4 surprising foods associated with high cholesterol
19.APR.2024
Written by Anna Sanniti Medically reviewed by Dr. Zara Fullerton
Despite popular belief, we need cholesterol to live a healthy life. That’s right, we’re all born with cholesterol in our bodies and we need a certain amount to support a whole range of important bodily functions such as making cell membranes and hormones.
To ensure your cholesterol levels stay within a healthy range, work with your healthcare team, follow a heart-healthy eating pattern, and reduce foods high in unhealthy fats, salt, and added sugar. Learn about the foods associated with high cholesterol that might surprise you.
4 surprising foods that could raise cholesterol levels
#1 Tropical oils (such as palm oil and coconut oil).
Coconut oil is over 85% saturated fat - that’s almost one-third more saturated fat than butter! While there are suggestions that the saturated fat in coconut oil is better than other saturated fats - at the time of writing, the research is inconclusive [1].
Tip: Replace coconut oil or palm oil with vegetable oils that contain unsaturated fats such as vegetable oil, olive oil, or sunflower oil [2].
#2 Full-fat dairy products
Full-fat dairy products like cheese and full-fat milk contain saturated fats that can raise LDL cholesterol levels. However, some dairy options like low-fat yogurt and skim milk can be part of a balanced diet without significantly impacting cholesterol levels. Moderation is key! Tip: Swap lattes for americanos with a splash of milk instead to ensure that you're keeping your cholesterol in check. When it comes to cheese, keep it to a matchbox-sized portion a day [3].
#3 Certain meats
Meat is a great source of energy-dense protein, however, depending on how it is cooked and processed, it may contain high levels of saturated fats. It's best to reduce or avoid fatty meat and processed meat products such as sausages. [4]
Tip: Opting for lean cuts, poultry without skin, and plant-based protein sources can help manage cholesterol levels and improve heart health.
#4 Shellfish
Shellfish like prawns and lobster are low in saturated fat but contain cholesterol. However, as they are associated with many health benefits most people don’t need to cut down on these foods if they're eaten as part of an overall healthy, balanced diet [5].
Tip: If you are eating shellfish, try to go for steamed or baked versions to ensure you get your essential healthy fats in the cleanest way possible.
Is all cholesterol bad?
Not all cholesterol is bad and dietary fat should not be feared, fat plays a very important role in your physiological function. Talk to a healthcare provider about the most suitable diet for you, they will be able to provide guidance based on your individual situation.
There are no symptoms when it comes to high cholesterol, and often the health conditions caused by high cholesterol can take years to appear. This is why checking in on your levels is a good idea. Talk to your healthcare provider for further guidance about the most suitable tests and how often they should be performed.
Please note that the following is for educational use only and is not a substitute for medical advice. This content cannot diagnose or provide information about treatment. Consult with your healthcare provider if you have any concerns or need specific medical advice relating to any symptoms, conditions, diagnosis, or treatment. Do not delay seeking medical advice and do not disregard professional medical advice based on this content. Your healthcare provider can provide the most suitable guidance based on your situation.
References
1. British Heart Foundation. I’ve heard coconut oil is good for you. Is this true? Online: Bhf.org 2. Centers for Disease Control and Prevention. Prevent high cholesterol. Online: Cdc.gov 3. British Heart Foundation. 7 cheese facts that will surprise you. Online: Bhf.org 4. Heart UK. High cholesterol foods. Online: Heartuk.org.uk 5. National Library of Medicine. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease. Online: Ncbi.nlm.nih.gov