11 Foods High in Cholesterol: What to Eat, What to Avoid

Cholesterol, a waxy substance found in your body and certain foods, plays a crucial role in building cells and producing hormones. While some cholesterol is essential for good health, consuming excessive amounts, especially from unhealthy sources, can raise your risk of heart disease.

This article delves into foods high in cholesterol, their effects on health, and how to make informed dietary choices to balance the benefits and risks.

List of Foods High in Cholesterol

These are seven extremely nutrient-dense foods that have a high cholesterol content.

1. Eggs

One of the healthiest things you can consume is eggs, particularly when it comes to protein. Additionally, one big egg (50 grams [g]) has 207 milligrams (mg) of cholesterol, making them high in cholesterol.

According to research, eating whole eggs may increase heart-protective high-density lipoprotein (HDL) cholesterol, or “good” cholesterol, whereas eggs do not elevate cholesterol levels.

Additionally, some studies indicate that eating more eggs may raise levels of low-density lipoprotein (LDL) cholesterol, commonly referred to as “bad” cholesterol. However, for persons in generally good health, eating one or two eggs a day is quite safe.

2. Cheese.

Swiss cheese is high in calcium and other minerals and has about 20 mg of cholesterol every 22 g slice.

In a 12-week trial including 139 participants, it was shown that daily consumption of 3 ounces (oz), or 80 g, of full-fat cheese—a high intake—did not increase LDL cholesterol when compared to the same quantity of low-fat cheese or the same number of calories from bread and jam.

3. Shellfish

Shellfish, such as clams, crab, and shrimp, are great providers of iron, selenium, B vitamins, and protein.

There are 214 mg of cholesterol in a 3-oz (85-g) portion of canned shrimp. However, studies suggest that eating more fish may benefit cardiovascular, optical, and cognitive health.

4. Steak of pasture

Protein and essential vitamins and minerals are abundant in pasture-raised beef.

Compared to feedlot beef, it has less cholesterol and a lot more omega-3 fatty acids, which have anti-inflammatory qualities.

There are around 62 mg of cholesterol in a 4-oz (113-g) portion of pasture-raised beef.

5. Meats with organs

The liver, kidney, and heart are among the organ meats that are high in cholesterol and very nutrient-dense.

Chicken heart, for instance, is a great source of vitamin B12, iron, zinc, and the potent antioxidant CoQ10. 351 mg of cholesterol are found in a 1-cup (145-g) meal.

A 2017 research of almost 9,000 Korean people revealed that the risk of heart disease was lower for those who consumed moderate amounts of unprocessed meat, including organ meats, than for those who consumed the least amount.

6. Sardines

Sardines are not only nutrient-dense but also a convenient source of protein.

A meal of these little fish, weighing 3.75 ounces (92 grams), has 131 milligrams of cholesterol. Additionally, it offers 35% of the Daily Value (DV) for calcium, 137% of the DV for vitamin B12, and 63% of the DV for vitamin D.

7. Yogurt that is full in fat

Full-fat yogurt is a nutrient-dense, high-cholesterol meal. There are 31.8 mg of cholesterol in one cup (245 g) of full-fat yogurt.

Increased consumption of full-fat fermented dairy products has been linked in studies to lower blood pressure and LDL cholesterol as well as a decreased risk of diabetes, heart disease, and stroke.

Foods high in cholesterol that you should stay away from

There are meals high in cholesterol that are very healthy and can be good for you, but there are other foods that might be bad for you. You should restrict or stay away from these four foods since they are high in cholesterol.

8. Foods that are fried

Deep-fried meats and cheese sticks are examples of fried meals that should be avoided at all costs due to their high cholesterol content.

This is due to their high calorie content and potential trans fat content, which raises the risk of heart disease and has several other negative health effects. A higher risk of heart disease has also been connected to a high diet of fried meals.

9. Fast food

Consuming fast food increases the chance of developing several chronic illnesses, such as diabetes, obesity, and heart disease.

Frequent fast food eaters are more likely to have elevated blood pressure, elevated inflammation, increased cholesterol, increased belly fat, and poor blood sugar management.

10. Meats that have been processed

You should cut less on processed meats like hot dogs, bacon, and sausages since they are high in cholesterol.

According to a major research with over 614,000 participants, the risk of heart disease increased by 42% for every extra 2-oz (50-g) portion of processed meat consumed daily.

11. Desserts

Pastries, cakes, ice cream, cookies, and other sweets are often heavy in calories, bad fats, added sugars, and cholesterol.

Studies have connected a high diet of added sugar to heart disease, diabetes, obesity, mental decline, and several types of cancer. Additionally, these meals frequently lack essential elements like protein, healthy fats, minerals, and vitamins that your body needs to function properly.

Is cholesterol harmful? What is it?

Our bodies contain the waxy material known as cholesterol, which is also present in animal products including meat, eggs, and dairy. It is essential for the synthesis of hormones, the absorption of vitamin D, and the bile needed for fat digestion.

In addition to being produced by your liver, cholesterol can also be obtained from the consumption of animal products. While LDL (“bad”) cholesterol is linked to artery plaque, HDL (“good”) cholesterol aids in the body’s removal of excess cholesterol.

Your body adjusts by producing less cholesterol naturally when you ingest more of it. To guarantee that there is always an adequate supply of this essential material, your body produces more cholesterol when your food intake is inadequate.

Is it bad to eat cholesterol?

It has been shown that eating cholesterol has no effect on your body’s cholesterol levels. An relationship between dietary cholesterol and heart disease in the general population is also not supported by studies.

Although dietary cholesterol could have a little impact on cholesterol levels, most people do not experience this problem.

The truth is that even when they consume significant quantities of foods high in cholesterol, two-thirds of the world’s population see little to no rise in their cholesterol levels. It seems that a tiny percentage of individuals who are classified as hyper-responders or cholesterol non-compensators are more susceptible to diets high in cholesterol.

It has also been demonstrated that dietary cholesterol positively impacts the LDL-to-HDL ratio, which is thought to be the most accurate measure of the risk of heart disease.

Although most individuals do not need to avoid dietary cholesterol, remember that not all foods that contain cholesterol are good for you.

FAQs

References:

• Rd, J. K. M. (2024, September 3). 11 High cholesterol foods: which to eat, which to avoid, and more. Healthline. https://www.healthline.com/nutrition/high-cholesterol-foods#about-cholesterol