Foods With Cholesterol: 12 Healthy and Unhealthy Choices

Cholesterol is a waxy substance the body uses to build cells and make certain hormones and vitamins. However, too much cholesterol in the blood can lead to plaque formation and the development of heart disease.

Your liver makes all the cholesterol your body needs to function properly. It is also found in many foods. While some high-cholesterol foods like eggs are nutritious and don't seem to raise cholesterol levels, others, like processed meats and fried foods, can be harmful.

This article discusses the healthiest cholesterol-containing foods, plus ones to avoid.

Healthy Foods With Cholesterol

Eggs, shrimp, grass-fed beef, and other high-cholesterol foods are rich in vitamins, minerals, and other beneficial nutrients.

Eggs

Eggs provide high-quality protein, vitamins, and minerals. They're also high in cholesterol, packing in 189 milligrams (mg) per large egg. However, several studies found that eggs do not increase heart disease risk factors like inflammation and high cholesterol levels.

One study found eggs are a good source of lutein, vitamin D, selenium, and vitamin A, all of which have been found to protect against chronic disease.

However, other research suggests that low-density lipoprotein (LDL) cholesterol levels (considered "bad" cholesterol), may increase as long-term egg consumption increases.

Shrimp

Shrimp are high in cholesterol, containing 135 mg per 3-ounce serving. They are also low in saturated fat and high in protein, vitamin B12, zinc, and selenium.

One analysis linked higher consumption of shrimp to improved lipid profiles and decreased cardiovascular risk compared to nonconsumers of shrimp.

Sardines

A 3.5-ounce can of sardines has 131 mg of cholesterol but is also rich in nutrients, such as vitamin D and calcium.

Sardines are also a good source of omega-3 fatty acids, which can help reduce your risk of heart disease and stroke.

Organ Meat

Organ meats like the liver, heart, and kidneys are packed with nutrients. Beef liver is higher in vitamins and minerals than muscle meat yet lower in calories and fat. A 3-ounce cooked beef liver provides protein, iron, and zinc. It also contains 333 mg of cholesterol.

Research has found that people who consumed moderate amounts of unprocessed meats, including organ meats, had a lower risk of cardiovascular disease than those with the lowest consumption levels.

Cheese

One slice of cheddar cheese contains 17 mg of cholesterol, which can quickly add up throughout the day. However, cheese is also a good source of protein, calcium, and phosphorus.

A review of studies found that a daily intake of 40 grams (g), equal to about 1.5 ounces, of cheese might protect against heart disease.

Grass-Fed Beef

Compared to grain-fed beef, grass-fed beef tends to be higher in several nutrients, including omega-3 fatty acids and phytochemicals, naturally occurring compounds in plants that act as antioxidants.

Grass-fed beef contains less fat and cholesterol than grain-fed beef.

Full-Fat Dairy

Full-fat dairy is a cholesterol-rich food with many nutrients essential to bone health. One cup of whole milk yogurt provides 31.8 mg of cholesterol.

Despite older studies linking full-fat dairy with increased cholesterol and the risk of heart disease, newer research suggests that full-fat dairy in whole-dairy foods does not increase heart disease or cholesterol levels.

Another study of people with metabolic syndrome found that consuming 3.3 servings of dairy daily, regardless of fat content, does not affect blood pressure compared to a dairy-free diet.

Unhealthy Foods With Cholesterol

Some high-cholesterol foods, such as fried foods and processed meats should be limited or avoided, as they can be harmful to your health.

Fried Foods

Deep-fried chicken wings and other fried foods that are high in cholesterol should be avoided. These foods are high in saturated and trans fats, which causes your body to produce more LDL cholesterol, increasing the levels of bad cholesterol in your blood and the risk of heart disease.

Processed Meats

Processed meats, like ham, sausage, and hot dogs, are high-cholesterol foods that should be limited in your diet.

One study found that people who ate two servings of processed meat per week had a 7% higher risk of cardiovascular disease, including heart attack and stroke.

Baked Goods

Baked goods like cookies and cakes are high in cholesterol, calories, and added sugars yet low in nutrients.

Studies suggest that consuming too much added sugar can lead to obesity, heart disease, diabetes, cognitive decline, and even certain types of cancer.

Fatty Cuts of Meat

Skin-on chicken, traditional grain-fed beef, and pork are higher in saturated fat than skinless chicken, fish, and plant-based proteins. This saturated fat can raise your blood cholesterol levels and increase your risk for heart disease.

Fast Food

Fast foods like chips, burgers, french fries, and pizza are typically high in calories, salt, saturated fat, and other ingredients that lead to chronic disease.

One study linked frequent fast food consumption to overweight, abdominal fat gain, inflammation, and oxidative stress. Higher fast food consumption is also associated with diabetes, cardiovascular disease, and metabolic syndrome.

Recipes With High Density Lipoprotein (HDL) “Good” Cholesterol 

Most people can enjoy nutritious, high-cholesterol foods in moderation as part of a balanced diet. A few ways to incorporate these foods into your diet include:

• Pair full-fat dairy or yogurt with fresh berries and nuts.
• Add shrimp to a stir-fry.
• Serve grass-fed steak with steamed vegetables and a baked potato.
• Add a sliced boiled egg to toast topped with mashed avocado.
• Pan-fry marinated liver slices for about 3 minutes on each side with olive oil.

How to Balance Cholesterol Levels

Dietary and lifestyle changes can help keep your cholesterol levels healthy. Some ways to balance cholesterol levels include:

• Avoiding foods high in saturated fat: Saturated fat increases LDL cholesterol levels, increasing your risk for heart attack or stroke.
• Exercising: Research shows regular physical activity can decrease LDL cholesterol levels. Physically active people have a 21% reduced risk of developing cardiovascular disease and a 36% lower risk of dying from cardiovascular disease than inactive individuals.
• Eating more fiber: High-fiber foods (oatmeal, bananas, and beans) can help manage high LDL cholesterol while increasing HDL cholesterol levels. 
• Maintaining a healthy weight: Excess body fat affects how your body uses cholesterol and slows down your body's ability to eliminate LDL cholesterol from the bloodstream.
• Quit smoking: Smoking damages blood vessels, increasing the risk of heart disease.
• Limiting alcohol: Alcohol increases triglyceride and cholesterol levels. Men should limit alcohol consumption to two drinks per day, and women should have no more than one drink daily.

Dietary Restrictions and Alternatives

Healthy cholesterol foods can fit into a variety of diets. These include:

• Pescatarian: Shrimp, crab, sardines, cheese, eggs, and fish
• Dairy-free: Grass-fed meat, organ meat, sardines, shrimp, and fish
• Vegetarian: Cheese, full-fat dairy, and eggs

Summary

All high-cholesterol foods are not bad. Foods with cholesterol, such as eggs, cheese, and fish, are high in beneficial nutrients that support your health. Including these foods in a balanced diet is unlikely to cause harm if you consume them in moderation.

However, other cholesterol-containing foods like fried foods, processed foods, and fast food should be limited. These foods are often high in saturated and trans fats that can harm your health and increase your risk of heart disease.