6 Foods That Are High in Cholesterol

If your blood work shows you have high cholesterol levels, there’s a good chance your healthcare provider will recommend avoiding certain foods. Limiting certain foods high in dietary cholesterol may help lower your blood cholesterol levels. However, it's more important to work on eating less saturated fat, which is the primary culprit for high levels of LDL cholesterol in the blood. 

Some foods may be high in dietary cholesterol, but low in saturated fat, making them still appropriate to eat for people with high cholesterol levels. Plus, many foods have no dietary cholesterol.

What Is Cholesterol?

It’s important to distinguish between the cholesterol in your blood and the cholesterol in the foods you eat. Blood cholesterol is a fat-like substance the body naturally produces on its own.

There are different types of cholesterol that circulate in the blood. The form of cholesterol most closely linked to cardiovascular disease is called LDL cholesterol. High LDL cholesterol levels are associated with a greater risk of heart disease and cardiac events like strokes and heart attacks.

Another type of cholesterol that circulates in the blood, called HDL cholesterol, can actually lower your risk for heart disease and stroke in high levels. This is why diet and lifestyle interventions for heart health specifically aim to lower LDL cholesterol levels in the blood.    

Dietary cholesterol is not made by the body. Rather, dietary cholesterol is present in the foods we eat and it only occurs in animal-based foods like meat, poultry, seafood, and dairy products. Plant-based foods like fruits and vegetables do not contain any dietary cholesterol.

The cholesterol your body makes is crucial for your health. Cholesterol is required for the production of hormones, vitamin D, and bile (a substance needed for fat digestion) in the body.

The body produces enough cholesterol on its own. The dietary cholesterol you consume from food is essentially extra, and consuming certain foods may contribute to higher blood cholesterol.

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

If your bloodwork shows you have high LDL cholesterol levels, your healthcare provider may recommend certain foods to eat and avoid. 

In the past, dietary cholesterol was believed to be responsible for raising LDL cholesterol levels in the blood. However, it's now thought a diet high in saturated fat—which may include high-cholesterol foods—is the primary cause of high LDL cholesterol levels in the blood.

Saturated fat is found in many animal-based foods like bacon, steak, and ice cream. Eating less saturated fat and consuming more high-fiber foods can help lower LDL cholesterol levels.

Not all sources of dietary cholesterol contain high amounts of saturated fat. Some high-cholesterol foods are actually great sources of protein and other nutrients, even for people who are working on lowering their LDL cholesterol levels. 

What Foods Are High in Cholesterol?

Modifying your diet is often recommended if you’ve been diagnosed with high LDL cholesterol. However, lowering your dietary cholesterol intake isn’t as important or effective as lowering your dietary saturated fat intake. 

Here are six food groups high in dietary cholesterol. While all of these foods contain moderate to high amounts of dietary cholesterol, some are extremely low in saturated fat and may not need to be avoided, even if you’re trying to lower your LDL cholesterol.

Eggs 

People following heart healthy diets were long advised to avoid whole eggs, as the yolks contain dietary cholesterol. For years, popular diet plans encouraged individuals to eat egg whites only. However, whole eggs don’t contain much saturated fat.

One whole egg contains about 1.5 grams (g) of saturated fat. For context, that amounts to less than 12% of your daily saturated fat allotment on a 2,000 calorie-per-day diet, even if you’re actively trying to lower your LDL cholesterol levels.

Egg yolks also contain important nutrients like choline—which helps regulate mood, memory, and muscle function—as well as vitamin B12 and vitamin D, which naturally occurs in few foods.

Processed Meats 

Many processed meats, which includes foods like bacon, sausage, jerky, deli meat, and hot dogs, contain dietary cholesterol and also tend to be rich in saturated fat.

For example, three ounces of pork sausage can contain nearly nine grams of saturated fat and 60 milligrams (mg) of dietary cholesterol. That accounts for about 70% of your saturated fat needs for an entire day if you’re following a 2,000-calorie-per-day diet and working on getting your LDL cholesterol levels down.

Again, when following a diet to lower blood cholesterol, it’s more useful to focus on the saturated fat content of processed meats rather than the amount of dietary cholesterol they contain.

Even if you don’t have high LDL cholesterol levels, eating fewer processed meats can benefit health.

The World Health Organization categorizes processed meats as class 1 carcinogens. In other words, there is sufficient evidence to suggest these foods cause cancer if eaten regularly.

Shellfish 

Shellfish like shrimp contain very high amounts of dietary cholesterol and minimal saturated fat.

One cup of grilled shrimp delivers more than 200 mg of dietary cholesterol. This is the entire daily amount of dietary cholesterol for people trying to lower their LDL cholesterol levels. However, that same cup of shrimp contains just 1 gram of saturated fat.

Because shrimp is low in saturated fat, you may not need to eliminate it from your diet—even if you’re working on lowering your cholesterol levels.

For a healthy heart, you may want to also consume fish rich in anti-inflammatory omega-3s (a type of unsaturated fat), like salmon and sardines.

Butter

The ketogenic diet may encourage eating more butter, but the high-fat spread isn’t helpful if you’re looking to lower your LDL cholesterol levels.

In a four-week study comparing the effects of butter, coconut oil, or olive oil consumption on participants’ lipid levels, butter significantly raised participants’ LDL cholesterol levels when compared with both coconut oil and olive oil.

Unlike plant-based fats like olive oil and nut butters, which contain mostly unsaturated fats, the majority of the fatty acids in traditional butter are saturated fats. One tablespoon of butter contains 31 grams of dietary cholesterol and seven grams of saturated fat.

For a heart healthy snack, swap the butter on your toast for ingredients rich in unsaturated fats, like smashed avocado or almond butter.

Red Meat

Higher intakes of red meat, which includes beef, pork, and lamb, are associated with a greater risk of elevated LDL cholesterol and cardiovascular disease. 

In a large study, researchers found men who ate the highest amounts of red meat had a 58% greater risk of having elevated LDL cholesterol levels compared to men who ate the lowest amounts of red meat.

Though observational studies cannot prove causation, these findings support the strong connection between red meat consumption and heart health risks. 

The dietary cholesterol content of different types of red meat is fairly consistent. For example, three ounces of trimmed, braised short ribs can contain 83 grams of dietary cholesterol and nine grams of saturated fat. Similarly, three ounces of cooked veal breast can contain about 81 grams of dietary cholesterol and six grams of saturated fat.

Liver

Liver is one of the foods highest in dietary cholesterol—and it makes sense why. In the human body, the liver is responsible for producing cholesterol. The same goes for animals, which is why foods like chicken liver and beef liver are also loaded with (dietary) cholesterol. 

Similar to eggs and shellfish, liver isn’t particularly rich in saturated fat. While three ounces of cooked chicken liver contains 500 mg of dietary cholesterol, it has less than two grams of saturated fat.

Liver is an incredible source of vitamins and minerals, but it’s best not to make it a daily staple in your diet. Liver is extremely rich in vitamin A, a fat-soluble vitamin that can quickly accumulate to toxic levels in the body if consumed in excess.

Foods With No Cholesterol

Foods that come from plants are entirely free from dietary cholesterol. Examples of these foods include:

• Fruits
• Vegetables
• Whole grains like oats, brown rice, and quinoa
• Plant-based solid fats such as nuts, seeds, avocado, and olives
• Plant-based liquid fats such as olive oil, sunflower seed oil, and avocado oil
• Legumes, such as peas, beans, chickpeas, and lentils
  

In addition to being free from dietary cholesterol, plant-based foods contain fiber. Eating more soluble fiber helps lower LDL cholesterol levels in the blood. Particularly good sources of soluble fiber include:

• Oats
• Barley
• Legumes like beans and peas
• Carrots
• Apples
• Oranges
• Flaxseeds
  

Other Considerations

How much your blood cholesterol levels change as a result of your dietary cholesterol and saturated fat intake is highly individual. For example, some people experience no effects when eating eggs daily while others may notice a spike in their LDL cholesterol levels.

Additionally, if you are genetically predisposed to high cholesterol, medications may be necessary (along with dietary modifications) in order to keep your cholesterol levels in a healthy range.

Work with a healthcare provider, or specialists like a cardiologist and registered dietitian, to determine the best approach for you.

A Quick Review

Dietary cholesterol does not significantly influence blood cholesterol levels. Instead, foods rich in saturated fat are the primary culprit for high LDL cholesterol levels. Many, but not all, foods high in dietary cholesterol are also rich in saturated fat. Some exceptions to this rule include eggs, shellfish, and liver, which are all high in dietary cholesterol but low in saturated fat.

If you’re trying to lower your LDL cholesterol levels, work with a healthcare provider to identify a healthy and sustainable meal plan for you.