Can Eating Too Much Chicken Raise Cholesterol?

January 4, 2026 •

4 min read

According to a 2019 study, high consumption of both red and white meat can increase blood LDL cholesterol levels. Determining whether eating too much chicken raises cholesterol requires a deeper look at preparation methods, portion sizes, and other factors.

Quick Summary

The effect of chicken on cholesterol depends on preparation. Lean, skinless chicken is better for you, but fried or skin-on versions can be harmful. The amount of saturated fat is the key factor. Prioritizing healthy cooking methods can mitigate these risks.

Key Points

Saturated Fat is Key: The saturated fat content, not just dietary cholesterol, is the primary driver of increased blood LDL cholesterol levels.
Preparation Matters: How you cook chicken significantly impacts its saturated fat content; fried and skin-on preparations are the most harmful.
Chicken Skin Increases Fat: Removing the skin is the most effective way to drastically reduce saturated fat intake from chicken.
Lean vs. Dark Meat: White meat cuts like chicken breast are leaner and contain less saturated fat than darker meat cuts such as thighs or wings.
Moderation is Essential: Even when prepared healthily, chicken should be consumed in moderation as part of a balanced diet for optimal heart health.
Consider Plant Proteins: Research indicates that plant-based protein sources can have a more beneficial effect on cholesterol levels than both white and red meat.

Understanding Cholesterol and Diet

For a long time, the advice for lowering cholesterol was to avoid foods with dietary cholesterol. However, recent research has changed the focus to the impact of saturated and trans fats on blood cholesterol levels. While animal products contain dietary cholesterol and saturated fat, saturated fat is now thought to have a greater effect on raising 'bad' LDL cholesterol. The liver produces all the cholesterol the body needs, so extra intake from food isn't necessary and can contribute to high levels. Manage saturated fat, often found with dietary cholesterol in animal products.

The Surprising Effect of White Meat

A 2019 study produced a surprising finding about white meat. The APPROACH trial from the Children's Hospital Oakland Research Institute (CHORI), showed that high amounts of white meat (like chicken and turkey) and red meat (beef and pork) had similar effects on blood LDL cholesterol levels. A high intake of saturated fat was linked to higher LDL cholesterol, regardless of whether it came from white or red meat. This effect was more pronounced than the influence of dietary cholesterol alone.

This doesn't mean chicken is off-limits, but it emphasizes limiting saturated fat from all sources. Plant-based proteins showed the most beneficial effect on cholesterol levels in the study. Portion control, cooking method, and choosing lean cuts are critical.

How Your Preparation Method Matters

The way chicken is prepared is a more significant factor than simply eating it. Cooking with unhealthy fats can undermine the benefits of choosing a lean protein source.

Healthy Cooking Practices

To maximize the heart-health benefits of chicken:

Baking or Grilling: These methods do not add significant fat and allow for healthy marinades. Season with herbs and spices instead of butter or rich sauces.
Steaming or Poaching: Using water or broth is one of the leanest methods, yielding a moist and tender result with minimal added fat.
Pan-Frying with Healthy Oils: If you must pan-fry, use a heart-healthy unsaturated oil like olive oil and use it sparingly. Combine with vegetables to increase fiber intake, which can also help lower cholesterol.
Pressure Cooking: This method is quick and can produce flavorful, moist chicken dishes while reducing the oxidation of cholesterol, which is a risk factor for heart disease.
Trim the Fat: Always remove visible fat and the skin from chicken before cooking. Chicken skin contains most of the bird's fat calories, and removing it significantly reduces saturated fat intake.

Unhealthy Cooking Practices

Deep-Frying: This introduces a large amount of saturated and trans fats from the frying oil, which can cause a significant spike in cholesterol levels.
Cooking with Skin On: As mentioned, the skin is high in fat, and cooking with it will transfer that fat into the meat and overall dish.
Rich Sauces: Cream-based or high-fat sauces can add unnecessary saturated fat, increasing the cholesterol impact of your meal.

Comparison of Protein Sources on Cholesterol


Protein Source	Typical Preparation	Saturated Fat Content	Effect on LDL Cholesterol
Skinless Chicken Breast	Grilled, Baked	Low	Minimal impact when prepared healthily
Skin-on Chicken Thigh	Fried, Roasted	High	Can significantly raise LDL cholesterol
Lean Red Meat	Grilled, Roasted	Moderate-to-High	Similar effect to white meat with comparable saturated fat
Oily Fish	Baked, Steamed	Low	Rich in healthy omega-3 fatty acids, can help lower cholesterol
Plant-Based Protein	Variety (Legumes, Nuts)	Low/None	Lowest LDL-raising effect, highest benefit for heart health

The Role of Portion Size and Overall Diet

Moderation is crucial, even when prepared healthily. The American Heart Association (AHA) recommends limiting lean, skinless chicken to less than 6 ounces a day. Eating chicken in limited portions, combined with a diet rich in vegetables, fruits, whole grains, nuts, and healthy oils, supports overall heart health. An unbalanced diet, regardless of how the chicken is cooked, will not lead to optimal health outcomes.

Conclusion

While lean, skinless chicken is a protein source with a relatively low fat content, the idea that it is always a heart-healthier choice than red meat is now contested. Recent studies suggest both red and white meat can have similar effects on 'bad' cholesterol, especially when prepared with high levels of saturated fat. Therefore, the concern shouldn't be about chicken itself, but rather about the preparation method, portion size, and the overall balance of your diet. Prioritizing low-fat cooking techniques, removing the skin, and choosing lean cuts like the breast are the best ways to enjoy chicken without compromising your cholesterol goals. To truly optimize your heart health, incorporate a variety of protein sources, with a strong emphasis on plant-based options. For comprehensive information, explore the American Heart Association's recommendations on healthy eating.

Frequently Asked Questions

Yes, skinless chicken breast is considered a lean protein with low saturated fat, making it a good choice for those with high cholesterol, provided it is cooked using healthy methods like grilling or baking.

Recent studies suggest that, when consumed in high amounts, both red and white meat can raise 'bad' LDL cholesterol similarly. The saturated fat content is the key factor, which depends more on the cut and preparation than the type of meat.

Yes, eating chicken skin can raise cholesterol because it contains a high concentration of saturated fat. For better heart health, it is recommended to remove the skin before cooking or eating.

Opt for healthy cooking methods such as grilling, baking, or steaming. Use unsaturated oils like olive oil sparingly, and season with herbs and spices instead of relying on high-fat sauces or butter.

For optimal heart health, the American Heart Association recommends limiting intake of lean, skinless chicken to less than 6 ounces per day, or about 4-5 servings per week.

While it varies by cut and preparation, some studies show lean white and red meat can have similar effects on cholesterol when saturated fat is equal. The traditional assumption that chicken is always superior is being re-evaluated, with overall diet being the most important factor.

Yes, plant-based proteins like legumes, nuts, and seeds are generally better for managing cholesterol. The 2019 APPROACH trial found that plant protein diets led to lower LDL cholesterol compared to both red and white meat diets.