Foods that increase cholesterol levels
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Foods High in Saturated and Trans Fats and Their Impact on Cholesterol
Research consistently shows that foods high in saturated fats—such as fatty cuts of meat, butter, full-fat dairy products, and certain processed foods—can increase LDL (bad) cholesterol levels in the blood. Diets rich in saturated fats lead to a significant rise in both total and LDL cholesterol, even when calorie intake remains the same 12. Trans fats, often found in processed and fried foods, also raise LDL cholesterol and are considered particularly harmful .
Dietary Cholesterol: Eggs, Shrimp, and Processed Meats
While dietary cholesterol was once thought to be a major contributor to high blood cholesterol, recent evidence suggests its effect is more modest compared to saturated and trans fats. Most foods high in cholesterol, such as red meats and processed meats, also contain high levels of saturated fats, which are the primary drivers of increased cholesterol 46. However, eggs and shrimp are exceptions—they are high in cholesterol but relatively low in saturated fat. Moderate consumption of eggs does not significantly raise cholesterol for most people and can be part of a healthy diet .
High-Fat and High-Cholesterol Diets: Animal Studies
Animal studies show that diets high in both fat and cholesterol can significantly increase cholesterol levels in the blood, particularly when both are consumed together. For example, rats fed a high-fat, high-cholesterol diet had much higher levels of free cholesterol and certain types of HDL cholesterol compared to those fed high-cholesterol alone . Similarly, in mice, high-fat foods like quail yolk led to increased cholesterol levels .
Unfiltered Coffee and Sugar
Unfiltered coffee (such as French press or boiled coffee) has been shown to cause a moderate to large increase in LDL cholesterol levels . Additionally, high sugar intake can cause a small increase in cholesterol, though its effect is less pronounced than that of saturated and trans fats .
Foods That Lower Cholesterol
While some foods increase cholesterol, others can help lower it. Foods high in unsaturated fats (like canola oil), plant sterols/stanols, and soluble fiber (such as oats and barley) can reduce LDL cholesterol . Plant-based foods, including certain fruits and nuts, also have cholesterol-lowering effects 15.
Conclusion
The main foods that increase cholesterol levels are those high in saturated and trans fats, such as fatty meats, full-fat dairy, butter, and processed foods. While dietary cholesterol from foods like eggs and shrimp has a smaller effect, it is the saturated fat content in most cholesterol-rich foods that poses the greatest risk. Unfiltered coffee and high sugar intake can also contribute to higher cholesterol. For better cholesterol management, it is important to limit saturated and trans fats and include more foods rich in unsaturated fats and fiber.
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