Does Eating Meat Raise Cholesterol? Unraveling the Truth About Diet and Heart Health

October 30, 2025 •

3 min read

According to a 2019 study published in the American Journal of Clinical Nutrition, consuming high levels of red and white meat has a similar effect on raising blood cholesterol levels compared to a plant-based protein diet. The answer to 'Does eating meat raise cholesterol?' is more complex than simple meat category, centering on saturated fat content and overall dietary patterns.

Quick Summary

The link between meat and cholesterol is primarily driven by saturated fat, not dietary cholesterol. Recent studies show that both red and white meat can increase LDL cholesterol, with plant-based protein being the most beneficial for heart health. Smart choices involve lean cuts, proper cooking, and a balanced diet.

Key Points

Saturated Fat is the Primary Driver: Unhealthy saturated fat, prevalent in many meat types, is the main culprit for high LDL cholesterol, not dietary cholesterol for most people.
Red and White Meat Have Similar Effects: Studies show that both red and white meat can increase LDL cholesterol levels compared to plant-based proteins, especially with high saturated fat intake.
Processed Meats are High-Risk: Processed meats are highest in saturated fat and sodium, significantly increasing the risk of cardiovascular disease.
Plant-Based Protein is Best for Cholesterol: Plant-based protein sources like legumes and nuts consistently provide a more favorable effect on cholesterol levels.
Consider Cooking Methods: Frying and using high-fat cooking agents can raise cholesterol, so healthier cooking techniques like grilling or baking are recommended.
Gut Bacteria Play a Role: The production of TMAO by gut bacteria from red meat digestion is another factor linking red meat consumption to heart disease risk.

Saturated Fat, Not Dietary Cholesterol: The Main Culprit

Historically, the focus on meat and cholesterol centered on dietary cholesterol in animal products. However, contemporary research highlights saturated and trans fats found in many meats as the primary culprits behind elevated blood cholesterol. These unhealthy fats hinder the liver's ability to clear LDL ('bad') cholesterol, leading to increased levels. While most people's bodies adjust their cholesterol production based on intake, making dietary cholesterol less impactful, some individuals are more sensitive. Therefore, reducing saturated and trans fat intake is a crucial strategy for managing cholesterol.

Red vs. White Meat: Is There Really a Difference?

Recent studies have challenged the long-held belief that white meat is significantly better than red meat for cholesterol levels. The 2019 APPROACH trial demonstrated that high consumption of either red or white meat led to increased LDL cholesterol compared to a plant-based diet. Although high saturated fat generally increased LDL more, both types of meat had similar effects when consumed at high levels. This suggests that plant-based proteins offer a greater advantage for lowering cholesterol than animal-based options.

The Negative Effects of Processed Meats

Processed meats like bacon and sausages pose a significant risk due to their high saturated fat and sodium content. A lengthy study indicated that processed meat consumption substantially increased the risk of cardiovascular disease compared to unprocessed meats. Limiting or avoiding these meats is recommended for heart health.

The Impact of Gut Microbiota

Emerging research explores the link between gut bacteria, red meat, and heart health. When gut microbes process certain nutrients in red meat, they produce TMAO, a compound associated with increased heart disease risk. Studies show daily red meat intake can significantly raise TMAO levels, a effect that can be reversed by switching to white meat or a plant-based diet.

Choosing Healthier Protein Sources

Making informed protein choices is vital for managing cholesterol:


Protein Source	Saturated Fat Content	Effect on Cholesterol	Best Approach
Fatty Red Meat (e.g., ribs, standard ground beef)	High	Significantly raises LDL cholesterol.	Limit to occasional, small portions.
Lean Red Meat (e.g., sirloin, filet mignon)	Moderate to Low	Less impact than fatty cuts, but still more than plant-based.	Trim visible fat. Consume in moderation.
Skinless Poultry (e.g., chicken breast)	Low	Less impact than fatty red meat when prepared healthily.	Remove skin before cooking. Choose white meat.
Fatty Fish (e.g., salmon, tuna)	Low (Contains Omega-3s)	Can lower LDL and triglycerides and protect the heart.	Aim for 2 servings per week.
Legumes & Pulses (e.g., beans, lentils)	Very Low	Excellent for lowering LDL cholesterol due to soluble fiber.	Make them a staple in your diet.
Nuts & Seeds (e.g., almonds, walnuts)	Healthy Fats	Can modestly lower LDL cholesterol.	Consume a small handful daily.

Practical Tips for Managing Cholesterol

Prioritize Fiber: Include soluble fiber from sources like oats, beans, and fruits to help remove cholesterol.
Smart Cooking Methods: Grill, bake, broil, or steam instead of frying.
Increase Plant-Based Meals: Incorporate plant-based meals to boost fiber and reduce animal protein.
Check Labels for Processed Meats: Be mindful of the high sodium and saturated fat in processed meats.
Incorporate Healthy Oils: Use olive or canola oil instead of butter.
Focus on the Whole Diet: A balanced diet with fruits, vegetables, and whole grains is crucial.

Conclusion

In conclusion, while dietary cholesterol's impact is less significant for most, the saturated fat in meat, particularly fatty and processed types, can raise cholesterol. A heart-healthy diet is comprehensive, focusing on lean protein, healthy cooking, and high intake of fruits, vegetables, and fiber. Prioritizing plant-based meals and fatty fish, while limiting processed and fatty red meats, is key to managing cholesterol and reducing heart disease risk.

Outbound link

For evidence-based guidance on dietary choices and heart health, explore resources from the National Heart, Lung, and Blood Institute (NHLBI).

Frequently Asked Questions

For most people, the body's cholesterol production is tightly regulated and compensates for dietary intake. However, some individuals ('hyper-responders') may see their blood cholesterol levels increase more significantly from foods containing dietary cholesterol.

Yes, you can. The key is to choose leaner cuts of meat, consume smaller portions, and limit intake frequency. Focus on lean poultry without skin and trim all visible fat.

Saturated fat is the most significant component in meat that impacts cholesterol. A high intake of saturated fat, regardless of whether it comes from red or white meat, can raise LDL ('bad') cholesterol levels.

According to a 2019 UCSF study, consuming high levels of white meat can have a similar effect on LDL cholesterol as red meat, especially when saturated fat intake is controlled. A plant-based diet was shown to be more beneficial than both.

Bake, grill, broil, or steam meat instead of frying. Use healthier oils like olive or canola oil, and be sure to trim any visible fat from the meat and remove the skin from poultry before cooking.

Yes. Processed meats are high in saturated fat and sodium, and studies have shown a significant link between processed meat consumption and increased cardiovascular disease risk.

Excellent alternatives include legumes (beans, lentils), nuts, seeds, and fatty fish such as salmon and mackerel. These are either low in saturated fat or high in healthy omega-3 fats.

A holistic dietary pattern emphasizing whole grains, fruits, vegetables, and healthy fats can mitigate some of the negative effects of meat. The balance of fats, fiber, and protein is more influential than any single food.