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LDL Foods to Avoid

Cholesterol is a waxy substance that is necessary for cellular health and essential hormones. However, high cholesterol levels (hypercholesterolemia), especially LDL, are associated with an increased risk for heart disease and stroke.

  1. Types

    • LDL, or low-density lipoprotein, is the main cholesterol carrier in the blood and is called "bad" cholesterol because it tends to build plaque on blood vessels. HDL, or high-density lipoprotein, is "good" because it carries cholesterol away from plaques on arterial walls, back to the liver.

    Normal Values

    • The American Heart Association estimates that healthy individuals should have total blood cholesterol below 200 mg/dL (milligrams per deciliter of blood). Optimal LDL should be lower than 130mg/dL, while desirable HDL levels should exceed 40 mg/dL for men and 50 mg/dL for women.

    Dairy Products

    • Since dairy products are typically high in LDL cholesterol, low-fat or fat-free versions are preferable. Products that should be limited include whole milk, cream, ice cream, butter, cheese and egg yolks.

    Meat Products

    • Meat products to avoid include untrimmed fatty meat, such organ meats including liver, brain and kidney; processed meats, such as sausage, bologna, salami and hot dogs; and commercially raised duck and goose.

    Saturated Oils and Trans-Fats

    • Saturated oils and trans-fats increase LDL, but trans-fats are worse, because they also decrease "good" (HDL) cholesterol. Limit saturated oils like coconut oil, palm oil or palm kernel oil, and avoid commercial baked goods, fried foods and solid fats.

    Recommendations

    • Foods that can help lower cholesterol levels include olive oil, nuts, seeds, oatmeal, oat bran, foods containing sterols and stanols, and fish.

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