15 Foods That Can Cause High Cholesterol: The Saturated Fat Content Breakdown

 15 Foods That Can Cause High Cholesterol: The Saturated Fat Content Breakdown

When it comes to maintaining good health, one of the most important things to keep track of is your cholesterol levels. Eating foods that are high in saturated fat can increase your cholesterol and put you at risk for serious health issues. In this blog post, we will go over the 15 foods that can cause high cholesterol and rank them by their saturated fat content. Knowing which foods to avoid is key to keeping your cholesterol levels in check.

1) Butter

Butter is a dairy product that is made from churning cream or milk. While it has been a popular food item for centuries, butter can be quite unhealthy due to its high saturated fat content. A single tablespoon of butter contains around 7 grams of saturated fat, which is more than half of the daily recommended limit for an adult.

Eating too much butter can increase your risk of developing high cholesterol, which can lead to heart disease and stroke. It’s best to limit your intake of butter and opt for healthier alternatives such as olive oil or nut butter instead. If you do consume butter, make sure to use it in moderation and opt for lower-fat options like clarified butter.

2) Cheese

Cheese is a delicious dairy product that can add flavor and richness to any dish. Unfortunately, it's also a high-fat food that can cause your cholesterol to rise. Cheese is particularly high in saturated fat, containing anywhere from 2.5 to 11 grams of saturated fat per ounce. Harder varieties such as cheddar, Swiss, and blue cheese tend to have higher levels of saturated fat than softer cheeses like feta and cream cheese. 

In addition to the saturated fat content, cheese is also high in cholesterol, containing anywhere from 10 to 30 milligrams per ounce. As such, it’s important to monitor your intake of cheese if you’re at risk for high cholesterol. If you do choose to eat cheese, opt for lower-fat varieties like cottage cheese or mozzarella. You can also try using low-fat dairy products as substitutes for full-fat cheeses in recipes.

3) Coconut oil

Coconut oil is a popular cooking oil, and has recently become the darling of the health and wellness world. While it does contain healthy fats such as medium chain triglycerides (MCTs), it’s also high in saturated fat—the same kind that can lead to high cholesterol. In fact, about 82% of coconut oil is saturated fat. 

Saturated fats can raise your total cholesterol levels, and specifically your LDL (bad cholesterol) levels. Eating too much saturated fat can also increase the risk of heart disease. So, if you want to keep your cholesterol levels in check, you should limit your intake of coconut oil. 

The good news is that there are plenty of healthy, plant-based oils to choose from. Olive oil, avocado oil, and sesame oil are all better alternatives than coconut oil. They have significantly lower levels of saturated fat and provide a variety of beneficial vitamins and minerals.

4) Cream

Cream is a high-fat dairy product that can cause high cholesterol. It is typically made from cow's milk and contains higher levels of fat than other dairy products. Cream contains significant amounts of saturated fat, which has been linked to an increased risk of heart disease. When choosing cream, it is important to be aware of the amount of saturated fat it contains. Full-fat cream usually contains around 10 grams of saturated fat per tablespoon, while lighter creams contain less. In general, it is recommended to limit your consumption of cream as much as possible in order to reduce your risk of developing high cholesterol.

5) Eggs

Eggs are a food that many people consume as part of their daily diet. While they contain protein, vitamins and minerals, eggs can also be high in cholesterol. One egg contains about 213 milligrams of cholesterol, with the majority of that being found in the yolk. 

It's important to note that the cholesterol found in eggs is mostly "good" cholesterol, or HDL cholesterol. However, because the yolk is high in saturated fat, it can still contribute to an unhealthy cholesterol level. 

When consuming eggs, it's important to opt for healthier alternatives like egg whites or egg substitutes. If you do eat whole eggs, try to limit your intake to one or two a day. Additionally, if you're worried about your cholesterol levels, talk to your doctor to make sure that eggs are safe for you to consume.

6) Fatty cuts of meat

Eating fatty cuts of meat, such as bacon, pork shoulder, ribs, and hamburger can be a major source of saturated fat in your diet. These meats are high in cholesterol, which can raise levels of bad cholesterol (LDL) in your blood and can also lead to an increase in heart disease risk. To reduce the amount of saturated fat you consume, choose leaner cuts of meat such as chicken breast, turkey breast, or fish. When cooking meat, use healthier cooking methods such as grilling or baking instead of frying. Additionally, limit your portion sizes to help reduce your overall intake of saturated fat.

7) Fast food

Fast food is one of the biggest culprits when it comes to causing high cholesterol. It's often filled with trans fats, which are highly processed and very unhealthy. Trans fats are responsible for raising bad cholesterol levels and lowering good cholesterol levels. Fast food should be avoided if you're trying to reduce your cholesterol levels.

Some of the worst offenders in terms of saturated fat content include fried chicken, French fries, and burgers. These can all contain high amounts of saturated fat, which can raise your cholesterol levels significantly. Additionally, many fast food restaurants add extra salt to their dishes, which can cause your body to retain water, resulting in higher cholesterol levels.

When dining out at fast food restaurants, try to opt for healthier options such as grilled chicken or fish sandwiches, salads, or veggie wraps. Additionally, try to limit how often you eat fast food and always read nutrition labels when available.

8) Hydrogenated oils

Hydrogenated oils are vegetable oils that have been chemically altered to make them more solid. This process also increases their saturated fat content, making them a high-cholesterol food. Hydrogenated oils can be found in many commercially prepared foods such as cookies, crackers, and chips. It is also used in processed foods such as margarine and other spreads. Consuming hydrogenated oils can increase your LDL cholesterol levels, raising your risk of developing heart disease. Therefore, it is best to limit your consumption of these unhealthy oils. Instead, opt for healthier cooking oils such as olive oil and canola oil.

9) Ice cream

Ice cream may be a tasty treat, but it should be consumed in moderation, particularly if you are concerned about high cholesterol. The high fat content of ice cream means it is high in saturated fat, and consuming too much can result in higher cholesterol levels. Generally speaking, one cup of ice cream contains 6.4 grams of saturated fat and nearly 16 grams of total fat. While it is ok to indulge occasionally, try opting for low-fat or non-dairy varieties of ice cream to reduce your overall saturated fat consumption.

10) Margarine

Margarine is a common cooking fat derived from plant-based oils such as soybean or corn oil. It is often sold in tubs and spread on toast, crackers, and other foods. While it is a popular alternative to butter, margarine can contain high levels of saturated fat and trans fat, both of which can contribute to higher cholesterol levels. The saturated fat content of margarine can range from 0-8 grams per tablespoon, with some varieties containing more than butter. It's important to read the label of any product containing margarine to determine its saturated fat content.

11) Mayonnaise

Mayonnaise is a popular condiment and sandwich spread that is often used to add flavor to food. Unfortunately, it is also one of the most significant contributors to high cholesterol levels in the body. Mayonnaise is high in saturated fat and cholesterol, with a single tablespoon containing 3.2g of saturated fat and 14mg of cholesterol. Additionally, mayonnaise is also high in calories and sodium, which can contribute to weight gain and raise your risk of cardiovascular disease. 

If you must have mayonnaise, opt for low-fat or reduced-fat varieties. These versions usually contain less saturated fat and cholesterol while still providing a creamy texture and delicious flavor. Alternatively, you can try using avocado as a healthier alternative to mayonnaise. Avocado is a great source of monounsaturated fats, which can help lower bad cholesterol levels and improve overall heart health.

12) Packaged snack foods

Snacking on unhealthy packaged foods is an easy way to unknowingly increase your risk of high cholesterol. Snacks like potato chips, crackers, and popcorn are often loaded with saturated fat, trans fats, and sodium. Choose healthier snack options like low-fat cheese and whole wheat crackers, or fresh fruit, veggies, and nuts instead. Avoid processed snacks that are made with hydrogenated oils and trans fats, as these can raise LDL (bad) cholesterol levels. If you have a sweet tooth, opt for naturally sweet treats like dark chocolate or dried fruit rather than sugary snacks like candy and cake.

13) Pastries

When it comes to saturated fat content, pastries are a major contributor. Most pastries contain saturated fat in the form of butter, lard, cream, or egg yolks. Cake is particularly notorious for containing large amounts of saturated fat. One slice of chocolate cake may contain as much as 8 grams of saturated fat, while other cakes may have up to 12 grams per slice.

When baking at home, reducing the amount of saturated fat in your pastry recipes can help reduce your cholesterol levels. Substituting butter with olive oil, using less sugar, and replacing high-fat ingredients with healthier options are all great ways to create healthier versions of your favorite pastries.

14) Processed meats

Processed meats are any type of meat that has been treated in some way, such as curing, smoking, or adding preservatives. This includes bacon, hot dogs, ham, sausage, deli meats, and other meats that are sold pre-cooked or pre-packaged. 

Processed meats can contain high levels of saturated fat and sodium, which can increase your risk of high cholesterol and other health problems. Studies have found that eating processed meats increases the risk of coronary heart disease and colorectal cancer. Additionally, some processed meats contain nitrates, which can cause inflammation in the body. 

The American Heart Association recommends limiting your intake of processed meats and choosing leaner versions whenever possible. If you do choose to eat processed meats, opt for low-sodium varieties and limit your intake to small amounts. It’s also a good idea to pair processed meats with other nutritious foods, such as fruits and vegetables, to reduce their negative effects on your health.

15) Whole milk

Whole milk is a popular dairy product that has been consumed for centuries. It is produced from cow’s milk and contains 3.25 percent fat, making it higher in fat than other forms of dairy such as skim or reduced-fat milk. Unfortunately, due to its higher fat content, whole milk can be a major contributor to high cholesterol levels.

The main culprit behind the high cholesterol associated with whole milk is its saturated fat content. A single 8-ounce serving of whole milk contains 7.9 grams of saturated fat, which is nearly 40% of the recommended daily value. Consuming this much saturated fat on a regular basis can lead to an increase in LDL (“bad”) cholesterol levels, which can be dangerous for heart health.

Fortunately, there are some alternatives to whole milk that can help reduce your cholesterol levels. Nonfat or reduced-fat milk contains far less saturated fat than whole milk, and drinking these options instead can help lower your risk of high cholesterol. Additionally, switching to soy or almond milk is another great way to reduce your intake of saturated fats while still getting the same creamy texture and flavor you would get from traditional cow’s milk.