High cholesterol is a silent threat that affects millions, often leading to serious cardiovascular issues if left unchecked. But did you know that a single food group stands out as the biggest culprit in many cases? A U.S. cardiologist shares what she sees most often fueling unhealthy cholesterol levels—and it may change how you view your daily meals.
How cholesterol levels affect your heart health
To stay healthy, our blood has a delicate balance of cholesterol. The “bad” cholesterol known as LDL should not exceed about 1.6 grams per liter of blood, while the “good” cholesterol HDL should stay above roughly 0.35 grams per liter. Total cholesterol is ideally kept below 2 grams per liter to avoid the condition known as hypercholesterolemia.
When LDL rises too high, it can form fatty plaques that clog arteries, leading to heart attacks and strokes. This buildup narrows arteries, making it harder for blood to flow and increasing the risk of cardiovascular diseases.
Why diet plays a huge role in managing cholesterol
Interestingly, much of the problem comes down to what we eat day to day. The cardiologist Dr. Elizabeth Klodas, interviewed by the media outlet Make It, emphasizes that diet is her first line of defense against high cholesterol. “I always try to use diet as medicine before anything else,” she says.
Dr. Klodas points to ultra-processed meats as the leading offenders causing elevated LDL cholesterol among her patients. These include bacon, hot dogs, salami, and similar products.
The hidden dangers of processed meats
The World Health Organization classifies these processed meats as carcinogens due to their links not only to heart disease but also to cancer. Beyond cancer risks, these meats are loaded with sodium and saturated fats. The high salt content can contribute to hypertension and weight gain, while saturated fats directly raise the levels of harmful LDL cholesterol that clog arteries.
Dr. Klodas cautions that enjoying processed meats occasionally won’t necessarily spike your cholesterol immediately. The real danger lies in frequent or habitual consumption, which is often the pattern for many people.
Other foods to avoid to keep cholesterol controlled
Besides processed meats, Dr. Klodas advises limiting fried foods, pastries, and other baked goods loaded with sugars and unhealthy fats. These foods do more than just add empty calories; excessive sugar intake can also promote type 2 diabetes, a metabolic problem often linked to heart risks.
On the brighter side, if you worry about your cholesterol, focus on whole fruits, fresh vegetables, and foods rich in omega-3 fatty acids. This means including olive oil, avocados, and fatty fish like salmon in your diet.
A Mediterranean-style diet, known for its heart-health benefits, mixes seasonal vegetables, lean proteins such as poultry, and healthy fats like nuts and seeds. These foods can help keep cholesterol in check while still tasting delicious.
The power of nuts and a personal reflection
Research supports these dietary choices. In 2016, a meta-analysis of 29 studies involving over 819,000 people found that consuming just 0.7 ounces (20 grams) of nuts every day lowered the risk of coronary heart disease by 30%. Nuts and seeds are rich in fiber and polyunsaturated fats, which actively reduce LDL cholesterol.
Thinking back on my own journey, I can relate to Dr. Klodas’s approach. After a routine checkup showed slightly elevated cholesterol, I made small but consistent changes—cutting back on deli meats and reaching for almonds and walnuts instead. Within months, my numbers improved, and I felt more energetic. It’s incredible how sometimes the simplest food swaps make the biggest difference.
Have you noticed how certain foods affect your cholesterol? What’s your go-to heart-healthy snack or meal? Feel free to share your experiences or ask questions below—I’d love to hear what works for you! Share this article to help others learn about the power of diet in managing cholesterol and protecting their heart.