20 High Cholesterol Foods – Which to Eat and Which to Avoid
Cholesterol has a bad reputation as it can cause many heart diseases. Eating foods high in cholesterol can cause heart issues like high blood pressure, heart attacks, and strokes. But you are amazed to know that this waxy substance or lipid is also produced by your liver. Eating foods high in cholesterol can raise your cholesterol levels.
People avoid dietary cholesterol for good heart health. It helps them to keep their cholesterol levels low. Because your liver produces enough cholesterol vital for your bodily functions. It helps in making the cell wall. And it helps produce hormones, vitamin D, and bile. Not all cholesterol is bad, but a certain type can harm you.
It is a lipid that does not dissolve in the blood; it needs a carrier to move around the body. There are two types of cholesterol based on the carrier(lipoprotein) they need.
- LDL or Bad Cholesterol
- HDL or Good Cholesterol
LDL or Bad Cholesterol
This type of cholesterol can cause many heart diseases. It is called bad cholesterol because it is cholesterol from all body parts to your arteries. This can cause blockage or form a plague in the arteries, making them narrow, which slows down the blood flow in them. This will lead to many heart diseases. A high LDL cholesterol level can raise your risk of blood clot formation, which can cause heart disease.
HDL or Good Cholesterol
This type of cholesterol is called good cholesterol. It carries cholesterol from all body parts to the liver, where it is processed and then removed from the body. You can say it is your body's vacuum cleaner. It helps to remove all LDL or bad cholesterol from your body. High HDL cholesterol levels are vital for good heart health and prevent many chronic heart diseases.
Is dietary cholesterol bad for me?
Many people are worried about to maintain their body cholesterol level. The dietary cholesterol has a slight impact on your cholesterol levels. You get only about 25% of the cholesterol from foods. And the rest is produced by your liver. If you eat food low in cholesterol or avoid high-cholesterol food, your body tends to make more to balance it.
This shows that dietary cholesterol does not affect your cholesterol levels. Some people may have high cholesterol levels after binge eating foods high in cholesterol. It also shows a beneficial effect on the LDL-to-HDL ratio. It is used as the best indicator of heart disease risk.
Avoiding high-cholesterol foods is not easy for many people. Not all high-cholesterol foods are bad for your heart health. But some of them are vital to maintain your health. This article discusses which high-cholesterol foods are good and bad for heart health. Here is the list of 20 high-cholesterol foods– which to eat and which to avoid. This will help you add healthy foods to your diet. And you can eat your favorite foods without worrying about high cholesterol levels.
How much cholesterol should you eat?
Your body makes most of the cholesterol, so there is no minimum dietary cholesterol goal. But if you have a risk of heart disease, you should limit your cholesterol intake to 200 milligrams daily. And if you have no risk of heart problems, you can eat up to 300 milligrams daily.
Which high-cholesterol food you can eat?
As we mentioned above, high-cholesterol foods are not bad for health. Some of them are so common that we used to eat them every day. Here are some of the high-cholesterol foods you can enjoy without worry.
- Eggs
Yes, eggs are everyone's favorite, and you eat them every day in the breakfast. It is one of the most nutritious foods and a high-cholesterol food.
One large egg offers 211 mg of cholesterol or 70% of the DV.
Most people avoid it due to its high cholesterol content. However, studies show that eggs do not negatively impact cholesterol levels. Eating whole eggs can increase the HDL cholesterol levels. Eggs are also a great source of protein and many nutrients, such as B vitamins, selenium, and vitamin A. Eating 1–3 eggs daily is perfectly safe for healthy people.
Enjoy your eggs as you like: fry, boil, or make scrambled eggs. They are versatile, and you can make a new dish daily. Eat eggs every day to keep your heart healthy and happy.
- Cheese
Cheese has a bad reputation for being high in cholesterol; most people think it is bad for health. But you are amazed that full-fat cheese does not negatively impact your cholesterol levels.
A 1-ounce (28-gram) serving of cheese offers 27 mg of cholesterol or 9% of the DV.
Many studies have been done to prove that. One study of 162 people eating 80 grams or about 3 ounces of full-fat cheese daily for 2 weeks found no rise in LDL cholesterol levels. Compared to people who eat the same amount of low-fat cheese or equal calories from bread and jam.
Cheese is also very nutritious, and it has many healthy nutrients. It is a good source of calcium, protein, B vitamins, and vitamin A. However, different types of cheese have different nutrients. Enjoy it as it is good for your health. But remember, cheese is also high in calories. So, it is better to keep to your serving size of 1–2 ounces at a time if you are on a diet.
- Shellfish
Shellfish are high-cholesterol foods; it includes clams, crabs, and shrimp. They are also very nutritious and are good protein, B vitamins, iron, and selenium sources.
A 3-ounce (85-gram) serving of shrimp offers 166 mg of cholesterol, over 50% of the DV.
Moreover, shellfish contain bioactive components such as carotenoid antioxidants and the amino acid taurine. These compounds promote heart health, help prevent heart disease, and lower bad LDL cholesterol. People who eat lots of seafood have a low risk of heart disease, diabetes, and inflammatory diseases like arthritis.
- Pasture-Raised Steak
Meat is a good source of protein but is also high in cholesterol. But pasture-raised steak is rich in nutrients and does not raise your body's cholesterol level.
A 4-ounce (112-gram) serving of pasture-raised steak provides 62 mg of cholesterol or 20% of the DV.
Pasture-raised steak is also a good source of vitamins and minerals like B12, zinc, selenium, and iron. This steak is low in cholesterol compared to feedlot beef. It also has omega-3 fatty acids, which are known as heart-healthy fats. Omega-3 fatty acids can improve heart health and prevent many heart diseases. Red meat is associated with heart issues, but studies show no relation between red meat and the risk of heart disease. Enjoy your steak with healthy green veggies and keep your heart healthy and cholesterol at bay.
- Organ Meats
Organ meats (the heart, kidney, and liver) are high in cholesterol but are highly nutritious.
They are a good source of B vitamins, folate, and minerals like iron, magnesium, selenium, and zinc. Also, it is rich in vitamins A, D, E and K.
A 2-ounce (56-gram) serving provides 105 mg of cholesterol or 36% of the DV.
Organ meats can help you lose weight, gain muscle, increase iron absorption, and save money. These are cheaper than the finest cuts and help to reduce food waste. Organ meats are high in cholesterol, but it does not affect your body's cholesterol levels. Studies show that dietary cholesterol is not linked to heart problems and strokes in adults.
- Sardines
Sardines are not only highly nutritious but make a tasty addition to many delicious dishes. It is high in cholesterol and also a good protein source.
One 3.75-ounce (92-gram) serving of sardines offers 131 mg of cholesterol or 44% DV.
Sardines are rich in vitamins, calcium, and minerals. It offers 63% RDI for vitamin D, 137% RDI for B12, and 35% RDI for calcium. It is a great iron, selenium, phosphorus, zinc, copper, magnesium, and vitamin E source. Also, sardines contain heart-healthy omega-3 fatty acids. Add your sardines to salads, soups, pasta, casserole, or grilled or baked. It keeps your heart and bones healthy.
- Full-Fat Yogurt
Fat is known to be unhealthy and related to high cholesterol. But full-fat yogurt is highly nutritious, even high in cholesterol. It is a good protein, calcium, phosphorus, and B vitamins source.
One cup (245 grams) of full-fat yogurt provides 31.9 mg of cholesterol or 11% of the DV.
Recent research shows that a high intake of full-fat fermented dairy products may reduce LDL cholesterol and blood pressure. Also helps lower the risks of stroke, heart disease, and diabetes. Also, dairy products like yogurt may improve digestive health by positively impacting gut-friendly bacteria. Enjoy it in breakfast paired with berries.
- Chicken Breast
Chicken is a good source of protein but high in cholesterol. Chicken breast has more cholesterol than eggs but does not affect cholesterol levels.
A (6-ounce) serving of cooked chicken breast provides 197.2 mg of cholesterol or 66% of the DV.
Chicken is also high in minerals and vitamins such as B6, B12, iron, zinc, and copper. It helps to keep you in shape, aids in weight loss, and builds more muscles. Chicken breast is lower in saturated fat than red meats. This makes it a healthy alternative for beef, pork, and lamb. It also strengthens your bones.
Eat your chicken breast grilled or baked paired with your favorite veggies. Or add it to soup, sandwiches, pasta, salads, and more. Feel free to try new dishes and keep your heart healthy.
- Turkey Breast
This festive food is high in cholesterol but good for your health. Turkey breast is an excellent source of protein and many vitamins and minerals. Also, it is low-fat, which makes it heart-friendly.
A (6-ounce) serving of roasted turkey breast offers 136 mg of cholesterol or 45% of the DV.
Turkey breast is also rich in minerals and vitamins like B3, B6, B12, zinc, selenium, and phosphorus. Being high in protein, turkey promotes good sleep, aids weight loss, and keeps your mood good. Add it to salads, casseroles, sandwiches, and soups.
- Mackerel
This fatty fish is high in cholesterol, like sardines. But it is also rich in omega-3 fatty acids, which is good for heart health.
A cooked 6-ounce Atlantic mackerel fillet provides 127.5 mg of cholesterol, or 43% of the DV.
It is a good source of vitamins and minerals like B12, D, magnesium, and selenium. Mackeral is an excellent protein source that helps you shed some pounds. Eat this fatty fish and keep your heart, brain, and bones healthy.
- Blue Crab
Blue carb is highly nutritious and high in cholesterol. But it is so delicious you must add to your plate. It is low in saturated fat, not affecting your cholesterol levels.
1 cup of flaked blue crab provides 114.5 mg of cholesterol or 38% of the DV.
Blue carb is also a good source of protein vital for your body. And it has omega-3s, selenium and vitamin B12. Protein keeps you feeling full and reduces your appetite. This will help you to lose weight and make some muscles. Also, blue carbs have heart-healthy fats, which help prevent many heart diseases and keep your heart happy and healthy.
- Salmon
Salamon is one of the best protein sources and is high in cholesterol. Doctors recommend eating this fatty fish twice a week. Because it is highly nutritious and does not affect your cholesterol levels.
A cooked 6-ounce fillet of sockeye salmon provides 103.7 mg of cholesterol, or 35% of the DV.
Salamon is known for its heart-healthy effects as it is high in omega-3 fatty acids. This fatty fish is also a good source of protein, vitamin D, selenium, and B vitamins. It keeps your heart, brain, skin, eyes, and bones healthy. Also, it helps to prevent many chronic diseases, such as cancer and depression. Enjoy it as grilled or air-fried, or add it to sandwiches, salads, and pasta.
- Whole Milk
Milk is one of the healthiest foods on the earth, but also high in cholesterol. But it is low in saturated fats, which do not increase cholesterol levels.
Whole milk provides 48.8 mg of cholesterol, or 16% of the DV.
Recent studies found that whole is much better than skim milk. It had similar effects on LDL cholesterol and triglycerides. It is a good source of protein, calcium, zinc, selenium, vitamins A, D, and B12. Enjoy this healthy drink and keep your bones, teeth, and body healthy.
Which high-cholesterol foods you should avoid?
High-cholesterol foods which contain trans fats must be avoided. Here are some foods you should avoid to keep your heart healthy and happy.
- Fast Food
Fast food is at the top of the list of high-cholesterol foods you should avoid. It is high in saturated fat, trans fat, refined carbs, added sugar, and salt. All these things are not good for your heart and can cause heart disease.
Fast food has 465.4 mg of cholesterol, or 155% of the DV.
People who consume fast food in high amounts have higher cholesterol, which causes weight gain, heart disease, and diabetes. Cook and eat healthy meals at home more than fast food. It can reduce high LDL cholesterol levels. Also, it helps to lose weight and reduce heart disease risk.
- Sausage
Processed meats, such as sausages, are high in cholesterol. High intake of processed meats is linked to an increased risk of heart disease and certain cancers like colon cancer.
A big cooked sausage link provides 270.1 mg of cholesterol or 90 % of the DV.
A review conducted over 614,000 participants found that each additional 50-gram serving of processed meat per day was associated with a 42% higher risk of developing heart disease.
- Pork Chops
Fatty red meat, like pork chops, is high in cholesterol, and you should avoid it whenever possible. It is high in saturated fat, which can increase your cholesterol levels.
One pork chop with fat provides 177.2 mg of cholesterol, 59% of the DV.
It contains 46% of the saturated fat DV. Choose a lean pork chop (with the fat removed) cut; it is low in saturated fat to 20% of the DV.
- Fried Chicken
Fried foods are considered unhealthy and high in cholesterol. Fried chicken is high in cholesterol and must be avoided whenever possible.
A fried chicken has 161 mg of cholesterol, or 54% of the DV.
They are high in calories and contain trans fats that may increase the risk of heart disease.
It increases the LDL cholesterol levels, which leads to heart disease. Also, fried food harms your health and causes other chronic diseases such as obesity and diabetes.
- Desserts
Desserts are delicious and sweet but unhealthy and high in cholesterol. They contain added sugars, unhealthy fats, and calories. Cakes cookies, pastries, ice cream, and other sweets are cholesterol-rich.
A slice of yellow cake with vanilla frosting provides 50.3 mg of cholesterol or 17% of the DV.
High consumption of these foods can negatively impact your overall health and cause weight gain over time. Studies show that high added sugar intake can cause obesity, diabetes, heart disease, cognitive decline, and certain cancers. Also, these foods often lack the essential nutrients your body needs.
- Butter
Butter is everyone's favorite, but it is high in cholesterol. It is high in saturated fats and makes 36% DV for cholesterol.
One tablespoon of salted butter provides 30.5 mg of cholesterol or 10% of the DV.
People with high cholesterol must avoid dietary cholesterol to keep their cholesterol level low. Keeping saturated fat intake below 6% of your total calories is recommended. This will help to keep your cholesterol levels at bay. Prepare your meal in healthy cooking oils like olive or avocado oil.
- Oil-packed Canned Fish
Most people believe that fish packed in oil are good for heart health. But fish submerged in oil contains a certain amount of cholesterol.
According to studies, canned sardines in oil has 142 mg of cholesterol per 100 gram of fish. It is equivalent to 17 mg of cholesterol per one piece of sardine. It still needs to be a healthy food for people monitoring their diet and cholesterol levels.
Some healthy ways to lower your cholesterol levels.
Besides avoiding high-cholesterol foods, you can reduce your cholesterol in many other healthy ways. It includes:
- Eat more fiber: Add fruits, veggies, beans, and oats to your diet. These are rich in fiber, which helps to lower LDL cholesterol levels.
- Be physically active: Do regular exercise to lower your cholesterol levels.
- Shed some pounds: Losing weight can help lower your LDL levels.
- Quit smoking( if you smoke): Smoking is linked to increased LDL cholesterol levels.
