Five High-Cholesterol Foods You Should Eat – and Which Ones to Avoid
Five Cholesterol-Rich Foods You Should Eat
If you've been told you have high cholesterol, you might assume you need to avoid all foods that are high in cholesterol. Fortunately, that's not necessarily the case. According to emerging research, certain cholesterol-rich foods—like full-fat dairy products and aged cheeses—could actually improve your blood lipid profile.
Understanding why your cholesterol levels are elevated is key, says Dr Ali Khavandi, an interventional cardiologist based in Bath. "If your high cholesterol is largely genetic, diet won't have much of an impact, and medications like statins are usually necessary. But for the average person who is otherwise healthy, cutting out cholesterol-rich foods may not make a major difference."
1. Cheese
"Cheese has a bad reputation," says Dr Khavandi. "Patients often say, 'I have high cholesterol, so I've cut out cheese,' but the evidence tells a different story."
Long-fermented cheeses, like aged cheddar, contain beneficial nutrients and probiotics. While high in cholesterol, they're also rich in vitamins A, K, B12, and minerals such as calcium, magnesium, and phosphorus.
2. Eggs
Eggs have long been blamed for raising cholesterol, but new findings show otherwise. A Harvard review concluded there was no increase in heart disease risk among people eating up to one egg a day.
Eggs also contain heart-healthy nutrients like selenium and omega-3 fatty acids.
3. Red Meat
Red meat is high in saturated fat, which has traditionally been linked to increased LDL ('bad') cholesterol. But Dr Khavandi believes this view is outdated.
"The idea that LDL cholesterol directly causes heart disease in a linear way is no longer accurate. For metabolically unhealthy individuals, shifting from a high-sugar, high-carb diet to a whole-food diet that includes minimally processed, satiating foods like steak can have a positive effect."
4. Shellfish
Shellfish used to be on the "avoid" list due to their cholesterol content. But they are low in total fat and contain heart-friendly omega-3 fatty acids.
The American Heart Association now includes shellfish in its recommended heart-healthy diet.
5. Liver
Though not a favorite for many, liver is incredibly nutrient-dense. It offers high-quality protein, essential vitamins (like A, B12, D, E, and K), and minerals such as iron and copper.
Three Foods to Avoid If You Have High Cholesterol
1. Sugar
Excess sugar—especially added sugars in processed foods—contributes heavily to metabolic issues such as insulin resistance and abdominal fat. These are closely tied to increased LDL cholesterol and reduced HDL ('good') cholesterol.
2. Ultra-Processed Foods (UPFs)
"Products labeled 'light' or 'low-fat' tend to be loaded with additives, sugars, and emulsifiers," says Dr Khavandi. "Take low-fat mayonnaise: it usually contains barely any egg or oil."
3. Alcohol
While not technically a food, alcohol can significantly raise blood lipid levels. Even moderate drinking can interfere with fat metabolism, contributing to central obesity, high blood pressure, and elevated cholesterol.
Other Proven Ways to Lower Your Cholesterol
- Quit smoking: Giving up cigarettes increases HDL cholesterol and cuts heart disease risk in half within a year.
- Exercise regularly: Physical activity helps muscles burn saturated fat, reducing harmful cholesterol levels in the blood.
- Manage stress: A large study from Spain found that workplace stress correlates with high LDL and low HDL cholesterol.
