13 Best Foods High in Cholesterol to Monitor for Heart Health
Cholesterol is a type of fat that is essential for the body, playing key roles in building cells, producing hormones, and supporting brain function. However, when levels of low-density lipoprotein (LDL) cholesterol—often referred to as “bad cholesterol”—become too high, it can lead to the buildup of plaque in the arteries, increasing the risk of heart disease, stroke, and other cardiovascular issues. While the body naturally produces cholesterol, certain foods are high in dietary cholesterol and can contribute to elevated blood cholesterol levels if not consumed in moderation.
In recent years, research has shown that dietary cholesterol doesn’t affect blood cholesterol levels as much as once thought, and it’s saturated fat and trans fats in foods that often pose a bigger threat to heart health. However, for those at risk of heart disease, it’s still important to monitor the intake of high-cholesterol foods, especially those that are also rich in saturated fats.
In this article, we will explore the 13 best foods high in cholesterol that you should monitor to maintain heart health. We’ll examine which foods can be enjoyed in moderation and which ones should be limited for optimal heart function.
1. Egg Yolks
Eggs are one of the most nutrient-dense foods and an excellent source of high-quality protein, vitamins, and minerals. However, egg yolks are also high in cholesterol, containing about 186 mg of cholesterol per egg yolk, which accounts for more than half of the daily recommended cholesterol intake (the general guideline is to consume no more than 300 mg of cholesterol per day for healthy individuals).
Despite the high cholesterol content, research has shown that eating eggs in moderation does not significantly increase blood cholesterol levels in most people. In fact, eggs can raise high-density lipoprotein (HDL) cholesterol, which is known as the “good cholesterol” that helps remove excess cholesterol from the bloodstream. Eggs are also a great source of omega-3 fatty acids, which are beneficial for heart health.
While eggs can be part of a heart-healthy diet, it’s important to monitor how many you consume per week. Individuals with high cholesterol or familial hypercholesterolemia should limit their intake of egg yolks and opt for egg whites or cholesterol-free egg substitutes as alternatives.
2. Shellfish (Shrimp, Lobster, and Crab)
Shellfish, including shrimp, lobster, and crab, are known for their high cholesterol content. For example, a 3-ounce serving of shrimp contains about 170 mg of cholesterol, while lobster contains roughly 140 mg per 3 ounces. Shellfish are also relatively low in saturated fats, making them a more heart-friendly option compared to other high-cholesterol foods.
Shellfish are rich in essential nutrients such as omega-3 fatty acids, selenium, and zinc, which are beneficial for overall health. Omega-3 fatty acids, in particular, help reduce inflammation and lower the risk of heart disease.
Although shellfish are high in cholesterol, studies suggest that moderate consumption does not have a major impact on blood cholesterol levels for most people. Shellfish can be enjoyed occasionally as part of a heart-healthy diet, but those with existing high cholesterol levels should limit portions to avoid excessive cholesterol intake.
3. Red Meat (Beef, Lamb, and Pork)
Red meat—including beef, lamb, and pork—is one of the richest sources of dietary cholesterol, particularly cuts that are high in saturated fat. For example, a 3.5-ounce serving of ribeye steak contains about 110 mg of cholesterol and 20 grams of saturated fat. Ground beef and pork also contain high levels of both cholesterol and saturated fats.
Red meat has been linked to increased cholesterol levels and a higher risk of heart disease when consumed in excess. The saturated fat content in red meat raises LDL cholesterol, which can contribute to plaque buildup in the arteries.
For heart health, it’s best to choose lean cuts of meat, such as sirloin or round cuts, and to limit the frequency of red meat consumption. Consider replacing red meat with plant-based proteins like legumes, tofu, or tempeh, or with leaner animal proteins like poultry or fish.
4. Organ Meats (Liver, Kidney, and Heart)
Organ meats are highly nutritious but also extremely high in cholesterol. Liver, for instance, contains about 400 mg of cholesterol per 3-ounce serving, making it one of the richest sources of dietary cholesterol. Other organ meats like kidneys and hearts also contain significant amounts of cholesterol.
While organ meats are packed with vitamins and minerals, including iron, vitamin A, and vitamin B12, their high cholesterol content can pose a problem for individuals with heart disease or high cholesterol levels. For those who enjoy organ meats, it’s important to consume them sparingly, as frequent consumption could contribute to elevated cholesterol levels.
Limiting organ meats to special occasions or smaller servings can help manage cholesterol intake while still benefiting from their nutrient density.
5. Butter
Butter is high in both cholesterol and saturated fat, with about 30 mg of cholesterol and 7 grams of saturated fat per tablespoon. The saturated fat in butter can raise LDL cholesterol levels, increasing the risk of arterial plaque buildup and heart disease.
While butter adds flavor to many dishes, it’s best to use it sparingly or replace it with healthier fats like olive oil or avocado oil, which contain monounsaturated fats that are heart-healthy. Margarine and other butter substitutes may seem like a better option, but some contain trans fats, which are even worse for heart health than saturated fats. Always check the label for trans-fat-free products.
6. Cheese
Cheese is another high-cholesterol food, with different types containing varying amounts of cholesterol. For example, a 1-ounce serving of cheddar cheese contains about 30 mg of cholesterol. While cheese is a good source of calcium, protein, and other nutrients, it’s also high in saturated fat, which can raise LDL cholesterol levels and contribute to heart disease.
Eating cheese in moderation is key to maintaining heart health. Opt for lower-fat versions like part-skim mozzarella or reduced-fat cheddar, and limit portion sizes to keep cholesterol and saturated fat intake in check.
7. Processed Meats (Bacon, Sausage, and Hot Dogs)
Processed meats such as bacon, sausage, and hot dogs are high in both cholesterol and saturated fat. A typical 2-slice serving of bacon contains about 30 mg of cholesterol and 7 grams of saturated fat, while a sausage link contains similar amounts. Processed meats also often contain sodium and preservatives, which can further increase the risk of heart disease.
Consuming processed meats regularly has been linked to a higher risk of cardiovascular disease and stroke. For better heart health, it’s advisable to limit or avoid processed meats and choose leaner protein sources like poultry, fish, or plant-based options.
8. Duck and Goose Meat
Compared to other types of poultry, duck and goose meat are particularly high in cholesterol. A 3.5-ounce serving of duck contains about 85 mg of cholesterol, while goose meat contains roughly 90 mg. Additionally, the skin of these birds is high in saturated fat, which can raise cholesterol levels.
While duck and goose meat can be enjoyed on special occasions, it’s important to consume them in moderation and remove the skin to reduce fat and cholesterol content. Opting for skinless chicken or turkey as a regular source of poultry can help maintain healthier cholesterol levels.
9. Fried Foods
Fried foods, especially those cooked in unhealthy oils, can be high in cholesterol and saturated fats. Popular fried foods like fried chicken, french fries, and fried fish not only contain high levels of unhealthy fats but also trans fats, which are linked to elevated LDL cholesterol and decreased HDL cholesterol.
Trans fats, often found in commercially fried foods, are especially harmful because they increase the risk of heart disease by contributing to plaque buildup in the arteries. Reducing or avoiding fried foods and opting for grilled, baked, or steamed alternatives can significantly improve heart health.
10. Cream and Ice Cream
Cream and ice cream are dairy products that are high in both cholesterol and saturated fat. A 1-cup serving of heavy cream contains approximately 340 mg of cholesterol, while a 1-cup serving of ice cream contains about 50 mg of cholesterol. These treats are also loaded with sugar, which can further increase the risk of heart disease by promoting weight gain and insulin resistance.
While it’s fine to enjoy cream and ice cream occasionally, it’s important to limit portions and choose low-fat or non-dairy alternatives like coconut milk ice cream or sorbet to reduce cholesterol intake.
11. Fast Food Burgers and Sandwiches
Fast food burgers and sandwiches are often high in cholesterol, saturated fat, and calories, especially when topped with cheese, bacon, and creamy sauces. A typical fast-food burger can contain more than 100 mg of cholesterol and 20 grams of saturated fat. The combination of these unhealthy ingredients increases the risk of heart disease by raising LDL cholesterol and promoting arterial plaque buildup.
For better heart health, it’s advisable to limit fast food consumption and opt for healthier homemade meals. If you do choose fast food, consider healthier options like grilled chicken sandwiches without cheese or sauces and choose whole grain buns when available.
12. Pâté and Foie Gras
Pâté and foie gras, often made from liver and other organ meats, are delicacies that are particularly high in cholesterol. A small 1-ounce serving of foie gras contains approximately 120 mg of cholesterol, making it one of the richest sources of dietary cholesterol.
While pâté and foie gras can be enjoyed occasionally, frequent consumption can significantly raise cholesterol levels and contribute to heart disease risk. It’s important to monitor portion sizes and reserve these high-cholesterol foods for special occasions.
13. Full-Fat Dairy Products
Full-fat dairy products such as whole milk, full-fat yogurt, and cream cheese are high in cholesterol and saturated fat. For example, a cup of whole milk contains about 24 mg of cholesterol and 5 grams of saturated fat, while cream cheese contains about 30 mg of cholesterol per ounce.
Switching to low-fat or fat-free dairy products can help reduce cholesterol and saturated fat intake while still providing essential nutrients like calcium and vitamin D. Consider using plant-based milk alternatives like almond milk or soy milk for a cholesterol-free option.
Conclusion
Monitoring your intake of high-cholesterol foods is important for maintaining heart health, especially if you have risk factors such as high LDL cholesterol, a family history of heart disease, or existing cardiovascular issues. While some high-cholesterol foods, like shellfish and eggs, can be enjoyed in moderation, others, like processed meats and fried foods, should be limited due to their high levels of unhealthy fats.
By making thoughtful dietary choices—such as opting for lean proteins, plant-based options, and low-fat dairy products—you can reduce your intake of cholesterol and saturated fats, supporting healthier cholesterol levels and reducing your risk of heart disease.
