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Your body requires some cholesterol to function properly, especially for cell construction. However, it’s the excess cholesterol that’s concerning, as noted by the American Heart Association. Your liver generates the cholesterol you need, but surplus levels often stem from animal-derived foods.
According to Dr. Nick West, a cardiologist and chief medical officer at Abbott’s Vascular Business, “While the amount of cholesterol in your bloodstream is largely determined by genetics, the impact of your diet should not be underestimated.”
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Dr. West recommends the DASH diet (Dietary Approaches to Stop Hypertension) as an effective way to manage cholesterol. The Mayo Clinic states that this approach can reduce low-density lipoprotein (LDL, or “bad”) cholesterol levels and is endorsed by both the American Heart Association and the American College of Cardiology.
The DASH diet mainly focuses on fruits, vegetables, and whole grains, while also incorporating fat-free or low-fat dairy, fish, poultry, beans, and nuts. Additional resources for adhering to the DASH diet can be found here and here. This heart-healthy plan limits foods high in saturated fat, such as fatty cuts of meat and full-fat dairy.
It’s worth noting that you don’t have to adhere to the DASH diet strictly to reap its benefits—modifying your current eating habits can also lead to positive changes in your cholesterol levels. Dr. West and registered dietitian Theresa Gentile, MS, RDN, CDN, a spokesperson for the Academy of Nutrition and Dietetics, outline seven foods to limit when trying to manage your cholesterol effectively.
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Butter
Butter contains a high concentration of saturated fatty acids, which can elevate cholesterol levels, according to Gentile.
The American Heart Association suggests limiting saturated fat intake to about 13 grams per day.
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Cheese
Cheese is often celebrated for its protein and calcium content, but it is also high in saturated fatty acids.
You might not need to eliminate cheese from your diet entirely, but items like cheese fondue or cheese platters should be enjoyed more as occasional treats rather than daily staples. The Healthy @Reader’s Digest’s Medical Review Board co-chair Latoya Julce emphasizes the importance of moderation when it comes to dairy consumption.
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Baked Goods
While cookies, cakes, and pastries are undeniably delicious, they often contain significant amounts of butter or shortening, contributing to elevated saturated fat levels.
Moreover, baked goods frequently contain high sugar levels. If cutting back on daily sweets proves challenging, consider reading Craving Sugar? A Dietitian Says You May Need More of This Surprising Nutrient.
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Beef
Gentile advises moderating your beef intake due to its high saturated fat content—100 grams of untrimmed beef can contain approximately 99 milligrams of cholesterol and 29.4 grams of saturated fat.
Dr. West notes, “Numerous studies have highlighted a consistent correlation between the consumption of red meat and processed meats with increased risks of heart disease, cancer, and diabetes, with the degree of risk varying based on consumption levels. Despite the nutritional benefits of red meat, current recommendations advise limiting intake to two or three servings weekly.” To help you visualize, a serving size is around the size of a deck of cards.
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Processed Meats and Sausages
According to Gentile, deli meats and sausages should be consumed sparingly, as they often contain the fattiest cuts of meat.
Dr. West points out the “high salt content” in processed meats like bacon and deli slices, stating that this contributes to the increased risk of cardiovascular issues.
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Next Steps
While limiting foods high in cholesterol is a positive start, Dr. West emphasizes the importance of managing your expectations. “A completely cholesterol-free diet is unrealistic for those with high cholesterol, so moderation and opting for lower-fat choices is wise,” he states. “Moreover, a plant-based diet can substantially reduce cholesterol intake, as fruits and vegetables typically contain minimal cholesterol, coupled with high fiber and vitamin content that’s beneficial for heart health and may lower cancer risk.”
