9 Foods That May Raise Your Cholesterol

Author: Janet Kareem, B.Sc.

Medical Reviewer: Oluwafunmike Ogwa, MBBS, MScPH (Epidemiology)

Highlights

• Cholesterol plays an important role in regulating body functions.
• Having high LDL cholesterol indicates an increased risk of heart disease and stroke
• Foods that raise cholesterol often have high levels of saturated and trans fats.
• Processed meat, full-fat dairy products, butter, fast foods, pastries, and fried foods are common foods that increase LDL cholesterol.
• Healthy alternatives to these foods include beans, fish, nuts, and soluble fibres like oats.

Introduction

Think of your body as a bustling city. Such a city would need construction materials to build roads, repair buildings, and keep things running smoothly. That’s how cholesterol works in your body.

Cholesterol is a waxy, fat-like substance found in your cells and is necessary for building important structures. Your body also needs it to produce hormones like oestrogen and testosterone. However, your health can be affected by which blood cholesterol type is more in your body. 

There are two main types of blood cholesterol:HDL and LDL cholesterol. High-density lipoprotein (HDL) cholesterol is commonly described as good cholesterol. That’s because a high level indicates that your body is getting rid of cholesterol normally, putting you at low risk of heart disease. Low-density lipoprotein (LDL) cholesterol, on the other hand, causes fat to build up in the arteries, and this can lead to serious complications.If you have high bad cholesterol levels, you’re at risk of developing health problems like heart disease or stroke. 

Your body produces all the cholesterol it needs, but its HDL-LDL blood cholesterol balance can be affected by the types of food you eat.

In this article, you’ll learn ten foods that can increase your blood cholesterol and some healthier alternatives to consider.

9 Foods That May Raise Your Cholesterol

Most of the foods that raise LDL cholesterol levels in people have large amounts of saturated fat. This type of fat blocks the body’s ability to remove the cholesterol, thereby leaving large amounts in the blood [1].

Here are the most common foods known to increase LDL cholesterol:

1. Processed Meat

Processed meat products are often made from red meat, which contain saturated fats [2]. To make them last long, manufacturers subject them to extensive processing, like curing, salting, and smoking. Such processes also make them look and taste good.In addition, the meat used sometimes comes from fatty regions of the animal, meaning that they contain a lot of fat. All these markedly affect their fat content and make them bad for your cholesterol levels.Examples of such meats are:

• Sausages
• Ham
• Bacon
• Salami

2. Fatty Meat

Meat cuts with high amounts of saturated fat can also increase the level of LDL cholesterol in your body [3]. Some of these cuts have visible white lines of fat running through different parts. This is called marbling.Some examples of fatty meat products are:

• Beef
• Pork
• Chicken thighs with skin
• Lamb ribs
• Brisket

3. Full-Fat Dairy

Sometimes referred to as whole milk, full-fat dairy is processed with all its saturated fat left intact. This makes it a high-cholesterol food according to the British Heart Foundation. Common full-fat dairy products include:

• Cheese
• Yoghurt
• Butter
• Ice cream

They often contain essential nutrients like protein and calcium, but the amount of saturated fat in them can affect your cholesterol levels. In fact, one study found that even a moderate intake of butter resulted in increased LDL cholesterol [4].

4. Trans Fat Foods

Trans fatty acids (TFAs) are a type of unsaturated fat found in margarine and some manufactured cooking oils. They also occur naturally in meat and dairy foods from animals like cows and sheep. Other sources of trans fatty acids are baked goods like:

• Crackers
• Biscuits
• Pies 

Eating foods with a lot of TFAs can negatively affect the balance of HDL and LDL cholesterol in the blood [5]. These effects can put you at risk of heart problems.

5. Fried Foods

When food is fried, it loses most of its water content while taking up fat. If you use the same oil repeatedly for frying such foods, the level of trans fat you get may be even higher.Eating meals like this tends to increase the blood levels of LDL cholesterol [6]. Examples include:

• Fried chicken
• French fries
• Potato chips
• Hash browns

6. Pastries

Pastries taste great, but most contain some of the items already on this list. They are made using large amounts of butter and full-fat dairy. Some even have processed meats like sausage and may be deep-fried too.

This can result in high trans fat content that can increase your LDL cholesterol levels. Moreover, the added sugars found in many pastries may contribute to increased LDL cholesterol [7].

7. Fast Foods

Fast foods are typically made with high levels of sugar, trans fats, and salt. This gives them the unique taste that many people crave. However, eating such foods often and in large portions has been linked to increased blood cholesterol levels [8]. That’s because, like pastries, most of them are cooked in saturated oils and may include processed meats, which already have high fat content. These fast foods include:

• Burgers
• Pizza
• Hot dogs

8. Ultra-Processed Snacks

You’re likely to end up with high LDL cholesterol in your bloodstream if you often eat snacks like:

• Chips
• Crackers
• Cheese puffs
• Heavily processed popcorn.

According to the UK’s National Health Service (NHS), ultra-processed foods like this have high amounts of added sugars, saturated fats, and trans fats. These can all lead to higher cholesterol levels.

9. Tropical Oils

Many studies have linked tropical oils like palm kernel oil and coconut oil to an increase in LDL blood cholesterol [9].Even though they are plant-based oils, they have high saturated fat content associated with high LDL cholesterol. It gets worse if you use them repeatedly for long periods and at high temperatures.

Healthier Alternatives to Foods High In Cholesterol

The best way to maintain a healthy blood cholesterol balance with more HDL cholesterol and less LDL cholesterol is to eat healthier meals [10]. Go for meals that have a lot of protein, vitamins, and healthy fats to stay healthy.

Examples of foods that can help to lower your blood cholesterol include:

• Fish
• Beans
• Leafy vegetables
• Fruits
• Whole grains
• Nuts
• Soluble fibres, e.g., oats

How to Manage Your Cholesterol Through Diet

One of the best ways to maintain healthy cholesterol levels is to stick with a healthy diet. This doesn’t mean that you should stop eating all kinds of fat. Remember, your body needs it to function properly.Instead, choose foods with the healthy kind called unsaturated fat. You’ll find it in the alternatives already recommended here. Also, choose fibre-rich and heart-healthy foods for long-term health benefits.

Finally, reduce how often you eat the high-cholesterol foods described in this article. Don’t forget to check food labels when you go shopping to confirm if they contain saturated and trans fats.

Conclusion

Your body needs cholesterol to function normally. However, your diet can influence how much of the good type you have in your blood. Eat the foods discussed so far in moderation, and choose healthier options to keep your body in check.

Also, note that having close family members with high cholesterol levels suggests that you might be at higher risk for it. Schedule regular cholesterol tests and work with medical professionals to monitor it for you.

Frequently Asked Questions (FAQs)

1. Why is Cholesterol Bad for the Body?

Cholesterol by itself isn’t bad for your health. It all depends on how much of the good or bad type you have in your blood. High HDL cholesterol is linked to better heart health, while high LDL cholesterol increases your risk of heart disease.

2. Which Foods Can Increase One’s Cholesterol Levels?

Processed meat, pastries, butter, full-fat dairy products, and fast food are common foods linked to high LDL cholesterol levels. This is because they contain large amounts of saturated fats.

3. What Causes High Cholesterol?

You can have high LDL cholesterol if you frequently eat foods high in trans and saturated fatty acids. Genetics, smoking, drinking alcohol, and being overweight are other factors that contribute to this.

4. Can Changing My Diet Reduce My Cholesterol Level?

Yes, it can. Your diet plays a major role in your blood cholesterol levels. However, make sure you work with a medical professional as you make these changes.

References

1. Antoni R. Dietary Saturated Fat and Cholesterol: Cracking the Myths Around Eggs and Cardiovascular Disease. Journal of Nutritional Science [Internet]. 2023 Jan 1;12:e97. Available from: https://doi.org/10.1017/jns.2023.82
2. Hu FB, Stampfer MJ, Manson JE, Ascherio A, Colditz GA, Speizer FE, et al. Dietary Saturated Fats and Their Food Sources in Relation to the Risk of Coronary Heart Disease in Women. American Journal of Clinical Nutrition [Internet]. 1999 Dec 1;70(6):1001–8. Available from: https://doi.org/10.1093/ajcn/70.6.1001
3. Prates J a. M. The Role of Meat Lipids in Nutrition and Health: Balancing benefits and risks. Nutrients [Internet]. 2025 Jan 19;17(2):350. Available from: https://doi.org/10.3390/nu17020350
4. Rosqvist F, Niinistö S. Fats and oils – A Scoping Review for Nordic Nutrition Recommendations 2023. Food & Nutrition Research [Internet]. 2024 Feb 9;68. Available from: https://doi.org/10.29219/fnr.v68.10487
5. Pipoyan D, Stepanyan S, Stepanyan S, Beglaryan M, Costantini L, Molinari R, et al. The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns. Foods [Internet]. 2021 Oct 14;10(10):2452. Available from: https://doi.org/10.3390/foods10102452
6. Sudikno S, Pradono J, Tuminah S. The Effect of Central Obesity, Smoking, and Fried Food Consumption on Dyslipidemia in Adults: A Prospective Cohort Study [Internet]. www.atlantis-press.com. Atlantis Press; 2023 [cited 2026 Sept 17]. p. 655–67. Available from: https://www.atlantis-press.com/proceedings/ichr-22/125984731
7. Morenga L a T, Howatson AJ, Jones RM, Mann J. Dietary Sugars and Cardiometabolic Risk: Systematic Review and Meta-Analyses of Randomized Controlled Trials of the Effects on Blood Pressure and Lipids. American Journal of Clinical Nutrition [Internet]. 2014 May 7;100(1):65–79. Available from: https://doi.org/10.3945/ajcn.113.081521
8. Alsoliman MA, Alotaibi KF, Alkhulaifi AS. Correlation Between Fast Food Consumption and Lipid Profiles. International Journal of Community Medicine and Public Health [Internet]. 2025 Dec 15; Available from: https://doi.org/10.18203/2394-6040.ijcmph20254097
9. Dofuor AK, Anovunga SA, Vudoh C, Adamu A, Fianko-Yirenkyi F, Frimpong BA, et al. Pharmacological Significance of Tropical Oils: A Comprehensive Overview for Future Directions in Health, Food Security and Economy. Natural Product Communications [Internet]. 2025 Dec 1;20(12). Available from: https://doi.org/10.1177/1934578x251401394
10. Faraji H, Jamshidi S, Ferrie S, Azar PS. The Relationship between Healthy Eating Index and Lipid Profile in Healthy Individuals: A Systematic Review. International Journal of Preventive Medicine [Internet]. 2024 Jan 1;15:6. Available from: https://doi.org/10.4103/ijpvm.ijpvm_404_22 

Disclaimer:
The information provided on this website is for general educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Published September 29, 2026