New research reveals that not all cholesterol-rich foods are bad for you. A cardiologist helps explain what to eat and what to skip.
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, meaning they may help manage your cholesterol levels rather than worsen them.
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,” he explains. “But for the average person who is otherwise healthy, cutting out cholesterol-rich foods may not make a major difference either.
“However, if you’re overweight or insulin-resistant, dietary changes can absolutely influence your cholesterol. It’s more about following a healthy, balanced dietary pattern than simply eliminating high-cholesterol foods.”
So, which high-cholesterol foods can be part of a heart-healthy diet—and which are best kept to a minimum?
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Five Cholesterol-Rich Foods You Should Eat
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.
A study in the Journal of Clinical Investigation showed that people with metabolic syndrome who consumed 200g of cheese daily as part of a low-carb, high-fat diet saw improvements in their blood lipid profiles after just four weeks.
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. “If you eat lots of eggs, your cholesterol might rise a bit,” says Dr Khavandi, “but for a healthy person, that’s unlikely to pose a long-term problem.”
3. Red Meat
This one is more controversial. 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,” he explains. “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.”
He also notes that quality red meat improves appetite control, similar to the way GLP-1 medications like Ozempic work.
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, which emphasizes plant-based meals, whole grains, and fresh fruits and vegetables.
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.
Despite its high cholesterol content, liver is low in fat. According to Heart UK, cholesterol from liver and similar whole foods isn’t a problem when consumed as part of a balanced, nutritious diet.
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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.
“Even well-meaning people are being misled,” says Dr Khavandi. “A snack like low-fat fruit yogurt may seem healthy, but it can have as much as four teaspoons of sugar per serving.”
He recommends a Mediterranean-style diet full of whole foods, healthy fats, fruits, vegetables, oily fish, nuts, and seeds as the most effective way to improve your cholesterol levels.
2. Ultra-Processed Foods (UPFs)
Many people respond to standard cholesterol advice by swapping saturated fat for low-fat or ‘light’ processed alternatives. That’s often counterproductive.
“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.”
Cutting back on UPFs is vital for reducing the risk of heart disease, Type 2 diabetes, cancer, stroke, and even dementia.
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.
Alcohol also impacts how the body handles both fats and sugars, compounding its risk to heart health.
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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: According to a 2024 British Heart Foundation study, 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. Simple practices like yoga or breathing exercises can help ease stress and improve heart health.
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FAQs
What is cholesterol, exactly?
Cholesterol is a lipid (fat) found in every cell of your body. It’s crucial for building cell membranes, producing hormones, helping your body make vitamin D, and creating bile acids for digesting fat. Most cholesterol is made by the liver—not consumed through food.
Are there different types of cholesterol?
There’s only one cholesterol molecule, but it travels through the bloodstream in different carriers called lipoproteins. LDL and VLDL can deposit cholesterol in arteries, increasing your risk of heart disease. HDL, on the other hand, helps clear cholesterol from the blood and returns it to the liver for removal.
Is high cholesterol always dangerous?
High cholesterol is a known risk factor for cardiovascular disease, but context matters. “I often see patients with high cholesterol whose artery scans are completely clear,” says Dr Khavandi. “In those cases, I wouldn’t rush to prescribe statins. Personalized assessments using modern imaging and blood testing are key.”
Sources:
• Journal of Clinical Investigation: https://www.jci.org
• Harvard Medical School: https://www.health.harvard.edu
• Heart UK: https://www.heartuk.org.uk
• American Heart Association: https://www.heart.org
• British Heart Foundation: https://www.bhf.org.uk