Can a Person With High Cholesterol Eat Grits? The Healthy Way to Enjoy Them

December 6, 2025 •

4 min read

According to the CDC, nearly 94 million U.S. adults have high total cholesterol. For those managing this condition, the question often arises: Can a person with high cholesterol eat grits? The good news is that plain grits are naturally cholesterol-free and low in fat, making them a perfectly acceptable food when prepared correctly.

Quick Summary

This article explores how individuals with high cholesterol can safely incorporate grits into their diet. It highlights the importance of preparation methods and toppings, focusing on nutritious, low-saturated-fat options over traditional high-fat additions.

Key Points

Plain Grits are Cholesterol-Free: Grits cooked simply with water are naturally low in fat and contain no dietary cholesterol.
Unhealthy Additions are the Problem: High-fat toppings like butter, cream, and cheese are the primary concern for cholesterol levels, not the grits themselves.
Choose Stone-Ground Grits: For maximum fiber and nutrients, opt for less-processed stone-ground grits over instant varieties.
Use Healthy Cooking Methods: Cook with water, low-fat milk, or low-sodium broth instead of high-fat dairy.
Embrace Healthy Toppings: Flavor your grits with herbs, spices, vegetables, or lean protein to avoid saturated fats and sodium.
Increase Fiber Intake: Pairing grits with fiber-rich foods helps lower LDL cholesterol and supports heart health.

Plain Grits: A Clean Canvas for Heart Health

At their core, grits are a simple, whole-grain-based food made from cornmeal. When cooked with water, they are incredibly heart-healthy. One cup of cooked grits contains 0 mg of cholesterol and is very low in fat, often less than 1 gram. The primary issue for individuals with high cholesterol is not the grits themselves, but the fatty, high-sodium ingredients that are often added during preparation and serving.

The Cholesterol Culprit: How You Prepare Grits Matters

Traditional Southern recipes often call for generous amounts of butter, heavy cream, cheese, and fatty meats like bacon or sausage. These additions, rich in saturated fats and sodium, can elevate LDL ('bad') cholesterol levels and contribute to heart disease risk. For instance, a hearty bowl of cheesy grits with butter can quickly become a dietary concern, negating any benefits of the corn base. Making smart substitutions is the key to enjoying this comforting dish without compromising your heart health.

Choosing the Right Grits for Your Diet

Not all grits are created equal. The level of processing significantly impacts their nutritional value, especially their fiber content. Fiber is a crucial component of a heart-healthy diet, known for its ability to help lower LDL cholesterol.

Stone-ground grits: These are minimally processed, retaining most of the corn kernel's nutrients, including the germ and pericarp where much of the fiber is found. This makes them the most nutritious option. While they require a longer cooking time, they offer more fiber and a deeper corn flavor.
Instant or quick-cooking grits: These grits are processed more heavily, removing some of the fiber and nutrients. They cook much faster but offer less nutritional benefit compared to their stone-ground counterparts. Enriched versions, however, are fortified with B vitamins and iron.
Hominy grits: Made from corn kernels treated with an alkali process (nixtamalization), hominy grits have a unique flavor and increased niacin, iron, and calcium content. This type can also be a good choice for heart health when prepared correctly.

How to Make Heart-Healthy Grits: Simple Swaps

The path to enjoying grits with high cholesterol is paved with healthy substitutions. Here are some ideas to transform a high-fat dish into a heart-healthy meal:

Swap cooking liquid: Instead of whole milk or cream, use water, low-fat milk, or a low-sodium vegetable or chicken broth. Broth is an excellent way to add flavor without the fat.
Embrace healthy fats: Replace butter with a small amount of olive oil or avocado oil. These unsaturated fats are beneficial for heart health.
Add flavor with herbs and spices: Season your grits with fresh herbs like chives or thyme, or spices like smoked paprika, garlic powder, or black pepper. A dash of nutritional yeast can also add a savory, cheesy flavor without the saturated fat and sodium of real cheese.
Incorporate vegetables: Stir in sautéed mushrooms, bell peppers, spinach, or roasted vegetables for added fiber and nutrients.
Boost with lean protein: Serve grits with lean proteins such as grilled shrimp, baked chicken, or black beans. For a healthier breakfast, top with a poached egg instead of bacon or sausage.
Sweeten naturally: If you prefer sweet grits, use fresh fruit like berries or peaches instead of sugar and syrup. A sprinkle of cinnamon can also add flavor without calories.

Healthy vs. Unhealthy Grits Preparation


Aspect	Heart-Healthy Preparation	Traditional, Less Healthy Preparation
Grits Type	Stone-ground or hominy grits	Instant or quick-cooking grits
Cooking Liquid	Water, low-fat milk, or low-sodium broth	Whole milk, heavy cream, or butter
Fats	A small amount of olive or avocado oil	Large amounts of butter or lard
Toppings	Fresh herbs, spices, nutritional yeast, vegetables, lean proteins	Cheese, bacon, sausage, fried meats
Sweeteners	Fresh fruit, cinnamon	Sugar, maple syrup

Why Fiber is So Important for Cholesterol

Fiber plays a crucial role in lowering cholesterol. Soluble fiber, in particular, binds to cholesterol in the digestive tract and helps remove it from the body before it can be absorbed. Whole-grain grits, especially the stone-ground variety, contribute to your daily fiber intake. Combining grits with other high-fiber foods like vegetables and legumes further amplifies this effect. As a bonus, fiber promotes feelings of fullness, which can aid in weight management—another factor that positively impacts cholesterol levels.

Conclusion: Eat Grits Wisely for a Healthy Heart

Yes, a person with high cholesterol can eat grits, but the key to a heart-healthy meal lies entirely in the preparation. By swapping traditional high-fat additions like butter and cheese for healthier options like water or low-sodium broth and flavorful herbs, you can create a nutritious and delicious meal. Choosing whole-grain, stone-ground grits will also increase your dietary fiber intake, providing added benefits for lowering LDL cholesterol. Making mindful choices and being aware of what you add to your plate allows you to enjoy grits as a comforting part of a balanced, heart-conscious diet.

For more information on managing your diet, consult resources like the Cleveland Clinic's guide to cholesterol and nutrition.

Frequently Asked Questions

Instant grits themselves are not bad for cholesterol, as they contain none. However, they are more processed and have less fiber than stone-ground grits. The danger comes from unhealthy, high-fat additions often used during preparation.

The healthiest way is to cook grits with water or low-fat milk and flavor them with herbs, spices, or low-sodium broth. Avoid adding butter, cream, or high-fat cheeses.

Adding cheese increases saturated fat. If you want a cheesy flavor, consider using a small amount of nutritional yeast or a reduced-fat cheese sparingly. Always prioritize heart-healthy preparation.

Shrimp itself is relatively low in fat. The preparation is key. Opt for grilled shrimp instead of fried, and use a low-sodium, low-fat broth for the grits base instead of butter and cream.

Instead of butter, you can use a small amount of olive oil for flavor or stir in a little heart-healthy avocado. Using low-sodium broth or herbs to add flavor is also a great option.

Enriched grits are fortified with vitamins and iron, but they do not contain cholesterol. The impact on your cholesterol is determined by the added ingredients and the fact that they have lower fiber than stone-ground grits.

Yes, you can eat grits regularly as part of a heart-healthy diet, provided they are prepared healthily. Focusing on variety and balancing your plate with other nutritious foods is also important.