5 alimentos que debe evitar con el colesterol alto (y qué comer en su lugar)

Nearly 94 million US adults have Colesterol alto, according to the Centers for Disease Control and Prevention (CDC), putting them at increased risk for Enfermedad del corazón and Carrera.

High cholesterol is typically caused by a combination of both lifestyle factors and genetics. And while there is no actual diet for high cholesterol, if you're living with the condition, it is important to keep in mind the foods to avoid and consider heart-healthy alternatives to keep your levels in check.

Here’s a breakdown of what a heart-healthy diet looks like and how to make small, sustainable lifestyle changes to better care for your heart.

Why diet matters for high cholesterol

Your body naturally produces all the cholesterol it needs, so the foods you consume can significantly increase your blood cholesterol, particularly low-density lipoprotein (LDL) or "bad" cholesterol.

When too much LDL cholesterol circulates in your bloodstream, it can build up on arterial walls, forming plaque that narrows arteries and restricts blood flow. This condition, known as atherosclerosis, increases your risk of heart disease, heart attacks and even a stroke.

Eating foods that are supportive of your heart health can help prevent the risks that come with high cholesterol.

What is LDL cholesterol?

Cholesterol and triglycerides travel through your bloodstream attached to proteins, called lipoproteins. There are three main types we look at for heart health:

• LDL (low-density lipoprotein): Often called "bad" cholesterol, higher levels of LDL can build up in your arteries.
• HDL (high-density lipoprotein): Known as "good" cholesterol, HDL helps remove cholesterol from the bloodstream.
• Triglycerides: Type of fat found in your bloodstream that is stored in fat tissue for energy and other functions. High levels may increase your risk for heart events.

When doctors diagnose high cholesterol, they're typically concerned about elevated LDL levels. Your diet plays a significant role in managing these levels, which is why knowing which foods to avoid with high cholesterol is essential.

5 types of foods to avoid with high cholesterol

The good news is small dietary changes can lead to significant improvements in your cholesterol levels and overall heart health. You don’t have to give up everything; however, you may have to think and eat smarter. Here are some foods to limit or avoid when experiencing high cholesterol.

1. Foods high in saturated fats

Does saturated fat raise cholesterol? Yes. Saturated fats raise your LDL cholesterol more than anything else in your diet. The American Heart Association recommends limiting saturated fat to less than 6% of daily calories.

Foods high in saturated fats include:

• Fatty cuts of red meat (ribs, prime rib, T-bone steak)
• Skin-on poultry
• Lard and bacon fat
• Palm oil and coconut oil

Healthy alternatives: Choose lean proteins like skinless chicken breast, tofu, turkey or fish. When cooking, opt for olive, canola or avocado oils instead of tropical oils like coconut.

2. Processed meats

Processed meats not only contain high amounts of saturated fats but also sodium and preservatives that may damage heart health.

Foods to limit or avoid:

• Tocino
• Salchicha
• Hot dogs
• Deli meats
• Canned meat products

Healthy alternatives: Choose fresh, lean proteins like grilled chicken, fish or plant-based proteins such as beans, lentils or tofu.

3. Full-fat dairy products

Whole milk, full-fat yogurt, cheese and ice cream contain significant amounts of saturated fat.

Healthy alternatives: Add in more low-fat or fat-free dairy options to your diet. Plant-based alternatives like almond milk, oat milk or soy yogurt can also be excellent substitutes.

But, cutting out full-fat dairy products isn't necessarily the right choice for everyone.

“It’s important to note that full-fat dairy may help with managing blood sugar and polycystic ovary syndrome (both of which can cause high cholesterol)," said Alessandra Stasnopolis, RDN, LDN, clinical dietitian and benefits consultant on the medical staff at Baylor Scott & White Health. "For these people, it might make sense to consume a mix of non-fat and full-fat dairy options."

This is why it's always crucial to speak to a healthcare provider before making any drastic changes to your diet.

4. Fried and fast foods

Fried foods are typically cooked in partially hydrogenated oils and contain trans fats, which raise LDL cholesterol while lowering HDL cholesterol.

Foods to limit or avoid:

• French fries
• Fried chicken
• Onion rings
• Fast food burgers
• Deep-fried anything

Healthy alternatives: Choose baked, grilled or air-fried options instead. Make homemade versions of your favorite foods using healthier cooking methods.

5. Sweets and sugary beverages

Commercial desserts often contain trans fats and refined carbohydrates that can raise blood sugar, LDL and triglyceride levels.

Foods or drinks to limit or avoid:

• Galletas
• Cakes
• Pies
• Donuts
• Croissants
• Commercial pastries
• Coffee and refresher drinks with a lot of added sugar
• Fruit juices with added sugars
• Candy
• Sugar-sweetened cereals

Healthy alternatives: When craving something sweet, reach for fresh fruit or small amounts of dark chocolate. If baking at home, substitute butter with applesauce, mashed bananas or avocado, and use whole-grain flours. For drinks, choose water, unsweetened tea or coffee. For sweetness, opt for whole fruits which contain fiber that helps slow sugar absorption.

Embracing a heart-healthy diet

While knowing which foods to avoid with high cholesterol is important, that’s just one piece of a larger puzzle. Managing cholesterol effectively requires a varied approach that addresses various aspects of your diet, lifestyle and health.

The good news is that many small, sustainable changes can collectively make a significant impact on your cholesterol levels and overall cardiovascular health.  

"Although cardiovascular disease is the leading cause of death globally and in the United States, the good news is that 80% of all heart disease is preventable and starts with a healthy diet—as a person's diet is the single most important determinant of heart disease,” said Fahmi Farah, MD, cardiologist on the medical staff of Baylor Scott & White – Fort Worth.

Eat foods good for lowering high cholesterol

So, what should you eat? While avoiding certain foods is important, embracing heart-healthy options is equally crucial. Here are some fulfilling and filling whole-food options to consider:

• Fiber-rich foods: Whole grains (like oats and quinoa), beans, peas, vegetables, nuts, seeds, peanuts and fruits can help lower LDL cholesterol.
• Omega-three sources: Salmon, mackerel, nori/seaweed, canola oil, walnuts, pumpkin seeds and sardines contain omega-3 fatty acids that benefit heart health.
• Unsaturated fats: Vegetable oils like sesame, canola, olive, peanut, nut, seed, avocados and olives are sources of unsaturated fats, which support heart health.
• Stanols and sterols: Plant-based compounds with cholesterol-like structures that play a significant role in regulating cholesterol levels. Foods like avocados, nuts, seeds, beans, peas, olive oil, whole grains, peanuts, paprika, oregano and sage are high in these components.

And if you’re eating out, decisions don’t have to be so complicated. A well-balanced diet is key. When you’re looking at something delicious that is fried and breaded, opt to have your food baked or grilled instead. Restaurants and chefs are usually accommodating and can make those changes easily.

Limit alcohol consumption

While moderate alcohol consumption may raise HDL cholesterol, excessive drinking can:

• Raise triglyceride levels
• Contribute to weight gain
• Increase blood pressure
• Lead to other health problems that complicate cholesterol management

For optimal health, limit alcohol to one drink daily for women and up to two drinks daily for men, if you choose to drink at all.

Consider Omega-3 fatty acids

Beyond fatty fish, consider incorporating more plant-based omega-3 fatty acids into your diet by eating more flaxseed, nori/algae, chia seeds and walnuts.

Fish oil supplements may be beneficial for some people. Consider talking about supplementation with your healthcare provider, especially if you have very high triglycerides.

Explore intuitive or mindful eating practices

Intuitive eating is a great practice to incorporate into your life, as how you eat can be as important as what you eat:

• Eat slowly and without distractions.
• Pay attention to hunger and fullness cues.
• Avoid emotional eating patterns.
• Practice portion awareness, even with healthy foods.

Remember that cholesterol management is a marathon, not a sprint. Small, consistent changes across multiple aspects of your lifestyle will yield better long-term results than dramatic but unsustainable changes in a single area.

By paying attention to the foods to avoid with high cholesterol and embracing heart-healthy changes, you can take significant steps toward better cardiovascular health.

For personalized guidance on managing your cholesterol through diet, consider consulting with a registered dietitian or your primary care provider.