Can I eat honey if I have high cholesterol?

January 11, 2026 •

4 min read

According to a 2022 meta-analysis published in Nutrition Reviews, honey intake was found to have a positive impact on cardiometabolic health, including improved cholesterol levels. For individuals managing high cholesterol, this research offers a surprising insight into how this natural sweetener can be incorporated into a heart-healthy diet.

Quick Summary

Limited, moderate consumption of honey may improve cholesterol levels, with studies showing it can lower 'bad' LDL and total cholesterol while raising 'good' HDL. The benefits are tied to its antioxidant properties and are most notable when replacing refined sugar, not adding to it. Raw, unprocessed honey offers the most therapeutic benefits.

Key Points

Honey as a Sugar Substitute: Use honey to replace refined sugars, as this is where most of its cardiovascular benefits are seen.
Positive Lipid Effects: Studies show moderate honey consumption can lower total and 'bad' LDL cholesterol, decrease triglycerides, and increase 'good' HDL cholesterol.
Antioxidant Power: Raw honey is rich in antioxidants like polyphenols and flavonoids, which combat oxidative stress and protect against heart disease.
Moderation is Essential: Despite potential benefits, honey is high in sugar and calories. Excessive intake can lead to weight gain and negate any positive effects.
Choose Raw Honey: Raw, unprocessed honey, especially monofloral types, contains higher levels of beneficial compounds than its pasteurized counterparts.
Consult a Professional: It is advisable to consult a healthcare provider or registered dietitian to incorporate honey safely into a high-cholesterol diet.

The Surprising Connection Between Honey and Cholesterol

For decades, conventional wisdom has linked sugar intake with poor cardiovascular health, advising those with high cholesterol to avoid all forms of sugar, including honey. However, emerging research is painting a more nuanced picture. A 2022 systematic review and meta-analysis of clinical trials examined the effects of honey consumption on cardiometabolic risk factors. This comprehensive analysis revealed that honey, particularly raw and monofloral varieties, positively affected key health indicators. Specifically, it demonstrated the potential to lower total and low-density lipoprotein (LDL) cholesterol, decrease triglycerides, and increase high-density lipoprotein (HDL) cholesterol.

How Honey's Compounds Influence Cholesterol

Unlike table sugar, which provides empty calories, natural honey contains a complex profile of bioactive compounds that offer therapeutic properties. The primary components contributing to its potential cardiovascular benefits are:

Polyphenols and Flavonoids: These potent antioxidants protect cells from damage caused by oxidative stress, a process that can lead to high cholesterol and heart disease. By neutralizing free radicals, they can help prevent the oxidation of LDL cholesterol, a critical step in the formation of plaque in arteries.
Enzymes and Organic Acids: Honey's unique composition includes various enzymes and organic acids that can positively influence metabolic pathways. Some research suggests that these components may help modulate inflammation and improve how the body processes fats.
Beneficial Sugars: The sugars in honey—primarily fructose and glucose—are accompanied by dozens of rare sugars and bioactive molecules. Some of these compounds have been shown to have metabolic benefits, such as improving glucose response and reducing insulin resistance, which are linked to better lipid profiles.

Moderation is Key: A Replacement, Not an Addition

It is crucial to understand that honey is still a concentrated source of sugar and calories. A single tablespoon contains approximately 64 calories and 17 grams of sugar. The positive effects on cholesterol are observed primarily when honey is used as a replacement for other refined sugars in a diet, not as an addition. Excessive consumption can contribute to weight gain and blood sugar spikes, counteracting any potential benefits. Most studies showing positive results used specific quantities, often up to 75g per day, within the context of an overall healthy diet.

Honey vs. Refined Sugar: A Comparative Look


Feature	Honey (Raw)	Refined Sugar (Table Sugar)
Nutritional Content	Contains trace minerals, vitamins, and a variety of bioactive plant compounds like polyphenols and flavonoids.	Offers empty calories with virtually no nutritional value beyond sucrose.
Cardiometabolic Impact	Studies suggest it can improve lipid profiles by lowering LDL and triglycerides while increasing HDL.	High intake is strongly linked to increased risk factors for heart disease, including higher LDL, triglycerides, and blood pressure.
Source	Natural sweetener made by bees from flower nectar. The floral source impacts its specific composition and benefits.	Highly processed crystalline sucrose, typically derived from sugar cane or beets.
Glycemic Impact	Has a slightly lower glycemic index than table sugar, causing a more gradual blood sugar increase.	Causes a rapid and significant spike in blood sugar levels.
Optimal Use	Best used in moderation as a substitute for other sugars within a balanced diet.	Best limited or avoided, especially for those managing heart health.

Practical Tips for Incorporating Honey into a Healthy Diet

Focus on Raw and Monofloral Varieties: For the most potential health benefits, choose raw and minimally processed honey. Varieties like clover or robinia have been specifically noted in studies for their positive effects on cholesterol. The pasteurization process used for conventional honey can reduce its nutrient and antioxidant content.
Replace Refined Sugar: Use a small amount of honey to sweeten tea, coffee, or yogurt instead of table sugar. This substitution strategy is where most of the benefits have been observed.
Portion Control: Due to its high sugar content, moderation is paramount. A single teaspoon or two is sufficient to reap the potential benefits without overdoing it on calories and sugar.
Combine with Other Heart-Healthy Foods: Pair honey with other foods known to lower cholesterol. For instance, drizzle a small amount over oatmeal (rich in soluble fiber) or a handful of nuts (high in healthy fats).

Conclusion: A Measured Approach is Best

So, can you eat honey if you have high cholesterol? Yes, but with careful consideration and moderation. The evidence suggests that honey, particularly unprocessed, raw, and monofloral types, can be a heart-healthy choice when used as a substitute for refined sugars, thanks to its antioxidant and anti-inflammatory properties. The key takeaway is to view honey not as a miracle cure, but as a more nutritious alternative to conventional sugar within a balanced, heart-conscious diet. It is essential to manage portion sizes and prioritize an overall healthy eating pattern rich in fruits, vegetables, whole grains, and healthy fats. Always consult a healthcare provider or dietitian for personalized advice tailored to your specific health needs.

Authoritative Source

For more in-depth information on the effect of honey on lipid profiles, refer to the study: Effect of natural honey on lowering lipid profile - PMC.

Frequently Asked Questions

Yes, honey is considered a better option than regular table sugar for those with high cholesterol. Studies show that when used as a replacement for refined sugar, honey can positively impact lipid profiles due to its antioxidant content, whereas regular sugar has no nutritional benefits and contributes to poor heart health.

Moderation is key. While there is no universal recommendation, some studies that showed benefits used a quantity of up to 75g per day. However, due to its high sugar content, a smaller amount, such as 1-2 teaspoons, is often sufficient when replacing another sweetener within a balanced, healthy diet.

No, honey is not a cure for high cholesterol. While some studies suggest it can have a positive effect on lipid profiles, it is not a standalone treatment. Effective management of high cholesterol requires a comprehensive approach, including a heart-healthy diet, regular exercise, and possibly medication.

For maximum health benefits, raw, unprocessed honey is generally recommended. Varieties such as clover or robinia honey have been specifically mentioned in studies for their positive effects on cholesterol levels. Raw honey retains more beneficial antioxidants that may be lost during pasteurization.

Yes, honey has been shown to affect triglycerides. Some studies indicate that moderate honey consumption, especially when replacing sugar, can lead to a significant reduction in triglyceride levels, which are another important risk factor for heart disease.

To potentially benefit your cholesterol, use a small amount of honey to replace other refined sugars. You can stir a teaspoon into tea or coffee, or drizzle it over oatmeal or plain yogurt instead of adding sugar. Combining it with other soluble-fiber-rich foods, like oats and beans, can further support cholesterol management.

The main risk comes from overconsumption. Since honey is still a source of sugar and calories, eating too much can lead to weight gain and negatively impact blood sugar levels. It's important to consume it in moderation as part of a healthy diet.