**Often referred to as “bad” cholesterol, LDL is what most people have in mind when they talk about high cholesterol. Typically, elevated LDL will be a result of your diet and/or a genetic predisposition. **While it is widely assumed that to lower blood cholesterol you must restrict or eliminate cholesterol-rich foods, that’s largely a myth.

“Saturated fat is the most common dietary factor that will increase LDL,” says Dr. Jaime Burkle, a top preventive cardiologist and Chair of Cardiology at Atria. “The big three categories of foods to limit are red meat, dairy, and fried foods.” For most people, dietary cholesterol (found in foods like eggs and shrimp) doesn’t affect the amount of LDL found in your blood; however, for genetic reasons, some people are super-absorbers who should avoid these foods. Getting tested can help you determine if you fall into this category.

Our experts recommend that the intake of saturated fats should account for fewer than 10% of calories from fats for people with high cholesterol.

“The big three categories of foods to limit are red meat, dairy, and fried foods.”
—Dr. Jaime Burkle

Foods high in saturated fats

Cooking oils

Dairy

Meats

Sweets and snacks

Adhering to a Mediterranean diet—high in fresh fruits and vegetables, legumes, whole grains, fish, and olive oil—is a proven method for keeping LDL numbers in check. In particular, adding high-fiber foods, such as oatmeal and legumes, is thought to be helpful for reducing the amount of cholesterol your body absorbs.