Why Is Your Cholesterol High?

Has your cholesterol been labeled “too high,” but no one explained what in your diet or lifestyle might be causing it? Let’s break it down together.

High cholesterol is more than just a number — it’s a signal that your arteries may be at risk. Elevated cholesterol levels increase the likelihood of coronary artery disease, which can lead to heart attacks [1].

While medications like statins can lower cholesterol, they may come with side effects [2]. For many people at low to moderate risk, diet and lifestyle changes can effectively manage cholesterol levels [3].

Foods That Increase Cholesterol

Certain foods can raise your cholesterol by adding dietary cholesterol, signaling your liver to make more, or both. These are the main culprits to watch:

1. Animal-Based Products: Meat, butter, lard, dairy products, and processed meats like sausages or bacon.

All animals produce cholesterol in their livers. Eating animal products adds their cholesterol to your body’s supply [4].

2. Saturated Fats: Coconut oil, palm oil, and other animal fats.

Saturated fats can signal your liver to make more cholesterol [5].

3. Trans Fats: Partially hydrogenated oils (margarine, shortening, vegetable oil spreads), fried foods, baked goods made with shortening, and processed snacks.

Trans fats are especially harmful. They raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol [6].

4. Highly Processed Foods: Chips, cookies, doughnuts, crackers, muffins, pies, microwave meals, commercial snack cakes, and other packaged convenience foods.

These often combine hidden cholesterol, saturated fats, and trans fats—the same components from points 1–3—plus refined carbohydrates, which together can raise LDL and triglycerides while lowering HDL [7].

Cholesterol Content of Various Foods

Food	Portion	Cholesterol (mg)
Plant Foods
Almonds	1 oz	0
Avocado	½ fruit	0
Broccoli	1 cup, chopped	0
Lentils	½ cup, cooked	0
Oats	1 cup, cooked	0
Pinto beans	½ cup, cooked	0
Quinoa	1 cup, cooked	0
Spinach	1 cup, cooked	0
Tempeh	½ cup	0
Tofu	½ cup	0
Animal Foods
Milk (non-fat)	1 cup	4
Yogurt (whole fat)	1 cup	29
Tuna (in water)	3½ oz	30
Cheddar cheese	1 oz	30
Milk (whole)	1 cup	33
Crab	3½ oz	52
Ham	3½ oz	53
Oysters	3½ oz	55
Salmon	3½ oz	63
Lobster	3½ oz	71
Beef (ground, lean)	3½ oz	78
Chicken (no skin)	3½ oz	85
Pork (chop)	3½ oz	85
Beef (sirloin)	3½ oz	89
Veal	3½ oz	135
Eggs	1 large	186
Shrimp	3½ oz	194
Squid	3½ oz	231
Beef liver	3½ oz	389
Chicken liver	3½ oz	631

Source: CSF Health. Cholesterol Content of Foods. https://www.ucsfhealth.org/education/cholesterol-content-of-foods

Plant foods contain no cholesterol, while animal foods vary widely — with the highest levels found in organ meats, egg yolks, and certain seafood.

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Interesting fact: Plants naturally contain no cholesterol, but coffee (both regular and decaf) does. Using a paper filter while brewing removes most of it.

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Other Factors That Can Raise Cholesterol

Weight changes and insulin resistance:

Excess abdominal fat raises LDL and triglycerides while lowering HDL. During active weight loss, stored fat is released into the bloodstream, temporarily increasing LDL. Insulin resistance — when cells don’t respond properly to insulin — further raises LDL and triglycerides while lowering HDL [8].

Low physical activity:

Sedentary lifestyles can lower HDL and raise LDL [9].

Stress:

Chronic stress can increase cholesterol production via stress hormones [10].

Sleep deficiency:

Regularly getting fewer than 6–7 hours of sleep can disrupt metabolism and hormone balance, raising LDL and lowering HDL. Poor sleep also contributes to insulin resistance, weight gain, and inflammation [11].

Thyroid function:

Low thyroid activity slows cholesterol metabolism [12].

Smoking:

Cigarette smoking decreases HDL and damages HDL function, promoting atherosclerosis [13].

Alcohol consumption:

Excess alcohol can increase triglycerides and LDL cholesterol [14].

Genetics:

Some people inherit conditions, such as familial hypercholesterolemia, causing high cholesterol regardless of diet [15].

Certain medications:

Some drugs, including diuretics, chemotherapy drugs, steroids, and beta blockers, can raise cholesterol [16].

How a Plant-Rich Diet Helps

A whole-food, plant-based diet can address root causes naturally:

• Reduces inflammation with antioxidants and phytonutrients

• Improves insulin sensitivity by lowering fat accumulation in cells

• Slows cholesterol overproduction in the liver by reducing saturated fat intake [17]

  
  

Fiber: Nature’s Cholesterol-Lowering Tool

Soluble fiber, found in oats, beans, lentils, apples, chia seeds, and flaxseeds, binds cholesterol and bile acids in the gut, preventing their reabsorption. This promotes their elimination through feces and helps reduce blood cholesterol levels. While higher intakes of soluble fiber enhance this effect, the benefit eventually plateaus, which is why avoiding cholesterol-containing foods and limiting saturated and trans fats remains essential for maintaining healthy cholesterol levels [18],[19].

Bottom Line

Managing cholesterol doesn’t have to be complicated. By understanding which foods raise cholesterol — particularly animal products, saturated fats, and trans fats — and focusing on a plant-based, fiber-rich diet, you can naturally lower LDL, raise HDL, and reduce inflammation.

Lifestyle factors like regular exercise, adequate sleep, stress management, and maintaining a healthy weight also play a critical role. With these strategies, most people can optimize cholesterol levels without relying solely on medications, protecting their heart for the long term.

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Resources:

1] Blood Cholesterol - Causes and Risk Factors | NHLBI, NIH. https://www.nhlbi.nih.gov/health/blood-cholesterol/causes

2] Herink MC. Medication Induced Changes in Lipids and Lipoproteins. [Updated 2025 Sep 2]. In: Feingold KR, Ahmed SF, Anawalt B, et al., eds. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000–. https://www.ncbi.nlm.nih.gov/books/NBK326739/

3] InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. High cholesterol: Learn More – Familial hypercholesterolemia (FH) 2025 Sep 24. Available from: https://www.ncbi.nlm.nih.gov/books/NBK618446/

4] UCSF Health. Cholesterol Content of Foods. https://www.ucsfhealth.org

5] Degirolamo C, Rudel LL. Dietary monounsaturated fatty acids appear not to provide cardioprotection. Curr Atheroscler Rep. 2010;12(6):391–396. https://pubmed.ncbi.nlm.nih.gov/20725810/

6] Pipoyan D, Stepanyan S, Stepanyan S, et al. The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns. Foods. 2021;10(10):2452. https://pmc.ncbi.nlm.nih.gov/articles/PMC8535577/

7] Pipoyan D, Stepanyan S, Stepanyan S, et al. The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns. Foods. 2021;10(10):2452. https://pmc.ncbi.nlm.nih.gov/articles/PMC8535577/

8] Ginsberg HN. Insulin resistance and cardiovascular disease. J Clin Invest. 2000;106(4):453-458. doi:10.1172/JCI10762 https://pmc.ncbi.nlm.nih.gov/articles/PMC380256/

9] Albarrati AM, Alghamdi MSM, Nazer RI, et al. Effectiveness of Low to Moderate Physical Exercise Training on the Level of Low-Density Lipoproteins: A Systematic Review. Biomed Res Int. 2018;2018:5982980. https://pmc.ncbi.nlm.nih.gov/articles/PMC6236809/

10] Muldoon MF, Bachen EA, Manuck SB, et al. Acute cholesterol responses to mental stress and change in posture. Arch Intern Med. 1992;152(4):775–780. https://pubmed.ncbi.nlm.nih.gov/1558435/

11] Sleep Duration is Linked to Cholesterol Levels Among Hispanics: Findings From the National Health Interview Survey. Circulation, 148. https://www.ahajournals.org/doi/10.1161/circ.148.suppl_1.18892

12] Duntas LH, Brenta G. A Renewed Focus on the Association Between Thyroid Hormones and Lipid Metabolism. Front Endocrinol (Lausanne). 2018;9:511. A Renewed Focus on the Association Between Thyroid Hormones and Lipid Metabolism - PMC

13] He BM, Zhao SP, Peng ZY. Effects of cigarette smoking on HDL quantity and function: implications for atherosclerosis. J Cell Biochem. 2013;114(11):2431–2436. https://pubmed.ncbi.nlm.nih.gov/23852759/

14] Hegele RA. Alcohol and atherosclerosis risk. CMAJ. 1991;145(4):317. https://pmc.ncbi.nlm.nih.gov/articles/PMC1335635/

15] InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. High cholesterol: Learn More – Familial hypercholesterolemia (FH) 2025 Sep 24. Available from: https://www.ncbi.nlm.nih.gov/books/NBK618446/

16] Herink MC. Medication Induced Changes in Lipids and Lipoproteins. [Updated 2025 Sep 2]. In: Feingold KR, Ahmed SF, Anawalt B, et al., eds. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000–. https://www.ncbi.nlm.nih.gov/books/NBK326739/

17] Jenkins DJA et al. Effects of a portfolio lipid-lowering diet in hyperlipidemia. JAMA. 2003;290(4):502–510. https://pubmed.ncbi.nlm.nih.gov/21862744/

18] Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999;69(1):30–42. https://pubmed.ncbi.nlm.nih.gov/9925120/

19] Trautwein, E. A., & McKay, S. (2020). The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk. Nutrients, 12(9):2671. https://pubmed.ncbi.nlm.nih.gov/32883047/