10 Foods To Avoid If You Have High Cholesterol

There are multiple foods you want to avoid when you have high cholesterol. In general, to improve LDL levels you want to stick to a lower-glycemic whole foods diet and avoid the processed crap. And also, move your body and sleep more.

There are many foods you want to avoid when you have high high cholesterol. To improve LDL lstick to a lower-glycemic whole foods diet

Before I get to the foods to avoid if you have high cholesterol, I want to make a distinction between what cholesterol actually is and the thing that “they” call bad.


Essential Cholesterol vs. the Bad One

Cholesterol is an essential lipid (aka fat). It is an integral part of your cells’ composition. As such, it regulates the fluidity of your cell membranes and in turn, how well they can develop, their permeability, and function in general. (source)

So, that’s not the high cholesterol that you’re worried about and want to “tackle” by eating a healthier diet, getting enough sleep and moving your body regularly. The bad one is called low-density lipoprotein (LDL), specifically when it’s oxidized. LDL is a completely different molecule with entirely different functions in the body.

While cholesterol is part of your cells’ membranes, LDL is more like a form of transportation for it. LDL is actually made from protein, fat soluble vitamins (like vitamin E) and lipids (mostly polyunsaturated fats). This particle works as a vehicle for the essential cholesterol. (source) That’s because, cholesterol and fats in general, cannot travel in the blood on their own.

So, the problem isn’t the presence of LDL – it’s a particle that serves a proper function in the body. The problem is when there’s too much oxidized LDL in the body. Now this can lead to the build-up of plaque in your arteries (atherosclerosis). Thus, your blood vessels become more narrow, leading to slower blood flow, which in turn can lead to various cardiovascular diseases. (source)

Now, I think the word oxidized should be highlighted here. Because it means that it is not the essential fats that you eat that cause health problems, but accelerated oxidation aka production of free radicals. These free radicals can come from the body (like from metabolism) or from our environment (with the food we eat, pollution or smoking).

Now, to have high LDL levels you don’t have to be fat or sick or super sedentary. It’s enough to eat the wrong foods most of the time while limiting your calories. So let’s take a look at foods that you need to avoid in order to improve your cholesterol levels and prevent damage to your blood vessels.


There are many foods you want to avoid when you have high high cholesterol. To improve LDL lstick to a lower-glycemic whole foods diet


10 Foods To Take A Break From If You’ve Got High Cholesterol

In general, try to avoid

  • ultra-processed “foods”
  • high-carb low-fiber foods
  • foods rich in trans fats
  • fried anything

Instead, aim to eat a whole-food vitamin-rich antioxidant-rich diet and to stay active throughout the day.

Here are some examples of foods to avoid when you have high LDL levels:

  1. Packaged Sweets like cookies, doughnuts and cakes. These tick all of the boxes above. They’re ultra-processed, rich in trans fats, high in carbs and low in fiber. And sometimes they might be fried. That’s the perfect recipe if you want to oxidize that LDL really good!
  2. Chips, pretzels and microwave popcorn. Even the things that might be labeled as “healthy”. So, dare I say, those chickpea or lentil chips can make your LDL bubble up as well? I dare. And did I just ruin your plans for movie night?
  3. Fried Foods. When you fry food, any kind of food you create a cocktail of free radicals, trans fats and other toxins that your body won’t like.
  4. Margarine.
  5. Processed meats like sausage, hot dogs, bacon, deli.
  6. Some Dairy Products, especially hard cheeses.
  7. Seed and Nut Oils. Because they’re unstable, seed oils can cause inflammation and oxidative stress when heated. They’re also pretty high in omega-6 fatty acids contributing to inflammation. So avoid cooking with oils like sunflower, corn, canola, peanut, soy or grapeseed – they’re usually processed and not good for your cholesterol.
  8. Frozen Packaged Foods. Think pizza, lasagna, pie, ice cream. Talk about high-carb, low-fiber and trans-fats.
  9. Soda. Not exactly food, but if you’re still drinking it – stop it!
  10. White bread and pasta, especially conventional, store-bought varieties with additives and certain oils in them.

Easy recipes to lower cholesterol! This is a collection of high-fiber low-glycemic healthy meals that you can enjoy for breakfast, lunch and dinner in order to reach healthy cholesterol levels! Including easy salads, soups, recipes with oats and healthy desserts!


Healthy Recipes To Improve Cholesterol

Now, if you’re looking for healthy meal ideas to lower the bad cholesterol, you can check out the collection I created a while ago right here.

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