What foods can raise cholesterol?
If you have high cholesterol, making a few changes to what you eat can help.
No single food causes high cholesterol. However, regularly eating foods that are high in saturated fat can raise the level of cholesterol in your blood. Replacing some saturated fat with unsaturated fat can help lower it as part of a healthy, balanced diet. nhs.uk, bhf.org.uk
Here are six sources of saturated fat to look out for, along with some simple swaps.
What about eggs and shellfish?
Eggs, shellfish and liver contain cholesterol, but the cholesterol in food usually has less effect on blood cholesterol than saturated fat.
For most people, the priority is to eat less saturated fat rather than avoid eggs or shellfish. If you have familial hypercholesterolaemia or have been given specific dietary advice, speak to your doctor or dietitian about what is right for you. bhf.org.uk, heartuk.org.uk
Six foods to eat less often
1. Fatty and processed meats
Sausages, bacon, meat pies and fatty cuts of meat can be high in saturated fat.
Try choosing leaner cuts, removing visible fat or replacing some meat with fish, beans, lentils or tofu. Adding beans or lentils to familiar dishes is an easy way to make meat go further.
2. Full-fat cheese
Cheese can be high in saturated fat, but you do not have to give it up completely.
Try a smaller portion, choose a reduced-fat option or use a stronger-tasting cheese so that you need less. Nuts and seeds can also add flavour and texture to salads and other dishes.
3. Full-fat milk and cream
Whole milk, cream and some full-fat dairy products contain saturated fat.
You could choose semi-skimmed or skimmed milk, lower-fat yoghurt, or an unsweetened plant-based alternative. Check the label, as the nutritional content of plant-based drinks can vary.
4. Butter and ghee
Butter and ghee are high in saturated fat.
For cooking, try a small amount of olive, rapeseed, sunflower or vegetable oil. On bread or toast, choose a vegetable oil-based spread, such as ProActiv® Buttery.
5. Coconut oil, milk and cream
Coconut oil, coconut milk and coconut cream can be high in saturated fat, even though they come from plants.
Try using olive or rapeseed oil instead of coconut oil. In curries and sauces, you could use less coconut milk, choose a reduced-fat version or replace some with lower-fat natural yoghurt where the recipe allows.
6. Cakes, biscuits and pastries
Cakes, biscuits and pastries often contain butter, palm oil or coconut oil, which can make them high in saturated fat.
You can still enjoy them occasionally. Try having a smaller portion, eating them less often or choosing a lower-saturated-fat option. When baking, you may be able to replace some butter with an unsaturated vegetable oil or vegetable oil-based spread.
Check the label
Similar products can contain very different amounts of saturated fat. Look for “saturates” on the nutrition label and compare products per 100g.
As a simple guide:
- High: more than 5g of saturated fat per 100g
- Low: 1.5g or less of saturated fat per 100g
Choosing more products with green or amber traffic-light labels for saturated fat can help. nhs.uk
Start with one simple swap
Lowering your cholesterol does not mean changing everything you eat at once. Start with a swap that feels manageable, such as using an unsaturated oil instead of butter or adding beans and lentils to a favourite meal.
Small changes, made regularly, can make a meaningful difference.
For more ideas, explore our guide to a heart-healthy diet or download our Cholesterol Lowering Starter Kit.
*Replacing saturated fats with unsaturated fats in the diet has been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease.
