Surprising Foods To Avoid If You Have High Cholesterol

33. Breaded Chicken or Fish Fillets: The Faux-Healthy Main Course

Chicken and fish are often hailed as smart, lean protein choices, but once they’re breaded and fried—or even baked with a heavy crumb coating—their heart-health halo starts to fade. Many frozen breaded fillets contain more fat than you might expect, thanks to the oils used in both the breading and the cooking process. These items are often par-fried before freezing, which means they’re already soaked in saturated fat before they even hit your oven or air fryer. Worse, some brands sneak in trans fats to enhance crunch and texture—making them a double threat to cholesterol. Instead, choose unbreaded, skinless cuts of chicken or fish and prepare them at home with heart-smart methods like grilling, baking, or poaching. Create your own breadcrumb coating using whole wheat panko or crushed oats, seasoned with herbs and spices. Bake them with a light brush of olive oil for a crispy finish without the cholesterol spike.

34. Bottled Smoothies: Liquid Sugar in Disguise

Bottled smoothies have exploded in popularity, marketed as healthy, grab-and-go solutions for breakfast or an afternoon boost. But don’t be fooled by the fruity packaging—many of these drinks are more akin to sugary desserts than balanced meals. A typical bottled smoothie can contain as much as 40–50 grams of sugar per serving, often coming from fruit juice concentrates, added sugars, and syrups rather than whole fruits. Instead of relying on store-bought versions, blend your own smoothie at home using whole fruits, leafy greens, and unsweetened plant-based milk. Add fiber-rich ingredients like chia seeds, ground flaxseeds, or oats to help lower LDL cholesterol. For protein, toss in a spoonful of Greek yogurt or a scoop of a clean, plant-based protein powder. You’ll control the sugar, boost the nutrients, and protect your heart in the process.