When it comes to maintaining healthy cholesterol levels, many people tend to focus on foods that are commonly perceived as unhealthy—like overly processed snacks and indulgent dishes. However, there are numerous other foods that can also elevate cholesterol levels, often without being recognized. This oversight can be particularly concerning for individuals at risk of heart disease or those looking to adopt a more health-conscious diet.
According to Dr. Uma Naidoo, a nutritional biologist and author of “This is Your Brain on Food,” the relationship between food and cholesterol is complex. Healthy foods, such as shrimp and salmon, contain cholesterol but are valuable components of a balanced diet. She emphasizes that the overall context of one’s diet—the food matrix—plays a significant role in how individual items affect cholesterol levels.
There are two key types of cholesterol: LDL, often referred to as “bad” cholesterol, which can accumulate in blood vessel walls and increase the risk of heart disease and stroke, and HDL, known as “good” cholesterol, which helps remove cholesterol from the bloodstream and transport it back to the kidneys. High levels of LDL are detrimental, while higher HDL levels—which can be achieved through foods like legumes, avocados, and almonds—tend to be beneficial.
Experts suggest that rather than entirely eliminating high-cholesterol foods from your diet, moderation is the most effective approach.
What Surprising Foods Raise Cholesterol?
Here are some foods to be cautious about, as they may elevate LDL cholesterol levels or diminish HDL cholesterol:
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Unfiltered, Pressed Coffee. Cafestol, a natural compound found in coffee beans, is known to be a powerful cholesterol-raising substance. While filters usually trap these compounds, skipping them leaves you at risk. Additionally, the oily substances known as diterpenes, which filters typically remove, can also increase LDL cholesterol, according to the Harvard T.H. Chan School of Public Health.
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Tropical Oils. Palm oil, commonly found in various products like granola, protein bars, and cereal, is high in saturated fats. Similarly, coconut oil, which is often labeled as healthy, has raised concerns. The American Heart Association recommends limiting both coconut and palm oils, as they can elevate LDL cholesterol levels.
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Pasta, White Rice, and White Bread. These refined carbs can raise triglyceride levels, which in turn may lead to higher LDL and reduced HDL levels in the body.
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Energy and Protein Bars. Although these bars can provide a quick energy boost, many are heavily processed and contain high levels of sugar and saturated fats, often derived from tropical oils and butter. Opt for bars that include high fiber, such as Lärabars, Nature Valley Protein Bars, or Navitas Power Snacks, as they are generally healthier choices.
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Soda. While known for its high sugar content, soda also significantly impacts cholesterol levels. A study published in the Journal of the American Heart Association revealed that individuals who consume sugary drinks have a 53% increased risk of developing cholesterol-increasing triglycerides and a 98% higher likelihood of experiencing low HDL cholesterol.
This article originally appeared on USA TODAY: What are some surprising foods that raise cholesterol?
