“Chocolate doesn't increase cholesterol levels, but it doesn't decrease cholesterol levels either.” Still, cocoa — a major ingredient in chocolate — may prove to be the next frontier in health research, according to Kris-Etherton.
Chocolate contains cocoa butter, which is high in saturated fat, yet one-third of chocolate's fat comes from stearic acid. Although it's a saturated fat, stearic acid does not raise LDL cholesterol (the bad cholesterol) as do most other saturated fats.
Cholesterol is mostly found in animal products. As a plant-based product, cocoa butter contains only a small amount of cholesterol. As a result, dark chocolate contains a very small amount of cholesterol (less than 5 mg/100 g).
Eating dark chocolate and cocoa alone didn't appear to have a major effect on heart health, she said. “Chocolate doesn't increase cholesterol levels, but it doesn't decrease cholesterol levels either.”
However, dark chocolate is a high-calorie food, containing about 150–170 calories per ounce. It also contains saturated fat, which may affect cholesterol levels. Research suggests the benefits of flavanols outweigh the risks of higher cholesterol. But, remember, chocolate is a treat.
Though brewed coffee does not contain actual cholesterol, it does have two natural oils that contain chemical compounds -- cafestol and kahweol -- which can raise cholesterol levels. And studies have shown that older coffee drinkers have higher levels of cholesterol.
However, some experts believe that milk chocolate may not be the best choice for people with high cholesterol, as it is high in saturated fat and sugar. Alternatively, dark chocolate may be a better option as it is lower in sugar and fat and contains antioxidants that can help improve cholesterol levels.
"Try a baked apple, poached pear, a bowl of sorbet topped with diced mango," recommends Elizabeth Somer, MA, RD, author of "Eat Your Way to Happiness" (Harlequin, 2009). She also suggests snacking on frozen blueberries or dunking fresh strawberries in a little fat-free dark chocolate syrup.
1) Red Meat
Beef, lamb, and pork – these are high in saturated fats and contain more cholesterol. Swap these out for healthy proteins like beans, chicken, and fish.
Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease. Cholesterol and triglycerides can harden or block your arteries over time, leading to heart disease or atherosclerosis.
A person can combat high cholesterol by exercising regularly. Forms of exercise that help a person lower their total and LDL cholesterol levels include walking, running, cycling, and swimming. Often, these exercises can also help raise the levels of a person's HDL cholesterol.
Cutting back on saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can reduce cholesterol by 5% to 10%.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
A sudden increase in cholesterol can result from various factors, such as stress, diet, certain medications, pregnancy, and lifestyle habits, including smoking and drinking coffee or alcohol. Cholesterol is a waxy, fatty substance in cells.
“Most of the LDL we have in our body is genetically predetermined,” Dr. Bruemmer says. “We can make it much worse by consuming the wrong foods. But your LDL wouldn't lower much if you stopped drinking coffee.”
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
Also, chocolate is high in sugar and saturated fat. It is a high-energy (high calorie) food, and too much can result in excess weight, a risk factor for cardiovascular disease. Healthier sources of polyphenols include beans, pulses, fruit and vegetables.