There are obvious cholesterol-raising culprits like butter, fried foods and ice cream.Some foods, like unfiltered coffee and ghee, have similar effects but are a little less obvious.Limiting these foods, along with other healthy habits can help you manage your cholesterol levels.
When it comes to high cholesterol, most people are aware of the obvious culprits—deep-fried foods, processed meats, fatty cuts of red meat, ice cream and butter. But there are some sneaky foods that are often labeled healthy, but they can still push your lipid levels in the wrong direction. Though they may appear innocent, these foods often contain compounds and nutrients that contribute to high cholesterol.
To clear up any confusion, we spoke with dietitians to reveal the top five foods that can secretly raise your numbers. We’re also sharing practical strategies you can use every day to lower your cholesterol and support your overall heart health.
1. Unfiltered Coffee
From early mornings to midday pick-me-ups, coffee is a daily staple for many. However, unfiltered coffee is one of those undercover drinks that can quietly raise your cholesterol. Unlike paper-filtered coffee, non-filtered versions such as espresso, French press, Scandinavian or Turkish coffee contain compounds called cafestol and kahweol, and both have LDL (“bad”) cholesterol-raising effects.
“Cafestol inhibits the synthesis of bile acids and may also block a liver receptor, which increases production and reduces elimination of cholesterol,” says Michelle Routhenstein, M.S., RD, CDCES CDN, a preventive cardiology dietitian. Using a filter, on the other hand, helps to trap these compounds, protecting your heart while still providing a delicious brew.
2. Ghee
Often thought of as butter’s healthier relative, ghee may contribute to higher cholesterol levels. This is because ghee is a type of clarified butter, meaning the water and milk solids are removed, leaving a concentrated product that is high in saturated fat. Nisha Melvani, M.S., RDN, a longevity registered dietitian, explains that because clarified butter is mostly saturated fat, it may raise LDL cholesterol more than oils rich in unsaturated fat. Some research even suggests that it can increase ApoB levels, a marker of the number of LDL particles in the blood that is linked to heart disease risk. While small amounts in moderation can fit into a healthy diet, relying on ghee as your main cooking fat may cause your cholesterol to creep up in unexpected ways.
3. Tropical Oils
Tropical plant oils, like palm and coconut oil, are often marketed as alternatives to butter. While research suggests they may affect LDL cholesterol levels less significantly than animal fats, they may still contribute to higher cholesterol when consumed in place of nontropical plant oils like olive oil or safflower oil., Routhenstein states that coconut and palm oil are high in saturated fat, which can reduce LDL receptor activity in the liver and increase cholesterol in the bloodstream. Routhenstein adds that many granola and energy bars are hidden sources of these oils, which can affect your lipid levels. That’s why it’s best to check the Nutrition Facts panel for the saturated fat content on your go-to snack or protein bar.
4. Refined Carbohydrates
Many people think of refined carbohydrates, like pastries, white bread, crackers and sugary cereal, only in terms of diabetes or blood sugar spikes, but they can also affect your cholesterol levels. Melvani explains that, due to refined carbohydrates’ ability to cause a rapid rise in blood sugar, the liver responds by making more VLDL, which are particles that carry fat through the blood. Over time, these VLDL particles turn into LDL cholesterol, often the smaller, denser type that is considered more harmful to the heart.
“Many refined-grain foods (pastries/crackers) also carry butter, trans fats, palm and coconut oils, adding saturated fat that directly raises LDL,” Melvani emphasizes. Melvani also explains that refined grains are stripped of the soluble fiber that helps lower LDL, and that these foods often displace LDL-lowering foods (think oats and barley) that safeguard the heart.,
5. High-Sodium Foods
“While you may not think sodium directly affects cholesterol levels, it can in the big picture of heart health,” says Routhenstein, highlighting that when people consume a high-sodium diet, it can impair the blood vessel lining. This makes it easier for cholesterol to enter the arterial wall, which, over time, can contribute to plaque buildup., Therefore, regularly consuming excessive sodium, found in frozen dinners, fast food, processed snacks and even hidden in canned soups, can have an effect on your arteries.
Does Cholesterol in Food Raise Your Cholesterol Levels?
For years, there was a common belief that eating cholesterol-rich foods like shrimp and eggs would directly raise cholesterol. However, research now says otherwise. “In most people, consuming foods high in cholesterol doesn’t significantly raise blood cholesterol levels. This is because the liver compensates by producing less cholesterol when more is taken in through the diet,” says Routhenstein. As a result, dietary cholesterol is usually not the main cause of high cholesterol. Instead, Routhenstein highlights that factors like intake of saturated fat, trans fats and refined carbohydrates, as well as genetics, play a much larger role., ,
Other Strategies to Help Lower Cholesterol
Beyond limiting foods that raise cholesterol, there are other strategies you can implement to keep your cholesterol levels in check. Melvani recommends:
Swap saturated for unsaturated fats: Use olive or avocado oil, nuts, seeds and avocado instead of butter, ghee, cheese, coconut or palm oils. Aim for less than 6% of calories from saturated fat.Add viscous (soluble) fiber daily: Soluble fiber is found in oats, barley, psyllium, beans, lentils, okra, eggplant and ground flax and chia seeds. This traps bile acids and lowers LDL.Include plant sterols and stanols (about 2 grams a day): These are found in fruits, vegetables, wheat germ, legumes, nuts and seeds. Consuming them regularly is linked to a modest reduction in LDL cholesterol.Try the Portfolio Diet: This diet combines plant protein (soy/legumes), nuts and foods rich in viscous fiber and plant sterols to support lower LDL cholesterol levels.Prioritize whole plants and reduce refined carbohydrates: This helps lower triglycerides and small dense LDL. Instead of consuming high amounts of refined carbohydrates, build your meals around legumes, whole grains, vegetables and fruit.
Heart Healthy Meal Plan to Try
7-Day No-Sugar Meal Plan to Lower Cholesterol, Created by a Dietitian
Our Expert Take
Foods that raise cholesterol aren’t always as straightforward as they seem. Unfiltered coffee, ghee, tropical oils, refined carbohydrates and even high-sodium foods are sneaky culprits that can quietly work against your cholesterol-lowering goals.
While you don’t have to avoid these foods completely, research and experts agree that it’s vital to be mindful of your intake and consume them in moderation. Instead, focus on filling your plate with foods rich in unsaturated fat, fiber, plant sterols and stanols, which have been proven to help lower cholesterol levels. And keep in mind that dietary cholesterol is no longer considered a major factor in high cholesterol—unless you have a genetic predisposition, of course.