Foods High in Cholesterol: Understanding What to Eat and What to Avoid

Cholesterol is a naturally occurring, waxy substance produced by your liver and present in your blood. It plays a vital role in various bodily functions. However, when there’s an excess of cholesterol in your bloodstream, it can pose significant health risks. Elevated cholesterol levels are often linked to dietary choices, particularly the consumption of foods high in unhealthy fats. Adopting a heart-healthy eating pattern is crucial for managing cholesterol and overall well-being, emphasizing foods low in unhealthy fats and rich in beneficial ones.

Decoding Cholesterol: LDL and HDL

Cholesterol isn’t a single entity; it’s transported in the blood by lipoproteins. The two primary types are:

Low-Density Lipoprotein (LDL): Frequently termed “bad” cholesterol, LDL is detrimental because it contributes to the buildup of plaque within your arteries. This plaque accumulation, composed of fatty deposits, hardens and narrows arteries, increasing the risk of coronary heart disease.
High-Density Lipoprotein (HDL): Known as “good” cholesterol, HDL acts protectively against heart disease. It helps remove LDL cholesterol from the arteries, transporting it back to the liver for processing and elimination.

Measuring Your Cholesterol Levels

High cholesterol often operates silently, with most individuals experiencing no noticeable symptoms. The only reliable way to determine your cholesterol levels is through a blood test, usually conducted by your General Practitioner (GP). Regular cholesterol checks are recommended, especially as you age.

For individuals aged 45 and over, cholesterol testing is typically included in a standard Heart Health Check. It’s advisable to discuss this with your GP. For Aboriginal and/or Torres Strait Islander people, it’s recommended to begin cholesterol checks from the age of 18, due to a higher risk of heart disease at a younger age.

Identifying the Culprits: What Foods Contribute to High Cholesterol?

Several dietary and lifestyle factors can lead to elevated cholesterol levels. Understanding these causes is the first step towards effective management:

High Intake of Unhealthy Fats: Saturated and trans fats are the primary dietary drivers of high LDL cholesterol. Foods rich in these unhealthy fats include fatty cuts of meat, processed deli meats, butter, cream, ice cream, coconut oil, palm oil, and many deep-fried and commercially baked goods like pies, biscuits, buns, and pastries.
Insufficient Intake of Healthy Fats: Healthy fats, conversely, tend to elevate beneficial HDL cholesterol. Foods abundant in healthy fats include avocados, nuts, seeds, olives, plant-based cooking oils, and fish. A diet deficient in these can negatively impact your cholesterol profile.
Low Fiber Consumption: Dietary fiber, particularly soluble fiber, plays a crucial role in reducing LDL cholesterol. A diet lacking in fiber-rich foods like vegetables, fruits, whole grains, legumes, nuts, and seeds can contribute to higher bad cholesterol levels.
Sedentary Lifestyle: Lack of physical activity and exercise is a significant contributor to poor cholesterol management. Regular exercise helps improve cholesterol balance.
Excess Weight and Abdominal Fat: Being overweight or obese, especially with excess fat around the midsection, is strongly linked to higher cholesterol levels.
Smoking: Smoking has a detrimental effect on cholesterol, often leading to increased LDL and decreased HDL.
Genetics: Family history plays a role in cholesterol levels. Genetic predisposition can make some individuals more susceptible to high cholesterol, even with a healthy lifestyle. Familial hypercholesterolaemia is a genetic condition that can cause very high cholesterol. If you have a family history of early heart disease or high cholesterol, it’s crucial to consult your doctor.
Excessive Alcohol Consumption: Heavy alcohol intake can raise both cholesterol and triglyceride levels, further increasing heart disease risk.
Underlying Medical Conditions: Certain medical conditions, such as kidney disease, liver disease, hypothyroidism (underactive thyroid), type 2 diabetes, and high blood pressure, can also contribute to high cholesterol.
Medications: Some medications prescribed for other health issues can have the side effect of increasing cholesterol levels.

Cholesterol and Heart-Healthy Eating: Making the Right Choices

Diet is a powerful tool in managing cholesterol levels and reducing the risk of heart disease. The Heart Foundation advocates for a heart-healthy eating pattern centered around fresh, unprocessed foods while limiting highly processed items like takeaway meals, baked goods, chocolate, chips, sugary drinks, and candies. This approach not only promotes a balanced and enjoyable diet but also provides essential nutrients for overall health.

A heart-healthy eating pattern emphasizes:

Plenty of vegetables, fruits, and whole grains.
Lean protein sources such as poultry, fish, legumes, and tofu.
Healthy fats found in avocados, nuts, seeds, and olive oil.
Low-fat or fat-free dairy products.

This dietary approach is naturally rich in fiber, which is beneficial for lowering LDL cholesterol. Furthermore, being mindful of portion sizes is important. Over time, portion sizes have increased, and many individuals consume more food than their bodies require, potentially contributing to elevated cholesterol and heart disease risk.

Ideally, a balanced plate should consist of approximately ¼ healthy proteins, ¼ whole grains, and ½ colorful vegetables. However, individual serving sizes may vary based on age, gender, and specific nutritional needs.

Practical Tips for Lowering Cholesterol Through Diet

Beyond adopting a varied and healthy diet, consider these specific tips to effectively manage your cholesterol:

Embrace Plant-Based Foods: The Heart Foundation recommends a heart-healthy eating pattern built on predominantly plant-based foods. Increasing your intake of vegetables, legumes, fruits, whole grains, nuts, and seeds is highly beneficial for heart health.
- Include Legumes Regularly: Incorporate legumes (chickpeas, lentils, split peas) and beans (kidney beans, haricot beans, baked beans, bean mixes) in at least two meals per week. When choosing canned beans, opt for low-sodium varieties by checking food labels.
- Legumes as Meat Alternatives: Utilize beans as a meat substitute in dishes like tacos or enjoy hummus with vegetable sticks as a healthy snack. Add legumes to soups, pasta sauces, curries, and stews to boost fiber and nutrient content.
- Tofu and Lentils as Meat Replacements: Substitute tofu or lentils for meat in stir-fries or curries to reduce saturated fat intake and increase plant-based protein.
Choose Whole Grains: Opt for whole-grain breads, cereals, pasta, rice, and noodles over refined grain options. Whole grains are richer in fiber and nutrients.
Snack Smartly: Choose plain, unsalted nuts and fresh fruits for snacks. Aim for at least two servings of fruit daily to increase fiber and vitamin intake.
Healthy Fat Spreads: Use avocado, nut butters, tahini, or spreads made from healthy unsaturated fats (canola, sunflower, or extra virgin olive oil) instead of spreads high in saturated fat like butter, coconut oil, and cream.
Cook with Healthy Oils: Utilize healthy oils for cooking, such as canola, sunflower, soybean, olive (extra virgin is an excellent choice), sesame, and peanut oils.
Plant Sterol-Enriched Foods: For individuals at high risk of heart disease, the Heart Foundation recommends consuming 2-3 grams of plant sterol-enriched foods daily. These include plant sterol-enriched margarine, yogurt, milk, and cereals, which can further aid in lowering LDL cholesterol.
Eat Fish Regularly: Aim to include fish in your diet two to three times per week (150 grams of fresh fish or 100g of tinned fish per serving). Fish, especially fatty fish like salmon, tuna, and sardines, are rich in omega-3 fatty acids, beneficial for heart health.
Moderate Egg Consumption: For most people, limiting eggs is not necessary. However, individuals with high cholesterol, type 2 diabetes, or heart disease are advised to limit egg intake to a maximum of seven eggs per week.
Choose Lean Meats: Select lean cuts of meat with fat trimmed and poultry without skin. Limit unprocessed red meat consumption to less than 350g per week to reduce saturated fat intake.
Opt for Low-Fat Dairy: Choose unflavored milk, yogurt, and cheese. Individuals with high cholesterol or heart disease should opt for reduced-fat versions. Always check labels to ensure no added sugars. Non-dairy milks and yogurts are also acceptable; choose versions without added sugar and fortified with calcium.
Limit Processed Meats: Minimize or avoid processed meats, including sausages and deli meats like ham, bacon, and salami, as they are typically high in saturated fat and sodium.

For personalized dietary advice, consider consulting an Accredited Practising Dietitian. The Heart Foundation website also offers a range of simple, delicious recipes, including vegetarian options and those featuring plant-based proteins like lentils, chickpeas, and beans.

The Power of Dietary Fiber in Cholesterol Management

If you are actively trying to lower your cholesterol, prioritize foods rich in dietary fiber, particularly soluble fiber. Soluble fiber is especially effective in reducing LDL (“bad”) cholesterol levels in your blood.

Increase your fiber intake by incorporating these foods into your diet:

Fruits (apples, berries, citrus fruits)
Vegetables (broccoli, carrots, Brussels sprouts)
Legumes (chickpeas, lentils, soybeans, bean mixes)
Whole grains (oats, barley, quinoa)
Nuts and seeds (flaxseeds, chia seeds, almonds)

Understanding Dietary Fats: Healthy vs. Unhealthy

Adopting a healthy, balanced diet that is low in saturated and trans fats is essential for lowering cholesterol. The key is to replace foods high in unhealthy fats with those containing healthy fats.

Unhealthy Fats to Limit or Avoid

Foods high in saturated fats include:

Processed or deli-style meats (ham, bacon, salami, sausages)
Deep-fried fast foods
Processed foods (biscuits, pastries, cakes)
Takeaway foods (hamburgers, pizza)
Visible fat on meat and skin on chicken
Ghee, lard, and copha (vegetable shortening)
Coconut oil
Palm oil (often labeled as “vegetable oil” in products)
Cream and ice cream
Butter

Foods high in trans fats include:

Deep-fried foods
Baked goods (pies, pastries, cakes, biscuits)
Takeaway foods
Butter (in smaller amounts than saturated fats)
Foods listing “hydrogenated oils” or “partially hydrogenated vegetable oils” in the ingredients list – always check ingredient labels carefully.

Healthy Fats to Include

Foods high in polyunsaturated fats include:

Soybean, sunflower, safflower, canola oils, and margarine spreads made from these oils
Pine nuts, walnuts, and Brazil nuts
Fish (especially fatty fish like salmon, mackerel, herring)
Tahini (sesame seed spread)
Linseed (flaxseed) and chia seeds

Foods high in monounsaturated fats include:

Cooking oils made from plants or seeds: olive, canola, peanut, sunflower, soybean, sesame, and safflower oils
Avocados
Olives
Unsalted nuts such as almonds, cashews, and peanuts

Triglycerides: Another Blood Fat to Consider

In addition to cholesterol, triglycerides are another type of fat found in your blood. Triglycerides are stored in your body’s fat deposits and released as energy between meals. When you consume more energy (kilojoules) than you expend, your body converts the excess into triglycerides. Like cholesterol, triglycerides are necessary for bodily functions, but elevated triglyceride levels are linked to an increased risk of heart disease and stroke, particularly for some individuals.

High triglyceride levels are often associated with consistently consuming more calories than you burn.

Strategies for Lowering Triglycerides

Lowering triglyceride levels often mirrors strategies for lowering cholesterol and includes lifestyle and dietary modifications:

Adopt a Heart-Healthy Diet: Follow a heart-healthy eating pattern, emphasizing limiting unhealthy fats, salt, and added sugars.
Choose Heart-Healthy Drinks: Opt for water, tea, and coffee (without added sugar) instead of sugar-sweetened beverages like soft drinks, cordials, energy drinks, and sports drinks.
Include Omega-3 Fatty Acids: Incorporate foods rich in healthy omega-3 fats, such as fatty fish like salmon, sardines, and tuna, into your diet.
Limit Alcohol Intake: Reduce or limit your alcohol consumption, as alcohol can significantly raise triglyceride levels.
Maintain a Healthy Weight: Achieve and maintain a healthy weight, particularly focusing on reducing abdominal fat, which is strongly linked to higher triglyceride levels.

Medical Treatment for High Cholesterol

Lifestyle modifications, particularly dietary changes and regular physical activity, are fundamental in managing high LDL cholesterol.

Increase Physical Activity: Regular physical activity is paramount for heart health. Gradually increasing your activity levels, even by starting with just 10 minutes a day and working towards the Australian government’s recommended 30 to 45 minutes daily, five or more days a week, can significantly improve cholesterol management and reduce heart disease risk.
Quit Smoking: Smoking cessation is crucial for reducing heart disease risk and can positively impact cholesterol levels. Combining stop-smoking medications (like nicotine replacement therapy) with support services like Quitline is highly effective. Consulting your GP is also a vital first step.
Moderate Alcohol Consumption: Alcohol offers no health benefits and contributes unnecessary kilojoules (energy) with low nutritional value. It is not a recommended part of a heart-healthy diet. If you choose to drink alcohol, do so in moderation, adhering to recommended guidelines to minimize alcohol-related harm.
Cholesterol-Lowering Medications: In some cases, lifestyle changes alone may not be sufficient, and cholesterol-lowering medications, such as statins, may be necessary to manage cholesterol effectively and reduce the risk of heart attack or stroke. Discuss appropriate treatment options with your doctor.

Where to Find Support and Guidance

Managing cholesterol and adopting a heart-healthy lifestyle can feel overwhelming. Don’t hesitate to seek help and guidance from healthcare professionals and reliable resources. Consult your GP for personalized advice and regular cholesterol checks. Accredited Practising Dietitians can provide tailored dietary plans and support. The Heart Foundation website is a valuable resource for recipes, information, and support materials to help you on your journey to better heart health.