What other foods are known to impact cholesterol levels and heart health?

Other foods that are usually high in saturated fat include red meat, processed meat, pastries, fried snacks, cakes, and full fat dairy products like cream and cheese. There is some research that suggests that the type of saturated fat found in dairy (odd-chain fatty acids^[1] and a trans fat called CLA) may have a protective effect on CVD risk.^[2] Other properties of full-fat dairy may also have an effect. For example, butter, which contains a low level of intact milk fat globule membranes (MFGM),^[3] is seen to increase LDL-C to a higher degree than cream, which contains more MFGM. But stronger evidence is needed before full-fat dairy can be recommended as a heart-healthy food.

There is also good evidence that a high intake of fruit and vegetables^[4] and including plenty of fiber^[5] in the diet (which can be found in fruits, vegetables, legumes, and whole grains), reduces CVD risk. Similarly, consuming oily fish has been shown to increase HDL-cholesterol and reduce triglyceride levels.^[6] However, in a similar way that olive oil is seen to be more beneficial than MUFA on its own, omega-3 supplements are not observed to have the same protective effect on CVD risk,^[7] compared to consuming fish.^[8]