What really raises your cholesterol? A dietitian explains what to eat and avoid

It’s easy to assume that foods high in dietary cholesterol, such as red meat, eggs and shellfish, are the main cause of high cholesterol levels in the body. But surprisingly, they’re not entirely responsible for unfavorable lipid panel results and related health events.

A bigger culprit, according to recent studies, is saturated fat.

“Dietary cholesterol is no longer associated with increased LDL, or ‘bad’ cholesterol. It is saturated fat specifically that increases it,” says Sophia Friedeborn, MS, RDN, LDN, clinical dietitian and Diabetes Prevention Program lifestyle coach at Saint Francis Hospital. “Too much saturated fat over time raises LDL, causing a buildup of plaque in our arteries. The artery passageway becomes thinner. Blood pressure rises as the heart works harder to pump blood through the narrowing arteries, increasing risk for heart attack and stroke.”

To help keep cholesterol levels healthy and arteries clear, it’s important to choose foods that are both low in saturated fat and high in soluble fiber. This type of fiber dissolves in water to form a gel-like substance that binds to cholesterol in the digestive tract, helping to excrete it and prevent artery buildup and heart disease.

Low fat, high fiber options include:

Foods with high saturated fat that Friedeborn recommends avoiding are:

It’s important to note that you don’t have to completely give up your favorite foods to keep cholesterol levels in check. Moderation is key, with issues typically arising from daily consumption of high-fat foods. Plus, there are easy ways to boost the nutritional value or swap in healthy alternatives.

“If you’re making ground beef, add some lentils and mash it together. If it’s cut with something that’s high in soluble fiber, that really helps to reduce that cholesterol,” says Friedeborn. “Or, anytime somebody switches from butter to a seed oil, a plant-based margarine or plant-based butter, their cholesterol and overall cardiovascular health outcomes are tremendously improved.”

Healthy cholesterol levels are typically below 100 for LDL and above 60 for HDL, or the “good” cholesterol. Check in with your primary care provider yearly to see what your numbers are. If they’re abnormal, your provider can discuss what next steps might involve, whether that be medication, lifestyle changes or a combination.

During Cholesterol Education Awareness Month, Friedeborn emphasizes that improving your numbers doesn’t have to mean overhauling your diet overnight. Small changes can make a difference.

“Don’t stress yourself out over it. Do what you can. Even if that means just adding a tablespoon of chia seeds to something a day or having more fiber, that’s still an improvement from where you were,” says Friedeborn. “Stress isn’t going to make your health or cholesterol get better. And if you need help, health professionals and dietitians are here to support you.”

Visit Nutrition Counseling for more information and to make an appointment.