As you get older, your heart health becomes more important than ever—and what you eat plays a major role in keeping your cardiovascular system in great shape. In middle age, your risk of heart disease rises, making it crucial to be mindful of the foods that could contribute to higher cholesterol and clogged arteries. While some offenders are well-known, others are surprisingly sneaky and even marketed as “healthy.”
We checked in with health experts to learn about a few of the most harmful options to avoid—especially over 50. Read on to learn about nine high-cholesterol foods experts recommend cutting back on if you want to protect your heart, from everyday staples like milk and margarine to indulgent treats like ice cream.
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1. Coconut Oil
You've likely heard a thing or two about the benefits of coconut oil, whether you're putting it on your hair for extra shine and softness or adding it to meals for a bit of healthy fat. However, if you're not careful, consuming too much of this stuff could lead to higher cholesterol.
"Coconut and coconut oil contain very high amounts of saturated fats," Jesse Feder, RD at My Chron’s and Colitis Team says. "Saturated fats are linked to increases in LDL or bad cholesterol levels. When LDL increases so does your risk of heart disease and other cardiovascular diseases." Yikes!
While this food is general fine in moderation, limiting your intake is an important step to take.
2. Full-fat milk
Milk is high in calcium, vitamin D, potassium, and more, all of which offer up benefits for your overall health. But Feder recommends steering clear of full-fat milk if lower cholesterol or a healthier heart is a priority for you.
"Milk is high in calories, fats, and saturated fats," he says. "This can lead to increases in body weight and LDL or bad cholesterol levels. Increases in unhealthy bodyweight and saturated fat consumption is linked to increased risk of heart disease."
Fortunately, there are better alternatives available—including non-dairy milks, which can help those that don't prefer full-fat milk.
3. Bacon
Unfortunately, this smokey processed meat is extremely high in sodium, which can raise blood pressure, further straining the cardiovascular system.
"Full of saturated fat and sodium, beef or pork bacon is one of the worst offenders for clogging your arteries," Andrews warns. "Saturated fat makes your liver produce more cholesterol, which can lead to atherosclerosis (hardening of arteries)."
4. Turkey bacon
It's no secret that regular bacon isn't good for you, especially if you're after a healthier heart. Red meat can do some serious damage to your cardiovascular health. For this reason (and others) many people choose to replace it with turkey bacon. However, dietitian Catherine Gervacio warns that this may not be the best idea, either.
"Turkey bacon has 86mg of cholesterol per 100-gram portion," she points out. "Though it is healthier than regular pork bacon, it still contains a significant amount of saturated fat and can increase levels of LDL cholesterol, also known as bad cholesterol."
It isn't just the saturated fat that could be an issue here. Gervacio tells us that turkey bacon "may also contain a high amount of sodium which may cause hypertension." Yikes! This is just one of the many risks of excessive sodium consumption.
5. Cheese Puffs
This beloved snack may seem harmless, but one look at the ingredients will reveal just how bad these airy chips are for your arteries. Cheese puffs are often high in unhealthy ingredients like trans fats, saturated fats, and sodium. All of these combined can raise LDL (bad) cholesterol and lower HDL (good) cholesterol.
"Cheese puffs and similar cheesy snacks are often made with partially hydrogenated oils, which contain trans fats," nutritionist Mary Sabat warns. "These trans fats raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), contributing to arterial plaque buildup."
Nutritionist Susan Schachter agrees. "These cheesy snacks are not only highly processed but also contain high levels of saturated and trans fats. Regular consumption can lead to elevated cholesterol levels, arterial inflammation, and the buildup of fatty deposits in the arteries," she says.
6. Shrimp
Although adding fatty fish to your meals is a great idea for your heart, Gervacio says that shrimp may be a different story. Believe it or not, this popular shellfish as a higher cholesterol content than you likely realize.
"Shrimps have a high cholesterol content with about 160mg of cholesterol for every 100 grams," she says. "Most people know that shrimp is white meat and therefore is a low-fat choice, but excessive intake can lead to possible health problems."
She explains that "Overconsumption of shrimp may contribute to an increase in LDL cholesterol," which is a type of cholesterol associated with a high risk of atherosclerosis, in which fatty deposits build up in the arteries.
"However," Gervacio points out, "recent research suggests that cholesterol in shrimp has a small impact on blood cholesterol levels when taken in moderation."
7. Processed Deli Meat
While meat is a great source of protein and a nutritious foundation to any meal, some meats are higher in saturated fat than others. Fresh meat that you prepare yourself is generally safe, but it starts to get tricky when its highly processed. One of the worst may even be sitting in your fridge right now. "Processed deli meat is on the top of the list for food that can increase the risk of cardiovascular events including heart attacks and stroke." Dr. Bargout says. While deli meat is a time saving option for lunches on the go, it’s better to use fresh chicken or turkey you’ve cooked yourself when possible.
Besides deli meat, pork is another meat that you should cut back on. "Pork is loaded with saturated fat—leading to cardiovascular problems, high cholesterol, weight gain and more." Caitlin Policastro, a nurse practitioner at the New York Center for Innovative Medicine.
8. Margarine and Vegetable Oils
Margarine and other vegetable oils, especially those that are hydrogenated or partially hydrogenated, can clog your arteries because they have trans fats and unhealthy saturated fats.
"While they are often marketed as healthier alternatives to butter, certain margarines and vegetable oils contain high levels of trans fats," Sabat warns.
"Trans fats are particularly harmful as they raise bad LDL cholesterol levels and lower good HDL cholesterol levels, increasing the risk of arterial plaque formation." Yikes! You're better off sticking to organic, grass-fed butter (the real deal, that is).
9. Full-fat/premium ice cream
Nothing is more comforting than indulging in some rich, creamy ice cream, but you may want to think twice about this if you want to keep your heart healthy. This dessert causes your bad cholesterol to rise, and over time, this can result in plaque buildup in your arteries. Let’s not forget about the high sugar content, which causes weight gain and insulin resistance—more bad news for the heart!
"In addition to saturated fat, premium ice cream also has lots of sugar, which can make your arteries sticky and more likely to deposit plaque and fat," nutritionist Lisa Andrews says.
Stick to healthier dessert options for a sweet treat that will please your taste buds and your body!
