We’ve all heard of the cholesterol, and most of us probably have a pretty negative connotation associated with it. After all, we generally only hear about it when it reaches levels that are problematic. The reality is, most of us don’t actually understand anything about cholesterol. Cholesterol is a vital lipid, or fat, that is necessary for the body’s normal functioning. There are many misconceptions surrounding cholesterol, particularly the distinction between “good” and “bad” cholesterol, as well as foods that we should or shouldn’t eat. Let’s clear the air on cholesterol so that you can make informed decisions about your health.
What is Cholesterol?

Cholesterol as a lipid that is both produced by the body in the liver and also obtained through certain foods. Despite its bad reputation, cholesterol is actually critically important for the proper functioning of our bodies. It is involved in the forming of cell membranes, production of hormones (like estrogen and testosterone), and aids in the digestion of fat-soluble vitamins (A, D, E, and K).There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein).
The Difference Between LDL and HDL

LDL stands for low-density lipoprotein and is often referred to as the “bad” cholesterol that can lead to plaque buildup in arteries and increase the risk of heart disease. HDL stands for high-density lipoprotein and is often referred to as the “good” cholesterol that helps remove excess cholesterol from the bloodstream, lowering the risk of heart disease. The reality is, we need both of these types of cholesterol, we just need more of one than the other.
Why We Need Cholesterol

As mentioned already, there are many essential functions of cholesterol that, without this lipid, our bodies wouldn’t function properly. These are processes such as maintaining cell integrity and supporting brain health. It also plays an important role in the production of many of the hormones that affect so much of our health. Cholesterol also is important for the synthesizing of vitamin D and aiding in the production of bile acids for digestion.
When Cholesterol Becomes Too Much

Though cholesterol is important for our health, too much of it can cause problems. This is goes for both HDL and LDL, though the latter is more problematic in excess than the former. There are many factors that contribute to high cholesterol levels, such as genetics, diet high in saturated fats, lack of physical activity, and smoking. Though not all of this is within our control, the good news is that most of it is. There are many health risks associated with high cholesterol, including atherosclerosis, heart attack, and stroke. This means that keeping our cholesterol within the healthy ranges is incredibly important for our longevity and our ability to feel our best selves.
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What to Do If You Have High Cholesterol

The strategies for managing high cholesterol are not as complicated as you think, though they will take some dedication and determination. Through dietary changes, including consuming more fiber-rich foods, reducing saturated and trans fats, and incorporating heart-healthy fats (omega-3 fatty acids), you can bring your cholesterol levels back into the health range and keep them there. Regular physical activity is also a key player in improving cholesterol levels and overall cardiovascular health. This includes cardio, strength, and flexibility/mobility training.
If your situation is dire, a doctor may prescribe you medications like statins to begin lowering cholesterol levels when lifestyle modifications are not sufficient. They will, however, still want you to make lifestyle changes along with this so that eventually, you will no longer need the medication. Regular cholesterol screenings and consultations with healthcare providers are of the utmost importance for individuals with high cholesterol, to ensure that further action will not be required.
The Worst Foods For Your Cholesterol, According to Experts

Before we dive into the list of foods, it is important to state that there is not actually a such thing as ‘good’ and ‘bad’ foods. There are just foods that you can and should eat often and those that you should be more mindful of. These foods fall into that second category. If you are someone who really has a dangerous levels of cholesterol, then you may want to consider avoiding these foods until your doctor says that your cholesterol levels are within a safer range.
Trans Fats

Trans fats are one of those things that really and truly are completely unnecessary in your diet. They don’t do anything good for you and, if consumed in too high quantities, too often, will only cause you problems. Most countries are implementing increasingly stringent policies on trans fats, with many countries out-right banning them. It is important that when you are buying packaged foods that you read labels carefully to avoid buying products that contain trans fats.
Soda

Soda can be a fun and refreshing drink, especially on a hot summer day. The problem with it is that it is incredibly high in sugar, and may actually have a higher impact on your cholesterol levels than consuming fats and cholesterol even does. While there are diet versions of many popular sodas, these come with their own ingredients that also may or may not be the best for our health. Your best bet? Keep sodas to only every once and a while. If you’re really craving a fizzy drink, consider soda water or buying a soda stream and making your own fun, low-sugar drinks at home.
Refined Carbs

These are things like white breads, pastas, and rice, Fiber is really important for cholesterol management. These grains have been stripped of their natural fibers, leaving behind mostly sugars and starches. This can particularly cause a rise in LDL cholesterol.
‘Simple sugars like white bread can actually prompt our livers to produce more LDL cholesterol and may also lower the amounts of HDL cholesterol in our blood,” explains Gabrielle Gambino, MS, RD, CDN, CNSC, Senior Clinical Dietitian, Advanced Heart Failure Service, NewYork-Presbyterian/Weill Cornell Medical Center.
Meat

No, you don’t have to be vegetarian to have healthy cholesterol. You may likely need to cut back on the amount of meat that you are eating, however. This is particularly the case of meats higher in saturated fat, such as red meats, pork, darker poultry, and processed meats such as cold cuts, hot dogs, and bacon.
Fried Foods

There’s no denying that while fried foods are tasty, they are not good for our health. They are particularly not good for our cholesterol levels. This includes fried potato chips, french fries, sweet potato fries, fried chicken, many falafels, tampoori – anything deep fried. These foods fall into the category of every-once-in-a-while, but definitely not daily, or possibly even weekly.
Certain Breakfast Cereals

Cereal can have a place in a healthy balanced breakfast. Most commercial breakfast cereals, however, are completely overloaded with sugar and refined grains. Even ones that seem healthy are often not as good as the claims on the front of the boxes might make them out to be. Again, read your labels and watch the amount of sugar that is in each serving.
Coconut Oil

Coconut oil had its fifteen minutes of fame a few years ago, with many ‘health experts’ claiming that it had many different benefits for your body. Not only do most of those claims not have much science to back them up, but also, coconut oil is still oil, aka fat. What’s more, its primarily made up of saturated fat. I am not saying that it has no place in your diet, however, moderation is key here.
Fast Food

This falls into many of the already mentioned categories (meat, fried foods, etc), and really goes without saying. Fast food is fun and delicious. It is also usually highly processed and laden with fat, sugar, and salt. If you want to occasionally endulge in a happy meal, whopper, or a fast food sub, be my guest. Just don’t make this occasional treat a regular habit.
Premade Salad Dressings

In an attempt to eat healthier, you chose to eat a salad – great job! Be weary, however, of one of the most common salad pitfalls: The dressing. Many premade and bottled dressings contain a lot of sugar, salt, and many other ingredients that really take away from the health of your salad. Read labels and ingredient lists carefully, or better yet, make your own. A simple oil and vinegar combo goes a really long way.
Processed Snack Foods

You know: Potato chips, pretzels, crackers, candies, and the list goes on. They are often crunchy, salty, or sweet, and oh-so addictive. They are also normally not very good for your cholesterol. If you are someone who already has high cholesterol or is on the verge, you should be looking for healthier snack options.
Processed Cheese Products

Cheese can have many benefits to our health. Good quality cheese can be a source of protein and is often fermented. It is also normally quite high in fat. Processed cheese products are even worse, because they are also high in sodium and many other ingredients that would make any dietitian shake their head. So instead of spending part of your weekly grocery bill on low quality processed cheese products, consider instead making cheese a less frequent purchase and when you do buy it, spend your saved money on a good one.
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Ice Cream

An ice cream cone on a hot summer day is one of life’s simplest joys, there is no doubt about that. When the temperature starts creeping up and the sun starts shining, it can be tempting to start making ice cream and icecream bars and other products a more frequent occurrence. The amount of sugar and fat in this sweet treat, and its effects on your cholesterol, cannot be forgotten. When summer rolls around this year, be mindful of how often you and your family indulge.
Pastries

How do pastries get their light, flaky texture? Butter or oil, that’s how. On top of that, whether store or bakery bought, they also often contain their fair share of sugar, too. Pastries are a dessert and should be treated the same way we treat cake, ice cream, and pie. They are not to be eaten every day, and they certainly don’t make a very good breakfast food.
Donuts

This is another dessert that has somehow made it’s way from the dessert category into the breakfast category. Not only will the sugar and fat in donuts negatively impact your cholesterol levels, but starting your day with one will set you up with a day full of sugar crashes, cravings, and less-than-healthy food choices. Keep donuts in the dessert categroy where they belong and the frequency to match that.
Liver

Liver is a food that can be really good for some people and more complicated for others. For those who don’t have cholesterol problems but perhaps struggle with low iron, liver can be a great choice. For those who are trying to lower their cholesterol, however, this isn’t the best option. The liver is where cholesterol is both made and stored, so you can imagine that for people with high cholesterol, consuming this organ meat is best avoided.
Muffins

Don’t be fooled: Most muffins are just cupcakes in disguise. Usually made with refined flour, oils, and loaded with sugar, muffins are nothing but cupcakes with no icing on them. This is especially true for the muffins you can buy either at the grocery store or at cafes and bakeries. If you really love muffins, make them at home and modify the recipe to use whole wheat flour and less sugar and fat.
Margarine

Margarine was once touted as ‘the healthy alternative to butter’. We now know, however, that this really isn’t the case.
“Since margarine was made from unsaturated vegetable oils, most people assumed it would be better for long-term health than butter, which was known to contain a lot of cholesterol and saturated fat. That assumption turned out to be wrong,” reads a Harvard School of Public Health study on fats and cholesterol. “Research showed that some forms of margarine – specifically the hard stick margarines – were worse for the heart than butter. This was because they contained large amounts of trans fats from partially hydrogenated oils.”
Microwave Popcorn

Popcorn can actually be a very healthy snack food, if you make it right. Unfortunately, most microwave popcorn largely misses the mark. It is usually laden with butter, oil, and salt, making it less than ideal for your cholesterol levels. Instead, consider air-popping your own at home. It’s less expensive and you can control how much fat and salt are included.
Shellfish

Shellfish, like shrimp, aren’t all bad. In fact, for most people, they are fine to eat on a somewhat frequent basis. For those who need to reduce their cholesterol levels and intake, however, shellfish will not be a good choice. Not only are they already higher in cholesterol than most fish, but often we go dipping them in sauces or melted butter, making them an even bigger cholesterol bomb.
Full-Fat Yogurt

Yogurt is great for your health. If you are struggling with your cholesterol, however, you will have to be more careful with which ones you are buying. Look for plain, low- or no-fat varieties rather than full fat and flavored ones. If you don’t like the taste of plain yogurt, you can add flavor to it at home with fruits and perhaps even a touch of honey.
Flour Tortillas

Commercial baked products including flour tortillas are often made with palm or palm kernel oil. This oil is known to contribute to high cholesterol. When purchasing any commercially baked product, including flour tortillas, read the ingredients list carefully. If you see these oils on the list, leave the product on the shelf.
Granola Bars

These are often marketed as a healthy snack, however, they are often not as good as they seem. Many contain oils, refined grains, and far too much sugar than they should. Not only that, but they are never as satiating as you want them to be. Again, read your labels carefully and don’t trust the claims made on the front of the packaging.
The Bottom Line

Cholesterol is not the big bad substance that it is often portrayed to be, but we do know that having too much of it can cause you serious health problems. Diet is a highly personal thing and what works for one person may not work for someone else, but we if you have high cholesterol, there are foods that we know will make your problem either better or worse. Talk to your doctor about what might be best for you, and considering seeing a dietitian who can help you to tailor your diet to your specific needs.
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