Foods high in saturated fat
- Fatty and processed meats (sausages, bacon, salami)
- Butter, ghee, lard, cream and full-fat dairy
- Cheese in large amounts
- Cakes, biscuits, pastries and many baked goods
- Coconut and palm oil
- Deep-fried and fast foods
Trans fats — the worst offenders
Artificial trans fats (often labelled “partially hydrogenated” oils) raise LDL and lower protective HDL. They’re now restricted in many countries but can still appear in some fried and packaged foods — check labels.
What about eggs and dietary cholesterol?
For most people, the cholesterol naturally in foods like eggs and shellfish has a smaller effect on blood cholesterol than saturated fat does. Eggs can be part of a healthy diet; people with diabetes or existing high cholesterol should follow tailored advice.
Better swaps
Swap butter for olive or rapeseed oil, fatty meat for fish, beans or poultry, and pastries for fruit, nuts or wholegrains. Adding soluble fibre (oats, beans, lentils) actively helps lower LDL.