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What foods raise cholesterol?

Today's Ingredients

Happy Thanksgiving, folks! If you live with a chronic condition such as diabetes or heart disease, this time of year can be tricky. It can feel like everywhere you look, there's another food item you're not supposed to have.

This may be particularly true if you live with high cholesterol, since many of the traditional Thanksgiving dishes — gravy, casseroles, pumpkin pie — are made with ingredients high in saturated fat. Below, Jessica Sandoz, a registered dietitian at Healthline, explains how our diets can affect our cholesterol levels to help keep your heart healthy throughout the holiday season.

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Hope this helps!
Ginger Wojcik
Newsletter Editor, Healthline

Written by Ginger Wojcik
November 28, 2024 • 3 min read

Let's Ask the Dietitian

Q:	What foods raise cholesterol?

To best answer this question, let's briefly touch on the different types of cholesterol.

We want to keep LDL cholesterol (commonly known as the "bad" cholesterol) low to keep our hearts healthy and prevent plaque buildup in our arteries. We want to keep HDL cholesterol ("good" cholesterol) higher to help transport cholesterol out of our blood to further help prevent plaque buildup.

When managing cholesterol, the goal is to improve the ratio of good to bad cholesterol. The lower the LDL, the better your ratio. Try to avoid trans fats and replace saturated fats in your diet with unsaturated fats. (Saturated fats and trans fats increase bad cholesterol.) You should aim to keep saturated fats to less than 10% of your total calories and trans fat as close to 0 grams as possible.

Saturated fats typically come from animal sources, such as butter and high fat meats, and tropical oils, including coconut oil. Trans fats (aka partially hydrogenated oils) are often found in ultra-processed foods.

Unsaturated fats typically come from plant sources and include foods like avocado, nuts, seeds, nut butters, fatty fish, and oils like olive oil, avocado oil, and sunflower seed oil.

So as you plan what to cook this Thanksgiving, you may want to consider swapping out the traditional ham for a salmon fillet or swapping in plant-based foods wherever possible. For example, try adding olive oil to your mashed potatoes instead of butter and loading your plate with veggie-forward options!

Jessica Sandoz, Registered Dietitian

Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)

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Stay fresh

SILIVO Fruit Storage Containers

Eating lots of fresh fruits and vegetables is essential to keeping your heart healthy and your cholesterol in check. And as you've probably noticed, produce doesn't like to stay fresh for that long. These containers can prolong the life of your produce by keeping food separate from any moisture that may build up in the container. And since they're stackable, using them can increase your fridge's storage space.

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the takeout

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Have a wonderful Thanksgiving, everyone! Don't forget to leave room for pie.

Until next time,

Take care of yourself, and we'll see
you again soon!

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