Foods and their effects on cholesterol

The table below lists different foods and drinks and how they affect your total cholesterol level, your HDL ("good") cholesterol, and your LDL ("bad") cholesterol.

Effects of different foods and drinks on your cholesterol

Dietary element	Found in these foods	Effect on your cholesterol level
Alcohol*	Red wine White wine Beer Hard liquor	Moderate consumption (up to 1 glass a day for a woman; 1–2 a day for a man) may raise your HDL. More than 2 drinks a day may raise triglyceride levels in people who are overweight or who have high triglyceride levels. Heavy drinking greatly increases risk of heart and liver damage, addiction, and other serious health problems.
Dietary cholesterol	Egg yolks Poultry, especially skin Red meat, especially organ meats Dairy products that are not low-fat (1%) or nonfat Shellfish	Raises total blood cholesterol May combine with saturated fat to raise blood cholesterol Shrimp and crawfish have more cholesterol than fish but are still lower in total fat and saturated fat than most meats and poultry.
Dietary fiber (soluble)	Oats Dried beans (legumes) Peas Barley Citrus fruits Apples	Proven to reduce total cholesterol and LDL
Saturated fat	Fatty meats (beef, pork) Poultry skin Butterfat (in whole milk, cream, ice cream, cheese) Tropical oils (coconut, palm)	Raises LDL Little effect on HDL or triglycerides
Monounsaturated fat	Olive oil Canola oil	Lowers LDL if substituted for saturated fat Keeps HDL up
Polyunsaturated fat	Safflower oil Sunflower oil Sesame oil Corn oil Soybean oil Flaxseed oil	Linoleic acid, found in these oils, can lower LDL if used in moderation
Omega-3 fats	All fish, especially fatty fish, such as salmon and mackerel Plant sources, such as walnuts, canola, and flaxseed oils	Lowers triglycerides
Trans fats	Hydrogenated fats, margarine, vegetable shortening, nondairy creamer, and whipped toppings Snack foods (potato chips, cookies, cakes) Peanut butter that contains hydrogenated fat (except all-natural varieties)	Raises LDL Little effect on HDL but at high levels can lower HDL

* Doctors do not generally recommend drinking alcohol to raise your HDL cholesterol level, and you should not do so without first consulting your doctor.