Food can affect the amounts of cholesterol in your blood. Some foods raise cholesterol. Other foods help lower cholesterol.
The table below lists different foods and drinks and how they affect your total cholesterol level, your HDL("good") cholesterol, and your LDL("bad") cholesterol.
Effects of different foods and drinks on your cholesterol
Dietary element
Examples
Effect on your cholesterol level
Alcohol
Red wine
White wine
Beer
Hard liquor
Moderate consumption (up to 1 drink a day for a woman; 1 or 2 a day for a man) may raise your HDL. But doctors don't recommend starting to drink alcohol to raise your HDL.
More than 2 drinks a day may raise triglyceride levels in people who are overweight or who have high triglyceride levels.
Heavy drinking greatly increases risk of heart and liver damage, addiction, and other serious health problems.
Dietary fiber (soluble)
Oats
Dried beans (legumes)
Peas
Barley
Citrus fruits
Apples
Proven to reduce total cholesterol and LDL
Dietary fiber (insoluble)
Whole wheat breads and cereals
Beets
Cauliflower
Carrots
Turnips
Does not affect cholesterol but promotes healthy bowel movement
Saturated fat
Fatty meats (beef, pork)
Poultry skin
Butterfat (in whole milk, cream, ice cream, cheese)
Tropical oils (coconut, palm)
Raises LDL
Little effect on HDL or triglycerides
Monounsaturated fat
Olive oil
Canola oil
Avocados
Walnuts
Lowers LDL if substituted for saturated fat
Keeps HDL up
Polyunsaturated fat
Safflower oil
Sunflower oil
Sesame oil
Corn oil
Soybean oil
Flaxseed oil
Linoleic acid, found in these oils, can lower LDL if used in moderation.
Omega-3 fats
All fish, especially fatty fish, such as salmon and mackerel
Plant sources, such as walnuts, canola, and flaxseed oils
Lowers triglycerides
Trans fats
Hydrogenated fats, found in some margarines, vegetable shortenings, nondairy creamers, and whipped toppings
Snack foods (potato chips, cookies, cakes)
Peanut butter that contains hydrogenated fat (except all-natural varieties)
Raises LDL
Little effect on HDL but at high levels can lower HDL
National Heart, Lung, and Blood Institute (2005). Your Guide to Lowering Your Cholesterol With TLC (NIH Publication No. 06-5235). Available online: http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf.
Raymond JL, Couch SC (2012). Medical nutrition and therapy for cardiovascular disease. In LK Mahan et al., eds., Krause's Food and the Nutrition Care Process, 13th ed., pp. 742-781. St Louis: Saunders.
Sacks FM, et al. (2006). Soy protein, isoflavones, and cardiovascular health: An American Heart Association science advisory for professionals from the Nutrition Committee. Circulation, 113(7): 1034-1044. Also available online: http://circ.ahajournals.org/cgi/content/full/113/7/1034.
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ByHealthwise Staff Primary Medical ReviewerE. Gregory Thompson, MD - Internal Medicine Martin J. Gabica, MD - Family Medicine Kathleen Romito, MD - Family Medicine Adam Husney, MD - Family Medicine Specialist Medical ReviewerRhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator Kathleen M. Fairfield, MD, MPH, DrPH - Internal Medicine
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