When your blood test shows high cholesterol levels, it’s natural to start rethinking your diet. While cutting out cholesterol-rich foods was once the standard advice, modern research shows the real issue isn’t cholesterol itself—but saturated fat.

Saturated fats raise LDL (“bad”) cholesterol in the blood, which can increase your risk of heart disease and stroke. However, not all foods high in cholesterol are harmful. Some are nutrient-rich and low in saturated fats, making them perfectly fine to eat in moderation.

Let’s explore six major food groups that contain dietary cholesterol, what makes them different, and which you should limit (or keep) in a heart-healthy eating plan.

Understanding Cholesterol: What It Really Is

Before diving into foods, it’s important to separate blood cholesterol from dietary cholesterol.

Blood Cholesterol

This is the waxy, fat-like substance your body naturally produces—mainly in the liver. Cholesterol is essential for:

  • Producing hormones like estrogen and testosterone

  • Making vitamin D

  • Creating bile acids that help digest fats

There are two primary forms of cholesterol circulating in your blood:

  • LDL (Low-Density Lipoprotein): Often called “bad” cholesterol. Too much LDL can lead to plaque buildup in arteries, restricting blood flow and increasing heart attack or stroke risk.

  • HDL (High-Density Lipoprotein): Known as “good” cholesterol because it removes LDL from the bloodstream, carrying it to the liver for elimination.

Dietary Cholesterol

Unlike blood cholesterol, dietary cholesterol comes only from animal-based foods—such as meat, poultry, seafood, and dairy. Plant-based foods contain zero cholesterol, making them naturally heart-friendly.

While dietary cholesterol plays a smaller role in raising blood cholesterol than once believed, eating excessive amounts—especially from foods also high in saturated fat—can still impact LDL levels.

Do You Need to Cut Back on High-Cholesterol Foods?

Not necessarily.

In the past, experts recommended strict limits on cholesterol-rich foods like eggs or shellfish. However, today’s research shows that saturated fat, not dietary cholesterol, has a much greater effect on LDL levels.

This means some cholesterol-containing foods (like eggs or shrimp) can still fit into a heart-healthy diet—as long as your overall intake of saturated fat remains low.

Focus your efforts on:

  • Eating more fiber from fruits, vegetables, and whole grains

  • Swapping saturated fats (like butter and red meat) for unsaturated fats (like olive oil and nuts)

  • Keeping portion sizes moderate

1. Eggs

For years, eggs were seen as a “cholesterol bomb.” The yolk does contain cholesterol, but it’s low in saturated fat—making eggs much less harmful than previously thought.

One large egg contains:

  • About 1.5 grams of saturated fat

  • Roughly 186 mg of dietary cholesterol

That’s less than 12% of your recommended daily saturated fat limit if you’re on a 2,000-calorie diet.

Egg yolks also provide:

  • Choline, which supports brain and muscle function

  • Vitamin D, vital for bone and immune health

  • Vitamin B12, essential for nerve and red blood cell function

If your doctor hasn’t advised otherwise, eating one egg a day is considered safe for most people. To keep things heart-friendly, try boiling or poaching eggs instead of frying them in butter.

2. Processed Meats

Processed meats—like bacon, sausages, hot dogs, deli meats, and jerky—are double trouble for cholesterol. They contain both dietary cholesterol and high levels of saturated fat.

For instance:

  • 3 ounces of pork sausage packs nearly 9 grams of saturated fat and 60 mg of cholesterol—about 70% of your daily saturated fat limit.

Beyond cholesterol concerns, processed meats are linked to cancer risk. The World Health Organization classifies them as Group 1 carcinogens—meaning regular consumption is strongly associated with colorectal cancer.

To protect your heart and your long-term health:

  • Replace processed meats with lean protein options such as chicken breast, turkey, tofu, or beans.

  • If you eat bacon or sausage occasionally, choose smaller portions and avoid daily consumption.

3. Shellfish

Shellfish like shrimp, lobster, and crab are high in cholesterol but extremely low in saturated fat.

For example:

  • 1 cup of grilled shrimp = 200+ mg of cholesterol but only 1 gram of saturated fat.

Despite its cholesterol content, shrimp can still fit into a balanced diet—especially when prepared healthily (grilled or steamed rather than fried).

Shellfish also offer benefits like:

  • High-quality protein

  • Selenium and zinc

  • Omega-3 fatty acids that reduce inflammation

For even greater heart benefits, alternate shellfish with fatty fish like salmon or sardines, which contain more omega-3s.

4. Butter

Butter is rich in saturated fat, which can raise LDL cholesterol and increase cardiovascular risk.

In one study comparing butter, coconut oil, and olive oil, butter caused the greatest rise in LDL cholesterol.
Each tablespoon contains:

  • 7 grams of saturated fat

  • 31 mg of dietary cholesterol

That’s why experts recommend swapping butter for unsaturated fat alternatives such as:

  • Olive oil

  • Avocado oil

  • Nut butters (like almond or cashew butter)

These plant-based spreads are packed with heart-healthy monounsaturated and polyunsaturated fats that can lower LDL while maintaining HDL levels.

5. Red Meat

Red meat—like beef, lamb, and pork—is another significant source of saturated fat and dietary cholesterol.

Eating too much red meat has been linked to higher LDL levels and greater risk of heart disease and early death.

One large-scale study found men who ate the most red meat had a 58% higher chance of elevated LDL cholesterol compared to those who ate the least.

Typical cholesterol and fat content:

  • 3 oz braised beef short ribs: 83 mg cholesterol, 9 g saturated fat

  • 3 oz cooked veal breast: 81 mg cholesterol, 6 g saturated fat

Tips for eating red meat responsibly:

  • Choose lean cuts like sirloin or tenderloin

  • Trim visible fat

  • Limit portions to no more than 3–4 oz per meal

  • Try replacing red meat with plant proteins (beans, lentils) a few days a week

6. Liver

Among all foods, liver tops the list for dietary cholesterol. Since the liver produces cholesterol in both humans and animals, it’s naturally concentrated in this organ meat.

  • 3 oz cooked chicken liver: 500 mg dietary cholesterol

  • Saturated fat: less than 2 g

Despite its high cholesterol, liver is nutrient-dense, providing:

  • Iron and zinc

  • Vitamin B12

  • Folate

  • Vitamin A

However, it’s best eaten occasionally. Too much vitamin A can accumulate to toxic levels when consumed regularly. Limit liver to once or twice a month and pair it with fiber-rich sides like vegetables or whole grains.

Foods With Zero Cholesterol

Plant-based foods contain no dietary cholesterol at all. These include:

  • Fruits and vegetables

  • Whole grains (oats, quinoa, brown rice)

  • Legumes (beans, lentils, peas)

  • Nuts and seeds

  • Avocados and olives

  • Plant-based oils (olive, sunflower, avocado)

In addition to being cholesterol-free, these foods are rich in soluble fiber, which helps remove LDL cholesterol from the bloodstream.

Great sources of soluble fiber include:

  • Oats and barley

  • Carrots and apples

  • Beans and peas

  • Flaxseeds and citrus fruits

Eating a diet full of these foods supports heart health while keeping cholesterol levels in check.

The Bottom Line: Balance Over Elimination

Dietary cholesterol alone doesn’t determine your heart health—it’s the balance between cholesterol, saturated fats, and fiber that matters most.

Key takeaways:

  • Saturated fats are the biggest driver of high LDL cholesterol.

  • Cholesterol-rich foods like eggs, shellfish, and liver can still fit into a balanced diet if eaten in moderation.

  • Plant-based foods naturally help lower LDL thanks to their fiber and nutrient content.

  • Lifestyle factors—like exercise, stress management, and avoiding smoking—play a major role in maintaining healthy cholesterol levels.

If your cholesterol remains high despite healthy habits, talk to your healthcare provider. They can test for genetic conditions and help design a treatment plan that may include diet changes or medication.