Table of ContentsView AllTable of ContentsHealthy FoodsUnhealthy FoodsFoods With HDL CholesterolBalancing CholesterolRestrictions & Alternatives
Table of ContentsView All
View All
Table of Contents
Healthy Foods
Unhealthy Foods
Foods With HDL Cholesterol
Balancing Cholesterol
Restrictions & Alternatives
Cholesterolis a waxy substance the body uses to build cells and make certain hormones and vitamins. However,too much cholesterolin the blood can lead to plaque formation and the development of heart disease.Your liver makes all the cholesterol your body needs to function properly. It is also found in many foods. While some high-cholesterol foods like eggs are nutritious and don’t seem to raise cholesterol levels, others, like processed meats and fried foods, can be harmful.This article discusses the healthiest cholesterol-containing foods, plus ones to avoid.Thai Liang Lim/ Getty ImagesHealthy Foods With CholesterolEggs, shrimp, grass-fed beef, and other high-cholesterol foods are rich in vitamins, minerals, and other beneficial nutrients.EggsEggs provide high-quality protein, vitamins, and minerals. They’re also high in cholesterol, packing in 189 milligrams (mg) per large egg.However, several studies found that eggs do not increase heart disease risk factors likeinflammationand high cholesterol levels.One study found eggs are a good source oflutein,vitamin D,selenium, andvitamin A, all of which have been found to protect against chronic disease.However, other research suggests thatlow-density lipoprotein (LDL) cholesterol levels(considered “bad” cholesterol), may increase as long-term egg consumption increases.Experts recommend healthy individualscan consume up to one whole egg daily. Older adults withnormal cholesterol levelsmay consume up to two eggs daily.ShrimpShrimpare high in cholesterol, containing 135 mg per 3-ounce serving.They are also low in saturated fat and high in protein,vitamin B12, zinc, and selenium.One analysis linked higher consumption of shrimp to improved lipid profiles and decreased cardiovascular risk compared to nonconsumers of shrimp.Healthy individuals should limit their shrimp intake to 3 ounces daily.SardinesA 3.5-ounce can ofsardineshas 131 mg of cholesterol but is also rich in nutrients, such as vitamin D andcalcium.Sardines are also a good source ofomega-3 fatty acids, which can help reduce your risk of heart disease and stroke.Experts recommend eating two 3-ounce servings of fatty fish, such as sardines per week.Organ MeatOrgan meats like the liver, heart, and kidneys are packed with nutrients. Beef liver is higher in vitamins and minerals than muscle meat yet lower in calories and fat. A 3-ounce cooked beef liver provides protein,iron, and zinc. It also contains 333 mg of cholesterol.Research has found that people who consumed moderate amounts of unprocessed meats, including organ meats, had a lower risk of cardiovascular disease than those with the lowest consumption levels.CheeseOne slice of cheddar cheese contains 17 mg of cholesterol, which can quickly add up throughout the day. However, cheese is also a good source of protein, calcium, and phosphorus.A review of studies found that a daily intake of 40 grams (g), equal to about 1.5 ounces, of cheese might protect against heart disease.Grass-Fed BeefCompared to grain-fed beef, grass-fed beef tends to be higher in several nutrients, including omega-3 fatty acids and phytochemicals, naturally occurring compounds in plants that act asantioxidants.Grass-fed beef contains less fat and cholesterol than grain-fed beef.Full-Fat DairyFull-fat dairy is a cholesterol-rich food with many nutrients essential to bone health. One cup of whole milk yogurt provides 31.8 mg of cholesterol.Despite older studies linking full-fat dairy with increased cholesterol and the risk of heart disease, newer research suggests that full-fat dairy in whole-dairy foods does not increase heart disease or cholesterol levels.Another study of people withmetabolic syndromefound that consuming 3.3 servings of dairy daily, regardless of fat content, does not affectblood pressurecompared to a dairy-free diet.Study: Full-Fat Dairy May Actually Be Healthy for Your HeartUnhealthy Foods With CholesterolSome high-cholesterol foods, such as fried foods and processed meats should be limited or avoided, as they can be harmful to your health.Fried FoodsDeep-fried chicken wings and other fried foods that are high in cholesterol should be avoided. These foods are high in saturated and trans fats, which causes your body to produce more LDL cholesterol, increasing the levels of bad cholesterol in your blood and the risk of heart disease.Processed MeatsProcessed meats, like ham, sausage, and hot dogs, are high-cholesterol foods that should be limited in your diet.One study found that people who ate two servings of processed meat per week had a 7% higher risk of cardiovascular disease, includingheart attackandstroke.Baked GoodsBaked goods like cookies and cakes are high in cholesterol, calories, and added sugars yet low in nutrients.Studies suggest that consuming too muchadded sugarcan lead to obesity, heart disease,diabetes, cognitive decline, and even certain types of cancer.Fatty Cuts of MeatSkin-on chicken, traditional grain-fed beef, and pork are higher insaturated fatthan skinless chicken, fish, and plant-based proteins. This saturated fat can raise your blood cholesterol levels and increase your risk for heart disease.Fast FoodFast foods like chips, burgers, french fries, and pizza are typically high in calories, salt, saturated fat, and other ingredients that lead to chronic disease.One study linked frequent fast food consumption to overweight, abdominal fat gain, inflammation, and oxidative stress. Higher fast food consumption is also associated with diabetes, cardiovascular disease, and metabolic syndrome.Health Risks of Too Much CholesterolToo much cholesterol can increase your risk for heart disease and stroke, two primary causes of death in the United States.However, studies suggest that saturated fats and trans fats found in unhealthy cholesterol-rich foods may be more strongly associated with heart disease than foods like shrimp and eggs.Recipes With High Density Lipoprotein (HDL) “Good” CholesterolMost people can enjoy nutritious, high-cholesterol foods in moderation as part of a balanced diet. A few ways to incorporate these foods into your diet include:Pair full-fat dairy or yogurt with fresh berries and nuts.Add shrimp to a stir-fry.Serve grass-fed steak with steamed vegetables and a baked potato.Add a sliced boiled egg to toast topped with mashed avocado.Pan-fry marinated liver slices for about 3 minutes on each side with olive oil.How to Balance Cholesterol LevelsDietary and lifestyle changes can help keep your cholesterol levels healthy. Some ways to balance cholesterol levels include:Avoiding foods high in saturated fat: Saturated fat increases LDL cholesterol levels, increasing your risk for heart attack or stroke.Exercising: Research shows regular physical activity can decrease LDL cholesterol levels. Physically active people have a 21% reduced risk of developing cardiovascular disease and a 36% lower risk of dying from cardiovascular disease than inactive individuals.Eating more fiber: High-fiber foods (oatmeal, bananas, and beans) can help manage high LDL cholesterol while increasing HDL cholesterol levels.Maintaining a healthy weight: Excess body fat affects how your body uses cholesterol and slows down your body’s ability to eliminate LDL cholesterol from the bloodstream.Quit smoking: Smoking damages blood vessels, increasing the risk of heart disease.Limiting alcohol: Alcohol increases triglyceride and cholesterol levels. Men should limit alcohol consumption to two drinks per day, and women should have no more than one drink daily.Dietary Restrictions and AlternativesHealthy cholesterol foods can fit into a variety of diets. These include:Pescatarian: Shrimp, crab, sardines, cheese, eggs, and fishDairy-free: Grass-fed meat, organ meat, sardines, shrimp, and fishVegetarian: Cheese, full-fat dairy, and eggsMargarine or Butter for Low Cholesterol DietsSummaryAll high-cholesterol foods are not bad. Foods with cholesterol, such as eggs, cheese, and fish, are high in beneficial nutrients that support your health. Including these foods in a balanced diet is unlikely to cause harm if you consume them in moderation.However, other cholesterol-containing foods like fried foods, processed foods, and fast food should be limited. These foods are often high in saturated and trans fats that can harm your health and increase your risk of heart disease.
Cholesterolis a waxy substance the body uses to build cells and make certain hormones and vitamins. However,too much cholesterolin the blood can lead to plaque formation and the development of heart disease.
Your liver makes all the cholesterol your body needs to function properly. It is also found in many foods. While some high-cholesterol foods like eggs are nutritious and don’t seem to raise cholesterol levels, others, like processed meats and fried foods, can be harmful.
This article discusses the healthiest cholesterol-containing foods, plus ones to avoid.
Thai Liang Lim/ Getty Images
Healthy Foods With Cholesterol
Eggs, shrimp, grass-fed beef, and other high-cholesterol foods are rich in vitamins, minerals, and other beneficial nutrients.
Eggs
Eggs provide high-quality protein, vitamins, and minerals. They’re also high in cholesterol, packing in 189 milligrams (mg) per large egg.However, several studies found that eggs do not increase heart disease risk factors likeinflammationand high cholesterol levels.
One study found eggs are a good source oflutein,vitamin D,selenium, andvitamin A, all of which have been found to protect against chronic disease.
However, other research suggests thatlow-density lipoprotein (LDL) cholesterol levels(considered “bad” cholesterol), may increase as long-term egg consumption increases.
Experts recommend healthy individualscan consume up to one whole egg daily. Older adults withnormal cholesterol levelsmay consume up to two eggs daily.
Shrimp
Shrimpare high in cholesterol, containing 135 mg per 3-ounce serving.They are also low in saturated fat and high in protein,vitamin B12, zinc, and selenium.
One analysis linked higher consumption of shrimp to improved lipid profiles and decreased cardiovascular risk compared to nonconsumers of shrimp.
Healthy individuals should limit their shrimp intake to 3 ounces daily.
Sardines
A 3.5-ounce can ofsardineshas 131 mg of cholesterol but is also rich in nutrients, such as vitamin D andcalcium.
Sardines are also a good source ofomega-3 fatty acids, which can help reduce your risk of heart disease and stroke.
Experts recommend eating two 3-ounce servings of fatty fish, such as sardines per week.
Organ Meat
Organ meats like the liver, heart, and kidneys are packed with nutrients. Beef liver is higher in vitamins and minerals than muscle meat yet lower in calories and fat. A 3-ounce cooked beef liver provides protein,iron, and zinc. It also contains 333 mg of cholesterol.
Research has found that people who consumed moderate amounts of unprocessed meats, including organ meats, had a lower risk of cardiovascular disease than those with the lowest consumption levels.
Cheese
One slice of cheddar cheese contains 17 mg of cholesterol, which can quickly add up throughout the day. However, cheese is also a good source of protein, calcium, and phosphorus.
A review of studies found that a daily intake of 40 grams (g), equal to about 1.5 ounces, of cheese might protect against heart disease.
Grass-Fed Beef
Compared to grain-fed beef, grass-fed beef tends to be higher in several nutrients, including omega-3 fatty acids and phytochemicals, naturally occurring compounds in plants that act asantioxidants.
Grass-fed beef contains less fat and cholesterol than grain-fed beef.
Full-Fat Dairy
Full-fat dairy is a cholesterol-rich food with many nutrients essential to bone health. One cup of whole milk yogurt provides 31.8 mg of cholesterol.
Despite older studies linking full-fat dairy with increased cholesterol and the risk of heart disease, newer research suggests that full-fat dairy in whole-dairy foods does not increase heart disease or cholesterol levels.
Another study of people withmetabolic syndromefound that consuming 3.3 servings of dairy daily, regardless of fat content, does not affectblood pressurecompared to a dairy-free diet.
Study: Full-Fat Dairy May Actually Be Healthy for Your Heart
Unhealthy Foods With Cholesterol
Some high-cholesterol foods, such as fried foods and processed meats should be limited or avoided, as they can be harmful to your health.
Fried Foods
Deep-fried chicken wings and other fried foods that are high in cholesterol should be avoided. These foods are high in saturated and trans fats, which causes your body to produce more LDL cholesterol, increasing the levels of bad cholesterol in your blood and the risk of heart disease.
Processed Meats
Processed meats, like ham, sausage, and hot dogs, are high-cholesterol foods that should be limited in your diet.
One study found that people who ate two servings of processed meat per week had a 7% higher risk of cardiovascular disease, includingheart attackandstroke.
Baked Goods
Baked goods like cookies and cakes are high in cholesterol, calories, and added sugars yet low in nutrients.
Studies suggest that consuming too muchadded sugarcan lead to obesity, heart disease,diabetes, cognitive decline, and even certain types of cancer.
Fatty Cuts of Meat
Skin-on chicken, traditional grain-fed beef, and pork are higher insaturated fatthan skinless chicken, fish, and plant-based proteins. This saturated fat can raise your blood cholesterol levels and increase your risk for heart disease.
Fast Food
Fast foods like chips, burgers, french fries, and pizza are typically high in calories, salt, saturated fat, and other ingredients that lead to chronic disease.
One study linked frequent fast food consumption to overweight, abdominal fat gain, inflammation, and oxidative stress. Higher fast food consumption is also associated with diabetes, cardiovascular disease, and metabolic syndrome.
Health Risks of Too Much CholesterolToo much cholesterol can increase your risk for heart disease and stroke, two primary causes of death in the United States.However, studies suggest that saturated fats and trans fats found in unhealthy cholesterol-rich foods may be more strongly associated with heart disease than foods like shrimp and eggs.
Health Risks of Too Much Cholesterol
Too much cholesterol can increase your risk for heart disease and stroke, two primary causes of death in the United States.However, studies suggest that saturated fats and trans fats found in unhealthy cholesterol-rich foods may be more strongly associated with heart disease than foods like shrimp and eggs.
Recipes With High Density Lipoprotein (HDL) “Good” Cholesterol
Most people can enjoy nutritious, high-cholesterol foods in moderation as part of a balanced diet. A few ways to incorporate these foods into your diet include:
How to Balance Cholesterol Levels
Dietary and lifestyle changes can help keep your cholesterol levels healthy. Some ways to balance cholesterol levels include:
Dietary Restrictions and Alternatives
Healthy cholesterol foods can fit into a variety of diets. These include:
Margarine or Butter for Low Cholesterol Diets
Summary
All high-cholesterol foods are not bad. Foods with cholesterol, such as eggs, cheese, and fish, are high in beneficial nutrients that support your health. Including these foods in a balanced diet is unlikely to cause harm if you consume them in moderation.
However, other cholesterol-containing foods like fried foods, processed foods, and fast food should be limited. These foods are often high in saturated and trans fats that can harm your health and increase your risk of heart disease.
27 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Egg, whole, raw, fresh.Puglisi MJ, Fernandez ML.The health benefits of egg protein.Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904Sugano M, Matsuoka R.Nutritional viewpoints on eggs and cholesterol.Foods. 2021;10(3):494. doi:10.3390/foods10030494Li MY, Chen JH, Chen C, Kang YN.Association between egg consumption and cholesterol concentration: A systematic review and meta-analysis of randomized controlled trials.Nutrients. 2020;12(7):1995. doi:10.3390/nu12071995Carson JAS, Lichtenstein AH, Anderson CAM, et al.Dietary cholesterol and cardiovascular risk: A science advisory from the american heart association.Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743U.S. Department of Agriculture.Crustaceans, shrimp, cooked.Narasimhan B, Kaplin S, Wang Z, Krittanawong C.Impact of a high-shrimp diet on cardiovascular risk.Mayo Clinic Proceedings. 2021;96(2):506-508. doi:10.1016/j.mayocp.2020.10.044U.S. Department of Agriculture.Fish, sardine, atlantic, canned in oil, drained solids with bone.American Heart Association.Fish and omega-3 fatty acids.U.S. Department of Agriculture.Beef liver, braised.Park K, Son J, Jang J, et al.Unprocessed meat consumption and incident cardiovascular diseases in korean adults: The korean genome and epidemiology study.Nutrients. 2017;9(5):498. doi:10.3390/nu9050498U.S. Department of Agriculture.Cheese, cheddar.Chen GC, Wang Y, Tong X, et al.Cheese consumption and risk of cardiovascular disease: a meta-analysis of prospective studies.Eur J Nutr. 2017;56(8):2565-2575. doi:10.1007/s00394-016-1292-zKrusinski L, Sergin S, Jambunathan V, Rowntree JE, Fenton JI.Attention to the details: how variations in u. S. Grass-fed cattle-feed supplementation and finishing date influence human health.Front Sustain Food Syst. 2022;6:851494. doi:10.3389/fsufs.2022.851494Van Vliet S, Provenza FD, Kronberg SL.Health-promoting phytonutrients are higher in grass-fed meat and milk.Front Sustain Food Syst. 2021;4:555426. doi:10.3389/fsufs.2020.555426U.S. Department of Agriculture.Yogurt, plain, whole milk.Schmidt KA, Cromer G, Burhans MS, et al.Impact of low-fat and full-fat dairy foods on fasting lipid profile and blood pressure: exploratory endpoints of a randomized controlled trial.Am J Clin Nutr. 2021;114(3):882-892. doi:10.1093/ajcn/nqab131American Heart Association.The skinny on fats.National Heart, Lung, & Blood Institute.New study shows that eating red meat, processed meat increases heart disease risk.Rippe JM, Angelopoulos TJ.Relationship between added sugars consumption and chronic disease risk factors: current understanding.Nutrients. 2016;8(11):697. doi:10.3390/nu8110697American Heart Association.Picking healthy proteins.Bahadoran Z, Mirmiran P, Azizi F.Fast food pattern and cardiometabolic disorders: A review of current studies.Health Promot Perspect. 2016;5(4):231-240. doi:10.15171/hpp.2015.028Centers for Disease Control and Prevention.Cholesterol.Soliman GA.Dietary cholesterol and the lack of evidence in cardiovascular disease.Nutrients. 2018;10(6):780. doi:10.3390/nu10060780MedlinePlus.Facts about saturated fats.American Heart Association.Doctors should ‘prescribe’ exercise for adults with slightly high blood pressure, cholesterol.Centers for Disease Control and Prevention.Prevent high cholesterol.
27 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Egg, whole, raw, fresh.Puglisi MJ, Fernandez ML.The health benefits of egg protein.Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904Sugano M, Matsuoka R.Nutritional viewpoints on eggs and cholesterol.Foods. 2021;10(3):494. doi:10.3390/foods10030494Li MY, Chen JH, Chen C, Kang YN.Association between egg consumption and cholesterol concentration: A systematic review and meta-analysis of randomized controlled trials.Nutrients. 2020;12(7):1995. doi:10.3390/nu12071995Carson JAS, Lichtenstein AH, Anderson CAM, et al.Dietary cholesterol and cardiovascular risk: A science advisory from the american heart association.Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743U.S. Department of Agriculture.Crustaceans, shrimp, cooked.Narasimhan B, Kaplin S, Wang Z, Krittanawong C.Impact of a high-shrimp diet on cardiovascular risk.Mayo Clinic Proceedings. 2021;96(2):506-508. doi:10.1016/j.mayocp.2020.10.044U.S. Department of Agriculture.Fish, sardine, atlantic, canned in oil, drained solids with bone.American Heart Association.Fish and omega-3 fatty acids.U.S. Department of Agriculture.Beef liver, braised.Park K, Son J, Jang J, et al.Unprocessed meat consumption and incident cardiovascular diseases in korean adults: The korean genome and epidemiology study.Nutrients. 2017;9(5):498. doi:10.3390/nu9050498U.S. Department of Agriculture.Cheese, cheddar.Chen GC, Wang Y, Tong X, et al.Cheese consumption and risk of cardiovascular disease: a meta-analysis of prospective studies.Eur J Nutr. 2017;56(8):2565-2575. doi:10.1007/s00394-016-1292-zKrusinski L, Sergin S, Jambunathan V, Rowntree JE, Fenton JI.Attention to the details: how variations in u. S. Grass-fed cattle-feed supplementation and finishing date influence human health.Front Sustain Food Syst. 2022;6:851494. doi:10.3389/fsufs.2022.851494Van Vliet S, Provenza FD, Kronberg SL.Health-promoting phytonutrients are higher in grass-fed meat and milk.Front Sustain Food Syst. 2021;4:555426. doi:10.3389/fsufs.2020.555426U.S. Department of Agriculture.Yogurt, plain, whole milk.Schmidt KA, Cromer G, Burhans MS, et al.Impact of low-fat and full-fat dairy foods on fasting lipid profile and blood pressure: exploratory endpoints of a randomized controlled trial.Am J Clin Nutr. 2021;114(3):882-892. doi:10.1093/ajcn/nqab131American Heart Association.The skinny on fats.National Heart, Lung, & Blood Institute.New study shows that eating red meat, processed meat increases heart disease risk.Rippe JM, Angelopoulos TJ.Relationship between added sugars consumption and chronic disease risk factors: current understanding.Nutrients. 2016;8(11):697. doi:10.3390/nu8110697American Heart Association.Picking healthy proteins.Bahadoran Z, Mirmiran P, Azizi F.Fast food pattern and cardiometabolic disorders: A review of current studies.Health Promot Perspect. 2016;5(4):231-240. doi:10.15171/hpp.2015.028Centers for Disease Control and Prevention.Cholesterol.Soliman GA.Dietary cholesterol and the lack of evidence in cardiovascular disease.Nutrients. 2018;10(6):780. doi:10.3390/nu10060780MedlinePlus.Facts about saturated fats.American Heart Association.Doctors should ‘prescribe’ exercise for adults with slightly high blood pressure, cholesterol.Centers for Disease Control and Prevention.Prevent high cholesterol.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Egg, whole, raw, fresh.Puglisi MJ, Fernandez ML.The health benefits of egg protein.Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904Sugano M, Matsuoka R.Nutritional viewpoints on eggs and cholesterol.Foods. 2021;10(3):494. doi:10.3390/foods10030494Li MY, Chen JH, Chen C, Kang YN.Association between egg consumption and cholesterol concentration: A systematic review and meta-analysis of randomized controlled trials.Nutrients. 2020;12(7):1995. doi:10.3390/nu12071995Carson JAS, Lichtenstein AH, Anderson CAM, et al.Dietary cholesterol and cardiovascular risk: A science advisory from the american heart association.Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743U.S. Department of Agriculture.Crustaceans, shrimp, cooked.Narasimhan B, Kaplin S, Wang Z, Krittanawong C.Impact of a high-shrimp diet on cardiovascular risk.Mayo Clinic Proceedings. 2021;96(2):506-508. doi:10.1016/j.mayocp.2020.10.044U.S. Department of Agriculture.Fish, sardine, atlantic, canned in oil, drained solids with bone.American Heart Association.Fish and omega-3 fatty acids.U.S. Department of Agriculture.Beef liver, braised.Park K, Son J, Jang J, et al.Unprocessed meat consumption and incident cardiovascular diseases in korean adults: The korean genome and epidemiology study.Nutrients. 2017;9(5):498. doi:10.3390/nu9050498U.S. Department of Agriculture.Cheese, cheddar.Chen GC, Wang Y, Tong X, et al.Cheese consumption and risk of cardiovascular disease: a meta-analysis of prospective studies.Eur J Nutr. 2017;56(8):2565-2575. doi:10.1007/s00394-016-1292-zKrusinski L, Sergin S, Jambunathan V, Rowntree JE, Fenton JI.Attention to the details: how variations in u. S. Grass-fed cattle-feed supplementation and finishing date influence human health.Front Sustain Food Syst. 2022;6:851494. doi:10.3389/fsufs.2022.851494Van Vliet S, Provenza FD, Kronberg SL.Health-promoting phytonutrients are higher in grass-fed meat and milk.Front Sustain Food Syst. 2021;4:555426. doi:10.3389/fsufs.2020.555426U.S. Department of Agriculture.Yogurt, plain, whole milk.Schmidt KA, Cromer G, Burhans MS, et al.Impact of low-fat and full-fat dairy foods on fasting lipid profile and blood pressure: exploratory endpoints of a randomized controlled trial.Am J Clin Nutr. 2021;114(3):882-892. doi:10.1093/ajcn/nqab131American Heart Association.The skinny on fats.National Heart, Lung, & Blood Institute.New study shows that eating red meat, processed meat increases heart disease risk.Rippe JM, Angelopoulos TJ.Relationship between added sugars consumption and chronic disease risk factors: current understanding.Nutrients. 2016;8(11):697. doi:10.3390/nu8110697American Heart Association.Picking healthy proteins.Bahadoran Z, Mirmiran P, Azizi F.Fast food pattern and cardiometabolic disorders: A review of current studies.Health Promot Perspect. 2016;5(4):231-240. doi:10.15171/hpp.2015.028Centers for Disease Control and Prevention.Cholesterol.Soliman GA.Dietary cholesterol and the lack of evidence in cardiovascular disease.Nutrients. 2018;10(6):780. doi:10.3390/nu10060780MedlinePlus.Facts about saturated fats.American Heart Association.Doctors should ‘prescribe’ exercise for adults with slightly high blood pressure, cholesterol.Centers for Disease Control and Prevention.Prevent high cholesterol.
U.S. Department of Agriculture.Egg, whole, raw, fresh.
Puglisi MJ, Fernandez ML.The health benefits of egg protein.Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904
Sugano M, Matsuoka R.Nutritional viewpoints on eggs and cholesterol.Foods. 2021;10(3):494. doi:10.3390/foods10030494
Li MY, Chen JH, Chen C, Kang YN.Association between egg consumption and cholesterol concentration: A systematic review and meta-analysis of randomized controlled trials.Nutrients. 2020;12(7):1995. doi:10.3390/nu12071995
Carson JAS, Lichtenstein AH, Anderson CAM, et al.Dietary cholesterol and cardiovascular risk: A science advisory from the american heart association.Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743
U.S. Department of Agriculture.Crustaceans, shrimp, cooked.
Narasimhan B, Kaplin S, Wang Z, Krittanawong C.Impact of a high-shrimp diet on cardiovascular risk.Mayo Clinic Proceedings. 2021;96(2):506-508. doi:10.1016/j.mayocp.2020.10.044
U.S. Department of Agriculture.Fish, sardine, atlantic, canned in oil, drained solids with bone.
American Heart Association.Fish and omega-3 fatty acids.
U.S. Department of Agriculture.Beef liver, braised.
Park K, Son J, Jang J, et al.Unprocessed meat consumption and incident cardiovascular diseases in korean adults: The korean genome and epidemiology study.Nutrients. 2017;9(5):498. doi:10.3390/nu9050498
U.S. Department of Agriculture.Cheese, cheddar.
Chen GC, Wang Y, Tong X, et al.Cheese consumption and risk of cardiovascular disease: a meta-analysis of prospective studies.Eur J Nutr. 2017;56(8):2565-2575. doi:10.1007/s00394-016-1292-z
Krusinski L, Sergin S, Jambunathan V, Rowntree JE, Fenton JI.Attention to the details: how variations in u. S. Grass-fed cattle-feed supplementation and finishing date influence human health.Front Sustain Food Syst. 2022;6:851494. doi:10.3389/fsufs.2022.851494
Van Vliet S, Provenza FD, Kronberg SL.Health-promoting phytonutrients are higher in grass-fed meat and milk.Front Sustain Food Syst. 2021;4:555426. doi:10.3389/fsufs.2020.555426
U.S. Department of Agriculture.Yogurt, plain, whole milk.
Schmidt KA, Cromer G, Burhans MS, et al.Impact of low-fat and full-fat dairy foods on fasting lipid profile and blood pressure: exploratory endpoints of a randomized controlled trial.Am J Clin Nutr. 2021;114(3):882-892. doi:10.1093/ajcn/nqab131
American Heart Association.The skinny on fats.
National Heart, Lung, & Blood Institute.New study shows that eating red meat, processed meat increases heart disease risk.
Rippe JM, Angelopoulos TJ.Relationship between added sugars consumption and chronic disease risk factors: current understanding.Nutrients. 2016;8(11):697. doi:10.3390/nu8110697
American Heart Association.Picking healthy proteins.
Bahadoran Z, Mirmiran P, Azizi F.Fast food pattern and cardiometabolic disorders: A review of current studies.Health Promot Perspect. 2016;5(4):231-240. doi:10.15171/hpp.2015.028
Centers for Disease Control and Prevention.Cholesterol.
Soliman GA.Dietary cholesterol and the lack of evidence in cardiovascular disease.Nutrients. 2018;10(6):780. doi:10.3390/nu10060780
MedlinePlus.Facts about saturated fats.
American Heart Association.Doctors should ‘prescribe’ exercise for adults with slightly high blood pressure, cholesterol.
Centers for Disease Control and Prevention.Prevent high cholesterol.
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