How Fat & Refined Carbs Impact Cholesterol

Our dietary choices can significantly impact our cholesterol levels. While saturated fats and trans fats are often recognized as key contributors, refined carbohydrates, including added sugars and the sugars found in alcohol, can also affect cholesterol levels. Let’s review the different types of fats and how specific foods may influence those levels.

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Total Cholesterol

This accounts for the total amount of cholesterol in the blood and includes the type of cholesterol perceived to be “good,” like HDL cholesterol. 

• Dietary influences: Saturated fats and trans fats can influence total cholesterol levels.
• Foods highest in saturated fats: Fatty cuts of meat, butter, whole milk dairy products, fried foods
• Foods highest in trans fats: While trans fats were outlawed several years ago, there’s still a chance you can find trace amounts of them in products. It’s best to be in the know about which food products are most likely to have trans fats as opposed to following labeling claims that a food is “trans-fat-free.” some text
  • Food products that may contain “partially hydrogenated oils” include microwaveable popcorn, highly processed snack foods and cookies like Little Debbie’s, Hostess, refrigerated dough for biscuits or rolls, fried foods such as french fries, and coffee creamers, to name a few. 

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LDL Cholesterol

Otherwise known as “low density lipoprotein” or the “bad” cholesterol, LDL is one piece to a larger puzzle that your doctor uses to determine heart disease risk. In addition to the amount of LDL cholesterol circulating, the size of the LDL particles also matters.  Large and fluffy LDL particles are less likely to get “stuck” in the blood vessel wall than small and dense particles. Consuming healthy fats like olive oil, salmon, and avocado are one way to tip the balance in favor of large fluffy LDL over small dense. 

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• Dietary influences: saturated fats and trans fats can negatively influence LDL cholesterol levels. Monounsaturated and Polyunsaturated fats (or healthy fats) can positively influence LDL particle size, which matters when it comes to heart health risk.
• Foods highest in saturated fats: Fatty cuts of meat, butter, whole milk dairy products, fried foods
• Foods highest in trans fats: While trans fats were outlawed several years ago, there’s still a chance you can find trace amounts of them in products. So it’s best to be in the know about which food products are most likely to have trans fats, versus following labeling claims that a food is “trans-fat-free.” Food products containing partially hydrogenated oils, microwaveable popcorn, highly processed snack foods and cookies like Little Debbie’s, Hostess, refrigerated dough for biscuits or rolls, fried foods such as french fries, and coffee creamers, to name a few.
• Foods highest in healthy fats: fatty fish such as salmon and sardines, avocado, olive oil, nuts and seeds.

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HDL cholesterol

Also known as “high density lipoprotein” or the “good” cholesterol. HDL is often referenced as being beneficial or protective if within “normal” range.

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• Dietary influences: HDL may be influenced by how active you are physically as well. 

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Triglycerides

Triglycerides are the most abundant type of fat in the bloodstream. 

• Dietary influences: refined carbohydrates, sweetened beverages and alcohol.
• Foods sources of refined carbs and added sugar: refined bread products, pasta, desserts and sweets, sweetened beverages like soda, fruit juice, sports drinks and sweet tea, and alcohol, to name a few

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*References available with PDF download