead: Limit the amount of fried foods you eat to minimize the negative effects on your health. You can make home-cooked versions of your favorite restaurant-style foods by using low-fat recipes and cooking them in an air fryer for a crispy texture without excessive oil.10

Processed meats

Processed lunch meats like salami, bologna and pepperoni, as well as bacon, sausage and hot dogs, are high in salt and saturated fat. The combination of cholesterol and sodium can negatively affect blood pressure and heart health. Most experts suggest eating them sparingly.

What to eat instead: Instead of making sandwiches with deli meats, try plant-based options like nut butters or hummus. You may also enjoy healthy wrap sandwiches with sliced vegetables and whole grains like quinoa, or add some mixed berries and low-fat yogurt on the side for fresh flavors.

Butter, ghee, or lard

Foods like butter, ghee, and lard are used in all kinds of recipes and prepared foods to add flavor. However, these ingredients all contain about 50 percent saturated fat, which is known to increase cholesterol levels.

What to eat instead: Instead of traditional shortenings like butter or lard, use heart-healthy oils such as olive or canola oil.

Chips and processed snacks

Most chips and salty snack foods are fried to create a crunchy texture. Like other fried foods, they contain saturated fats that can raise cholesterol levels. It’s best to enjoy processed snack foods in moderation.11

What to eat instead: Fresh vegetables like carrots, celery or cucumbers offer the crunch that is so appealing in chips and other snacks. Dip veggies in salsa or low-fat dips to add flavor to the snack.

Candy and soda

Foods that contain added sugars, such as candy and soda, can raise LDL cholesterol. Check food labels to see how much added sugar is in foods, and avoid sweeteners like high-fructose corn syrup.12

What to eat instead: Fruit is a great way to satisfy a sweet tooth. You can also indulge in a few squares of dark chocolate, which contains healthy antioxidants.

Common mistakes to avoid

Diet changes can make a big difference in cholesterol levels. Lifestyle changes may seem simple, but it’s important not to make common mistakes.

  • Relying on processed foods: Even if foods are labeled low-fat, they might have excess sugar or sodium that can undermine health goals. Read labels and opt for home cooking as much as you can.
  • Forgetting to exercise: Physical activity is a great way to improve overall wellness, including improving cholesterol levels. Your doctor can help you choose an exercise routine that’s right for you.
  • Cutting out all fats: Some fat is necessary for good health. Focus on reducing saturated fats and replacing them with healthy unsaturated fats, such as olive oil, avocados, fatty fish and nuts.
  • Ignoring other health risks: Habits like smoking tobacco and excessive alcohol consumption can also contribute to high cholesterol. Talk to your doctor about how to quit smoking and how much alcohol, if any, is safe for you.

Why diet matters more after 65

As you age, your body needs fewer calories. As a result, you may not have as much of an appetite. For many older adults, this can lead to reduced overall intake and an unbalanced diet. It’s important to pay attention to what you’re eating to get the right balance of nutrients to support good health.13

When to talk to your doctor

Call your doctor if you have questions about your cholesterol levels, heart health or what diet changes you should make. They can help you set up a healthy eating plan to improve your cholesterol levels and get the nutrition you need to feel your best.

FAQ

What is the number one worst food for cholesterol?

Trans fats are a major cause of high cholesterol. Eating trans fats can raise LDL cholesterol levels, increasing your risk of heart disease.14

Are eggs bad for high cholesterol?

If you have healthy cholesterol levels, eating eggs should not raise them. However, people with high LDL levels should talk to their doctor about their diet, including eggs.15

Can diet alone lower cholesterol?

Yes! A balanced diet low in saturated fats, along with exercise and quitting tobacco, can lower cholesterol levels. Your doctor or a nutritionist can help you make dietary changes that lower cholesterol.16

How fast can cholesterol improve with diet?

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Diet changes won’t improve cholesterol levels overnight. It may take 8 to 12 weeks of consistently following your doctor’s recommendations to see a big change.17

Diet and lifestyle can positively affect cholesterol levels. Avoiding saturated fats, staying active and working with your doctor can help you lower your cholesterol and improve your heart health.

Sources:

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