Understanding Cholesterol

Cholesterol is a fat-like substance made by the liver and found in animal-based foods such as meat, dairy, and seafood. While your body needs some cholesterol to produce hormones, vitamin D, and bile, too much LDL ("bad") cholesterol in your blood increases the risk of heart disease and stroke.

Cholesterol found in food is called dietary cholesterol, while blood cholesterol refers to the cholesterol your body produces. Though once believed to be harmful, dietary cholesterol is now considered less influential on blood levels than saturated fat.1,2

 

Should You Avoid High-Cholesterol Foods?

If your blood tests show high LDL cholesterol, your healthcare provider may recommend dietary changes. While it was once thought that dietary cholesterol significantly raised LDL, newer research shows saturated fat is a more important contributor.4

Not all high-cholesterol foods are harmful. Some—like eggs and shellfish—contain important nutrients and little saturated fat. Understanding which foods to limit (and which you can enjoy in moderation) is key.

 

1. Eggs

Egg yolks are high in cholesterol, but relatively low in saturated fat—only about 1.5 grams per egg.6

  • Why they’re still okay: Eggs are rich in nutrients like choline, vitamin D, and B12.

  • Tip: Most healthy people can eat whole eggs in moderation, even if managing cholesterol.
     

2. Processed Meats

Items like bacon, sausage, hot dogs, and deli meats are high in both dietary cholesterol and saturated fat.

  • Example: Three ounces of pork sausage can contain up to 9 grams of saturated fat and 60 mg of cholesterol.8

  • Health note: These meats are linked to increased cancer risk and should be limited regardless of cholesterol status.10
     

3. Shellfish

Shrimp and other shellfish are rich in cholesterol but low in saturated fat.

  • Example: One cup of shrimp provides over 200 mg of cholesterol but just 1 gram of saturated fat.11

  • Good to know: You may still enjoy shellfish in moderation, especially if your diet is otherwise heart-healthy.
     

4. Butter

Butter is high in both dietary cholesterol and saturated fat.

  • One tablespoon: About 31 mg of cholesterol and 7 grams of saturated fat.14

  • Recommendation: Replace butter with healthier fats like olive oil or nut butters when possible.13
     

5. Red Meat

Beef, lamb, and pork are sources of both cholesterol and saturated fat.

  • Example: A 3-ounce serving of braised short ribs contains around 83 mg of cholesterol and 9 grams of saturated fat.17

  • Caution: Frequent red meat intake is associated with higher LDL levels and greater cardiovascular risk.16
     

6. Liver

Organ meats like liver are extremely high in dietary cholesterol.

  • Example: Just 3 ounces of cooked chicken liver contains 500 mg of cholesterol—but less than 2 grams of saturated fat.19

  • Advice: While liver is nutrient-rich, its high vitamin A content means it should be eaten only occasionally.

 

Foods With No Dietary Cholesterol

Plant-based foods do not contain cholesterol and can support heart health, especially those high in soluble fiber, which helps reduce LDL cholesterol.

Examples include:

  • Fruits and vegetables

  • Whole grains (e.g., oats, barley, quinoa)

  • Legumes (e.g., beans, lentils)

  • Nuts and seeds

  • Avocados and olives

  • Olive, sunflower, and avocado oils

 

What Else to Consider

How your body responds to dietary cholesterol varies. Some people may tolerate eggs and shrimp without any change in blood cholesterol, while others may not.

Additionally, people with genetic conditions like familial hypercholesterolemia may need medications in addition to dietary changes. Always consult with a healthcare provider or registered dietitian for personalized recommendations.

 

A Quick Review

While some foods are high in dietary cholesterol, saturated fat has a more significant effect on raising LDL cholesterol. Foods like eggs, shellfish, and liver are high in cholesterol but low in saturated fat and can often be included in a heart-healthy diet.

Focus on reducing saturated fat intake and increasing soluble fiber from plant-based foods. Regular cholesterol checks and a tailored plan from your healthcare provider are essential for managing heart health.