Dr West says one diet that can help with cholesterol is the DASH diet, (short for Dietary Approaches to Stop Hypertension).

According to the Mayo Clinic, the DASH diet can lower low-density lipoprotein (LDL or “bad”) cholesterol levels in the blood and is endorsed by the American Heart Association and the American College of Cardiology.

The DASH diet consists mainly of vegetables, fruits and whole grains, and includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.

This heart-healthy eating plan limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.

You don’t necessarily need to follow the DASH diet to the letter to see its benefits, though. You could try tweaking your current eating habits in ways that can significantly impact your cholesterol levels for the better.

Dr West and registered dietitian Theresa Gentile, MS, RDN, CDN—who is a national spokesperson for the Academy of Nutrition and Dietetics—list the top seven foods you should limit when you’re trying to get your cholesterol under control.

Fried foods

French fries and onion rings might be tempting at the pub or drive-thru window, but they generally raise your LDL (low-density lipoprotein) level, also known as ‘bad’ cholesterol, and often contain trans fatty acids.

Gentile says trans fatty acids have been shown to increase cardiovascular mortality and disease in a manner similar to saturated fatty acids.

Butter

Butter is high in saturated fatty acids (which are derived from both animal fats and plant oils) and can be a culprit for increased cholesterol levels, says Gentile.

The American Heart Association recommends about 13 grams of saturated fat per day.

Cheese

Cheese has become such a staple for many of us, as it’s high in protein and calcium—just be aware that cheese is also high in saturated fatty acids.

You probably don’t need to remove cheese completely out of your diet, but a fondue pot or a cheeseboard should be a rare treat, not a regular affair. The Healthy @Reader’s Digest’s Medical Review Board co-chair Latoya Julce says moderation is key for dairy in general.

Baked goods

Cookies, cakes, cupcakes are certainly delicious, but baked goods also contain a high amount of butter or shortening…which—you guessed it—can be high in saturated fat.

Baked goods also usually contain high amounts of sugar. If an everyday sweet treat is a tough habit to break.

Tropical oils

Tropical oils, like palm oil and coconut oil, should also be limited. Gentile says that in some studies, these oils seem to raise both bad cholesterol levels (LDL) and good levels (HDL).

If you often use coconut oil in your cooking, don’t go crazy with the amount. Also, rotate in avocado oil or olive oil when possible.

Beef

Gentile recommends limiting your consumption of it because of its high saturated fat content (100 grams of untrimmed beef contains about 99 milligrams cholesterol and 29.4 grams of saturated fat).

Says Dr. West: “Consumption of both red meat and processed meats has shown a consistent relationship across multiple studies with increased risks of heart disease, cancer and diabetes—with the extent of increased risk varying with the amount of red meat eaten. That said,” he adds, “red meat is a good source of dietary protein, iron and vitamin B12—but current guidance, despite such benefits, is to limit intake to no more than two or three servings per week.”

To visualize a serving size, think of a half-cup or three ounces—which is about the size of a deck of cards.

Processed meats and sausage

Gentile says deli meats and sausages should be eaten minimally because they’re often comprised of the fattiest cuts of meat.

Dr. West highlights the “high salt content” in processed meats like sausage bacon, and sliced meats. That salt, he says, is “additive to the risk of cardiovascular disease.”

Next Steps

Limiting the amount of foods with high cholesterol can be a good place to start—however, Dr. West says, it’s important to manage your own demands on yourself. 

“For people with high cholesterol, a completely cholesterol-free diet is impossible to follow—so moderation and choosing lower-fat options where possible is advisable,” he explains.

“That said, a plant-based diet can go a long way to cutting dietary intake of cholesterol: Fruits and vegetables contain little, if any, cholesterol, and the added high fibre and vitamin content is not only heart-healthy, but may reduce the risk of cancer also.”

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Are all fats bad? Are all carbs worse? And is it possible to consume too much protein? With so much conflicting nutrition information out there, it’s easy for people to fall into unhealthy eating habits without even realizing it.

Especially when it comes to losing weight, people tend to make the same (avoidable) mistakes that are unknowingly sabotaging their efforts. Fortunately, these diet blunders are easy to overcome if you know better. Learn from these common diet mistakes everyone else is making, compliments of Eat This, Not That!, and vow to never be one of those people. And to really accelerate your weight-loss efforts, check out our don’t miss list of 55 Ways to Boost Your Metabolism!

1. Not Eating Enough Fat

When the first US dietary guidelines were released in 1980, fat was deemed as something you should avoid. It was a sentiment that drove the diet industry for the next 20 years, even as obesity rates continued to climb. It turns out, fat was probably never the problem to begin with (studies point to sugar being a bigger trigger to obesity than dietary fat), and some healthy fats could actually help you lose weight. Unfortunately, some people still believe this outdated advice. Fat is an important macronutrient that will help you feel full, give you much-needed nutrients, and could even lower bad cholesterol. Stick to healthy monounsaturated fats, like the ones found in olive oil, almonds, peanut butter, and avocados. For a more complete list, check out our 8 Fatty Foods That Make You Skinny.

2. Not eating enough carbs

Carbs have been demonized as the culprit behind weight gain, with low-carb diets being all the rage. While it’s true that refined carbohydrates such as sugar, white pasta, and white bread can spike blood sugar and lead to weight gain, complex carbohydrates can actually help you lose weight.

Jim White, RD, ACSM and owner of Jim White Fitness says when people cut their carbs down too low, it can really sabotage their weight-loss efforts. “[Cutting carbs] really affects their energy levels, and they end up craving more carbs,” he says. “Also, they don’t have a lot of energy for working out, so a lot of times they’ll skip out on their workout.” Plus, complex carbs have fiber which will keep you full and give you lasting energy.

3. Eating too much protein

Protein is an essential macronutrient for weight loss. It helps build lean muscle, which burns calories at rest and can help you lose weight. But it is possible to have too much of a good thing. “People just think that protein is the holy grail when it comes to macronutrients,” White says. “Eating too much protein, people don’t realize, it still has calories and it can still get contributed to body fat if overeaten.” If you’re a regular exerciser, White says to aim for no more than 1.2-1.7 grams of protein per kilogram (about 2.2 pounds) of body weight. People who overdo it with the protein powders and servings of meat can find themselves packing on the pounds, not shedding them.

4. Cutting out entire food groups

Many popular fad diets require people to cut out entire food groups, such as dairy, grains, or meat. The problem with these plans is they are too restrictive and can cause people to get bored or lose motivation, and give in to unhealthy cravings. Plus, eliminating major food groups can lead to some nutrient deficiencies, such as not enough fiber, protein, or calcium. Unless you have an actual food allergy, be wary of meal plans that require you to ditch important food groups.

5. Being too restrictive

Some people assume if cutting calories leads to weight loss, then a drastic calorie deficit must mean faster results. Not exactly. A study published in the journal Psychosomatic Medicine found that people who went on a severe low-calorie diet didn’t lose weight in the long-term, thanks to excess production of the stress hormone cortisol. When your body releases too much cortisol, it signals the body to store fat, especially in your abdomen. And that’s not all.

“When you’re not eating enough calories, your metabolism can slow down, you don’t have enough energy for workouts, and you’re more likely to binge eat,” White says, “We recommend nothing under a 1,200 calorie diet, especially for women.” Plus, restrictive diets aren’t plausible in the long run; when you’re always hungry and feeling deprived, you’re more likely to binge on unhealthy comfort food.

6. Eating Too Much after a workout

A regular exercise regimen is an essential part of any weight-loss program, but it doesn’t give you license to binge on whatever you want after you finish. Sure, working out torches calories, but people often dramatically overestimate just how much they burned (fitness trackers and cardio equipment calorie counters tend to be wildly inaccurate). People who reward themselves after a sweat sesh can overdo it, even with seemingly “healthy” post-workout snacks like protein shakes. If you must refuel, stick to these post-workout snacks from fitness experts.

7. Eating diet food

Be wary of foods labeled “low-fat,” “sugar-free,” or “gluten-free;” just because they are marketed as diet-friendly, they could actually be bad for your waistline. Most of these foods are highly processed and contain questionable ingredients like vegetable oils, aspartame, and corn syrup. It’s best to stick to food that doesn’t come in a package in the first place (natural, whole foods), or if you must, choose something with minimal ingredients.

8. Treating all calories the same

Counting calories can be an effective way to lose weight, but not all calories are created equal. A study published in JAMA found that people who ate a high-fat diet lost more weight than those who ate the same calories but on a low-fat diet, which points to not all calories being the same. And it doesn’t take a dietitian to know that someone who eats 1,500 calories of chips, cupcakes, and soda isn’t going to lose weight compared to someone who eats those same 1,500 calories in lean meat, fruits, vegetables, and whole grains. If you’re calorie counting, definitely leave a little room for some food you enjoy, but don’t think your body is going to process every calorie the same.

9. Not eating in moderation

Even for people who do pile their plates with healthy calories, they could be unknowingly sabotaging themselves. Foods that have a health halo can especially lead to weight gain. Even though there are a lot of really delicious foods that are good for you such as avocados, hummus, peanut butter and bananas, these are still calorie-dense and can cause weight gain if you’re not too careful. Enjoy these foods, but be sure to stick to a serving size.

10. Drinking your calories

Watching every morsel of food that goes in your mouth is one thing, but what about what you’re sipping on? Even seemingly healthy beverages can be the source of unwanted calories. Cold-press juices can be serious calorie and sugar bombs. Yes, even the green ones; a lot of times, they’re made with high-sugar fruits such as bananas and pineapple, so the calories can creep up fast. Also, each splash of creamer and packet of sugar in your coffee adds up. To stay on track, it’s best to sip on water and unsweetened green tea.