'Healthy' Foods That Might Actually Worsen Your Cholesterol

17. Rice Cakes: The Empty Crunch That Spikes Cholesterol

Rice cakes seem like the ultimate guilt-free snack—low in calories, fat-free, and light as air. But don’t be fooled. Made from puffed white rice, these crunchy discs are rapidly digested, causing sharp blood sugar spikes that can increase insulin resistance and raise triglyceride levels. Over time, this can reduce HDL and promote LDL buildup. Plus, flavored versions often contain added sugars or oils that further sabotage your heart health. For a smarter snack, choose whole grain crackers with fiber, or pair a plain rice cake with healthy fat and protein—like avocado or hummus—to balance the impact.

18. Cottage Cheese: Lean Protein with a Salty Twist

Cottage cheese is often praised for being high in protein and low in fat, but many store-bought versions come loaded with sodium—and that’s where the problem lies. Excess sodium can contribute to high blood pressure, which often goes hand-in-hand with poor cholesterol profiles. Some versions also contain added cream to improve texture, quietly increasing your intake of saturated fats. If you’re eating it regularly for weight loss or muscle building, opt for low-sodium, low-fat varieties and add your own fresh fruit or herbs for flavor. It’s a simple swap that protects your heart without sacrificing protein.