He high cholesterol has become one of the biggest threats to heart and artery health. Although many think that it is enough to reduce sugar consumption to protect themselves, the reality is much more complex: Numerous foods on the daily table can silently raise cholesterol levels. and increase the risk of suffering from cardiovascular diseases.

This is what international experts consulted by Infobaewho insist that recognize these foods and understand their impact It is essential to make decisions that truly protect heart health.

Daily food choices determine a good part of cardiovascular risk. Harvard Health mentions that about a third of deaths associated with heart disease in the world are directly related to diet.

Sean Taylordirector of Science and Heart Health in the World Heart Federationpointed out that a poor diet is the second cause of cardiovascular mortality, only surpassed by hypertension. This panorama highlights the need to review and improve eating habits.

Cholesterol is a fatty substance necessary for the normal functioning of the body. It is part of cell membranes and participates in the synthesis of hormones.

However, when its levels rise, especially LDL or “bad” cholesterol, can accumulate in the arteries and form plaques that hinder blood flow. On the other hand, HDL or “good” cholesterol helps eliminate excess LDL cholesterol. Therefore, specialists advise regularly monitoring these values ​​through medical studies.

Experts warn about several food groups that increase cholesterol and cardiovascular risk. Red and processed meats contribute the most to increased levels.

Elizabeth Klodascardiologist at Mayo Clinic and the Johns Hopkins Universityrecommended limiting the consumption of red meat to 85 grams and only once a week, or avoid them completely, to keep cholesterol under control. Even poultry contains saturated fat, so it is not entirely harmless. As substitutes, Klodas proposed the consumption of fish and shellfish prepared without butter.

The group of Ultra-processed and industrial baked goods represent another source of risk. This category includes snacks, cookies, cakes, pastries and ready meals, which are usually made with refined flours, fats and added sugars.

Klodas stated that “All of these are largely responsible for high cholesterol.” and suggested preparing them at home to have greater control of the ingredients. The excess of salt and free sugar in ultra-processed foods enhances their negative effect on heart health.

Saturated fats and fried foods occupy a central place among foods that increase cholesterol. These fats are present in fatty meats, sausages, full-fat dairy products and industrial baking products.

Klodas warned that the cooking process in oil further increases the saturated fat load. As an alternative, he recommended baking vegetables or using air fryers, which require less fat and achieve similar results in flavor and texture.

Excess salt and added sugars should be carefully limited. High salt consumption increases blood pressure, which is a direct risk factor for heart disease. Taylor advised not to exceed the five grams daily (the equivalent of a teaspoon of tea) and opt for herbs, spices or lemon to season.

As for sugar, it suggests that you do not exceed the 5% or 10% of daily caloric intake -around six teaspoons for women and nine for men—. Saving sweets for special occasions and reducing sugar in hot drinks is an effective strategy to reduce sugar consumption.

Unhealthy eating habits also have an impact on increased obesitythe diabetes and the colon cancerin addition to cardiovascular diseases.

According to the World Heart Report 2025, two in three adults could be obese by 2050 if these trends continue. Excessive consumption of these products is linked to 10% of cardiovascular deathswhich shows the urgency of modifying the diet.

To reduce these risks, Specialists suggest prioritizing fresh, unprocessed foods. Taylor highlighted that increasing the intake of whole grains, fruits, vegetables, nuts, seeds and oily fish significantly improves heart health.

It is recommended at least five daily servings of fruits and vegetables, two fish per week —one of them blue— and choose whole-grain bread and pasta, sources of fiber and with less added salt and sugar. Nutrition education in childhood also appears to be essential to prevent future heart diseases.

He added sugaralthough it is usually related mainly to the risk of diabetes, it also impacts cholesterol levels. High consumption favors an increase in triglycerides and a decrease in HDL, the protective cholesterol, thus increasing cardiovascular risk.

Taylor explained that excess sugar in the diet contributes to the deposition of fat in the arteries and the development of heart disease. To take care of cardiovascular health, It is key to gradually reduce sugar consumption and reserve sweet foods for exceptional situations.