Which High-Cholesterol Foods Should You Eat and Which Should You Avoid?

Date: July 17, 2021

Cholesterol has a terrible reputation, but it isn't all bad. It's worth noting that cholesterol is created naturally by the liver and serves a crucial role in the body. It is described as a "vital component of cell membranes."

While having high cholesterol that isn't managed can put you at risk for heart disease, there are some nutritious foods that are rich in that aren't considered a risk. In fact, according to, eating cholesterol can help balance out the ratio of LDL ("bad") to HDL ("good") cholesterol in some circumstances. However, because certain people are more susceptible to high-cholesterol foods, this does not mean you should eat them without hesitation. We've compiled a list of high cholesterol foods to help you figure out which ones to consume and which to avoid.

Eggs are a high-cholesterol food that you should consume.

Eggs are one of those items that are extremely adaptable and can be used in a variety of cuisines. Eggs, on the other hand, are high in cholesterol, with 211 milligrammes (MG) per big egg. That's around 70% of the daily cholesterol intake suggested by the American Heart Association.

Fortunately, research indicates that eggs have no detrimental influence. In fact, according to Healthline, eating whole eggs can help raise HDL levels. There are also a slew of other options. They're high in protein and include vitamins A and B.


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Find out more about some of the most recent seafood.

Cholesterol levels are high in shellfish such as clams, crab, and shrimp. In fact, a 3-ounce portion of shrimp has 166 mg of cholesterol. This is more than half of your daily requirements. The good news is that shellfish are abundant in protein, B vitamins, iron, and “bioactive components” that can help lower LDL and reduce the risk of heart disease.

Sardines are another sort of seafood that is worth eating. They include 131 milligrammes of cholesterol per 3.75-ounce serving, but they're also high in vitamins D, E, and B12, as well as calcium, iron, magnesium, and other minerals.


While they contain a lot of fat, it's mostly monounsaturated fatty acids. These are a healthy alternative to the saturated fats often present in meats.

One avocado a day, according to research, may be enough to keep the doctor away. Although it does not use those exact words, it does state that eating this fruit on a daily basis can lower LDL levels in persons who are overweight or obese. Avocados are very tasty and can be converted into guacamole, but be wary of the high-fat corn chips that are frequently served with them.

Yogurt with a lot of fat

Despite the fact that some fats might be harmful, Healthline claims that full-fat yoghurt can be your friend. While it claims to be "cholesterol-rich" (31.9 mg per 245-gram serving), it also claims to contain a variety of healthful ingredients like protein, calcium, B vitamins, magnesium, and more.

It also mentions that research has shown that eating full-fat fermented dairy like yoghurt will lower LDL while also helping to manage. Meanwhile, it can aid in the growth of “friendly” bacteria.

Certain Meats Should Be Avoided Because They Have High Cholesterol

explains that cholesterol can be found in animal products. However, it goes on to say that this is "less of a worry than fat content," and that the bloodstream absorbs very little of it. They also point out that meat eating has little effect on cholesterol levels.

However, it does mention that reducing some meats may have some benefits, as there is still a potential that some cholesterol will be absorbed and reach the arteries. Red meat (beef, lamb, and pork), sausage, and bacon are among the meats to avoid. If you must consume red meat, choose one with a reduced cholesterol content and a greater omega-3 fatty acid content.

Baked Delights

According to, many bakery items may still contain trans fats, despite the fact that they are banned in the United States. Trans fats (also known as partially hydrogenated oils) can raise harmful cholesterol (LDL) levels in the body.

Certain bakery products, such as cookies, cakes, and frozen pies, may nevertheless contain trans fats. Double-check the labels of refrigerated dough used to make biscuits and cinnamon buns, according to WebMD.

Fast Fried Food

This one isn't likely to surprise anyone. However, when you're on the run and need to satisfy your appetite, it might be difficult to ignore. Fast food, such as fried chicken, hamburgers, fries, and even fried noodles, can contain trans fats.

This is due to the usage of trans-fat heavy vegetable oils in some eateries, which can soak into the food. Furthermore, high temperatures can induce a modest rise in fat content. If the frying oil is used frequently, it might increase the amount of trans fat in the body.

Crackers with Potato Chips

It's difficult to resist these salty treats, especially if they're accompanied with a nice dip. Unfortunately, despite the fact that many of these items claim to be trans fat-free, they may still include partially hydrogenated oils, which can have negative consequences.

The bottom line is to double-check the labels to ensure that these foods do not contain any questionable fats that can raise cholesterol levels. Check the labels of the dips you're eating with these foods, as well. Also, keep in mind that the high sodium content in some cracker and chip brands can increase your risk of cardiovascular disease

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