Certain high-cholesterol foods, such as eggs and full-fat yogurt, can offer health benefits. However, others, like processed meats, may increase the risk of heart disease and other serious conditions.
Cholesterol in food is often misunderstood. For most people, consuming cholesterol-rich foods is not harmful and can even provide essential nutrients.
This article explains why you shouldn’t fear cholesterol and lists 7 healthy high-cholesterol foods to enjoy, as well as 4 that should be avoided.
1–7: Healthy High-Cholesterol Foods
1. Eggs Eggs are incredibly nutritious and an excellent protein source. One large egg contains 207 milligrams of cholesterol. Research suggests that eggs do not significantly raise blood cholesterol levels and may even increase HDL (“good”) cholesterol. Eating 1–2 eggs per day is generally safe for most healthy individuals.
2. Cheese A slice of Swiss cheese contains about 20 milligrams of cholesterol and is rich in calcium and other nutrients. Studies show that consuming 80 grams of full-fat cheese daily does not raise LDL (“bad”) cholesterol compared to low-fat cheese or an equivalent amount of calories from bread and jam.
3. Shellfish Shellfish, such as clams, crab, and shrimp, are excellent sources of protein, B vitamins, iron, and selenium. A 3-ounce serving of canned shrimp provides 214 milligrams of cholesterol. Increased seafood consumption is associated with improved cognitive, visual, and cardiovascular health.
4. Pasture-Raised Steak Pasture-raised steak is rich in protein and omega-3 fatty acids, which have anti-inflammatory properties. A 4-ounce serving contains about 62 milligrams of cholesterol and is lower in cholesterol than feedlot beef.
5. Organ Meats Organ meats, including heart, kidney, and liver, are high in cholesterol but also highly nutritious. For example, chicken heart provides 351 milligrams of cholesterol per cup and is an excellent source of CoQ10, vitamin B12, iron, and zinc.
6. Sardines Sardines are nutrient-dense and convenient. A 3.75-ounce serving contains 131 milligrams of cholesterol and provides 63% of the Daily Value (DV) for vitamin D, 137% for vitamin B12, and 35% for calcium.
7. Full-Fat Yogurt Full-fat yogurt is rich in cholesterol and packed with nutrients. One cup contains 31.8 milligrams of cholesterol and is associated with lower LDL cholesterol, reduced blood pressure, and a lower risk of stroke, heart disease, and diabetes.
8–11: High-Cholesterol Foods to Avoid
8. Fried Foods Fried foods, including deep-fried meats and cheese sticks, are high in cholesterol and often contain trans fats, which can increase heart disease risk. They are also high in calories and may contribute to other health issues.
9. Fast Food Frequent fast food consumption is linked to higher cholesterol levels, increased abdominal fat, and a higher risk of heart disease, diabetes, and obesity.
10. Processed Meats Processed meats like sausages, bacon, and hot dogs are high in cholesterol and should be limited. Studies show that each additional 50-gram serving of processed meat per day is associated with a 42% higher risk of heart disease.
11. Desserts Sweets such as cookies, cakes, ice cream, and pastries are high in cholesterol, added sugars, and unhealthy fats. High sugar intake is linked to obesity, diabetes, heart disease, and other serious health issues.
Understanding Cholesterol
Cholesterol is a waxy substance found in the body and animal products. It’s essential for hormone production, vitamin D absorption, and bile production. HDL (“good”) cholesterol helps remove excess cholesterol, while LDL (“bad”) cholesterol is associated with plaque buildup in arteries.
While dietary cholesterol can slightly affect blood cholesterol levels, it does not have a significant impact on heart disease risk for most people. The majority can safely include high-cholesterol foods in their diet.
Effective Ways to Manage Cholesterol
To lower LDL cholesterol and improve heart health, consider these evidence-based strategies:
Increase Fiber Intake: Fiber can help lower LDL cholesterol levels.
Boost Physical Activity: Regular exercise is effective for reducing cholesterol levels.
Lose Weight: Shedding excess weight can improve LDL levels.
Quit Smoking: Smoking raises LDL cholesterol levels.
Eat More Fruits and Vegetables: A diet rich in produce is linked to lower LDL cholesterol.
Frequently Asked Questions
Can drinking water reduce cholesterol? Staying hydrated may help manage cholesterol levels, as dehydration can potentially increase cholesterol.
Does coffee affect cholesterol? Caffeine may assist in clearing LDL cholesterol from the body.
Do bananas lower cholesterol? Bananas are high in fiber, which can help reduce LDL cholesterol levels.
How long does it take for cholesterol to decrease? It typically takes 3–6 months to see a reduction in cholesterol levels after making diet and lifestyle changes.
Conclusion
Not all cholesterol-rich foods are created equal. While foods like eggs and full-fat yogurt can be part of a healthy diet, others such as fried foods and processed meats can be harmful. Most people can enjoy healthy cholesterol-rich foods, but it’s important to limit those that are less beneficial.
