Avoiding certain foods may help a person manage their cholesterol levels. These include red meats, organ meats, and foods high in saturated and trans fats.

There are two types of cholesterol: Low-density lipoprotein (LDL) or “bad” cholesterol, which can build up in blood vessels, and high-density lipoprotein (HDL) or “good” cholesterol, which helps remove LDL.

Dietary management can help a person manage their cholesterol levels.

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The Dietary Guidelines for Americans (DGA) used to recommend limiting dietary cholesterol to 300 mg/day.

However, newer research found that food cholesterol has minimal effect on blood levels, so the DGA removed this recommendation.

The 2020–2025 guidelinesTrusted Source now advise eating as little dietary cholesterol as possible while maintaining a healthy eating pattern.

The American Heart Association (AHA)Trusted Source and Centers for Disease Control and Prevention (CDC)Trusted Source advise limiting saturated and trans fats to help manage cholesterol effectively.

Types of fat

In general, experts advise people to eat a diet that promotes low levels of LDL cholesterol and high levels of HDL cholesterol.

The body already produces enoughTrusted Source LDL cholesterol a person needs. Consuming foods high in saturated and trans fats increases the levels of “bad” cholesterol in the bloodstream.

There are different types of dietary fats, includingTrusted Source:

  • Saturated fats: These mainly occur in meat and dairy products. They cause the liver to produce more LDL cholesterol.
  • Unsaturated fats: These are more common in fish, plants, nuts, seeds, beans, and vegetable oils. Certain unsaturated fats can help increase the rate at which the liver reabsorbs and breaks down LDL cholesterol.
  • Trans fats: Trans fats are solid vegetable oils that manufacturers produce through an artificial process called hydrogenation. Fried foods, baked goods, and packaged foods often contain trans fats. Trans fats increase LDL (bad) cholesterol levels and decrease HDL (good) cholesterol levels, linking to a higher risk of heart disease and stroke.

The AHA advises reducing saturated fat intake to no more than 6%Trusted Source of one’s total daily calories.

It suggests limiting the intake of the following foods to achieve this:

  • fatty beef
  • lamb
  • pork
  • poultry with skin
  • lard and shortening
  • dairy products made from whole or reduced fat milk
  • saturated vegetable oils, such as coconut oil, palm oil, and palm kernel oil

Avoiding trans fats is also important. Some foods high in trans fats includeTrusted Source:

  • margarine
  • vegetable shortening
  • commercially fried foods
  • packaged cookies, cakes, donuts, and pastries
  • Vanaspati ghee
  • potato chips and crackers
  • any products containing partially hydrogenated or hydrogenated vegetable oils

Cholesterol in foods

The bloodstream absorbs dietary cholesterol poorly and has little effect on cholesterol levels after several hours.

A person may wish to avoid the followingTrusted Source foods due to their saturated fat and sodium content:

  • red meat
  • sausages
  • bacon
  • organ meats, such as kidney and liver

Fat is still an important aspect of a person’s diet, so it is not advisable to follow a completely fat-free diet.

Instead, choosing healthy fats can help people lower their LDL cholesterol levels while managing their HDL cholesterol levels.

Healthy fats

When a person eats them in moderation, unsaturated fats may help improve blood cholesterol. A person can eat these in the place of saturated and trans fats.

Foods with unsaturated fats includeTrusted Source:

  • olive oil and olives
  • fish, such as salmon, trout and herring
  • avocados
  • walnuts
  • nuts and seeds

Nontropical natural vegetable oils are also cholesterol-friendly due to their unsaturated fatty acid content. These oils include olive oil, avocado oil, canola oil, and safflower oil.

People may also find it beneficial to choose leaner cuts of meat, opt for smaller portions, and choose low fat or fat-free milk and yogurts.

Fiber

Fiber is important for a healthy heart and has two main forms: soluble and insoluble.

Insoluble fiber is essential for digestive health. Soluble fiber binds to cholesterol in the bloodstream and helps remove it through stool. This type of fiber also helps control blood sugar levels.

Some cholesterol-friendly fiber options to consider includeTrusted Source:

  • whole grains such as brown rice, quinoa, or whole wheat bread or pasta
  • fruits such as apples, pears, bananas
  • nonstarchy vegetables such as spinach or broccoli
  • beans and legumes, such as lentils, pinto beans, and peas
  • nuts and seeds, such as almonds, sunflower seeds, or pistachios
  • chia and ground flaxseeds

Specific cooking methods can change the saturated fat content in a meal. Some easy adjustments to make to cooking routines include:

  • using a rack to drain off fat when broiling, roasting, or baking poultry or meats
  • using wine in place of fat drippings to baste meat
  • broiling or grilling meats instead of pan-frying them
  • cutting off all visible fat from meat and removing the skin from poultry before cooking
  • skimming off the top layer of congealed fat after soup has been refrigerated

Combining these cholesterol-cutting techniques with a balanced, plant-based diet and a sustainable exercise routine can help reduce the risk of heart disease and promote a health-promoting lifestyle.

Here are some frequently asked questions about foods high in cholesterol.

Are bananas good for cholesterol?

The British Heart Foundation recommends consuming bananas as part of a heart-healthy diet. This can help a person manage their cholesterol and blood pressure.

Can drinking lots of water lower cholesterol?

Drinking plenty of water can help a person stay hydrated, and some researchTrusted Source suggests that good hydration is linked to higher levels of HDL cholesterol.

However, it may not directly lower LDL, or “bad,” cholesterol.

Is chicken high in cholesterol?

How much cholesterol chicken contains can depend on the part of the chicken. For example, one chicken wing (107 grams) contains 119 milligrams (mg)Trusted Source of cholesterol. The method of preparing the chicken may also impact cholesterol levels.

Current guidelinesTrusted Source advise keeping cholesterol consumption as low as possible while not compromising on the nutritional quality of the diet.

The AHATrusted Source recommends that a person limit their intake of chicken with skin, as it contains saturated fats.

Saturated fats can negatively affect a person’s LDL levels.

Is peanut butter good or bad for cholesterol?

Peanut butter can be good for cholesterol as it is a type of monounsaturated fat. It may help a person lower their total body cholesterol and LDL cholesterol.

It is still important to be mindful of portion size when eating peanut butter, as it is energy-dense and can add a lot of extra calories to a diet if a person eats large amounts. Two tablespoons of peanut butter is a good serving size.

Additionally, some peanut butter contains palm oil, which is high in saturated fats. The healthiest option is natural peanut butter without added oils or sugars.

What can I eat out if I have high cholesterol?

ManyTrusted Source baked and fried street and restaurant foods may contribute to high cholesterol levels, as they often contain industrially produced trans fats. However, it is still possible to eat out with a high cholesterol diagnosis.

A person can instead choose foods with lower cholesterol from the menu, such as:

  • salads
  • steamed rather than fried foods
  • grilled fish or chicken
  • vegetable soups and stews
  • plant-based options such as tofu or vegetables

It is also a good idea to plan ahead where possible by reviewing the menu online and working with a healthcare professional, such as a registered dietitian, to help identify appropriate menu items at restaurants.

Cholesterol is a fat-like substance that the body naturally produces enough of. Limiting foods that contain trans and unsaturated fats can be an effective wayTrusted Source to manage one’s cholesterol levels.

Red meat, poultry with skin, and full fat dairy products are among foods high in cholesterol and saturated or trans fats.

Consuming a nutritious diet rich in fiber, whole fruits and vegetables, and lean protein can help maintain optimum cholesterol levels and promote general health.