Does Eating Sausage Raise Cholesterol? The Link Explained

November 4, 2025 •

4 min read

According to the British Heart Foundation, red and processed meats like sausage are high in saturated fat, with just one portion potentially providing a quarter or more of your daily limit. This high saturated fat content is the primary reason that eating sausage can raise cholesterol levels, particularly the "bad" LDL cholesterol, which can increase the risk of heart disease.

Quick Summary

Processed sausages are often high in saturated fat, which directly raises LDL cholesterol, increasing heart disease risk. The impact is tied to the type and frequency of consumption, and healthier options are available.

Key Points

High Saturated Fat: Processed sausages are typically high in saturated fat, which is the primary dietary factor that raises unhealthy LDL cholesterol.
Processed Meat Concerns: Sausages are a processed meat, and regular consumption is linked to higher risk of cardiovascular disease, not just due to fat, but also preservatives and high sodium content.
Leaner Options Exist: Choosing leaner options like chicken, turkey, or kangaroo sausage can reduce the saturated fat intake, but checking the label for sodium and preservatives is crucial.
Smart Swaps are Essential: To manage cholesterol, it is best to limit high-fat sausage consumption and opt for homemade versions or plant-based alternatives.
Cooking Method Matters: Draining excess fat after cooking can help reduce overall fat intake from sausage.
Moderation is Key: Occasional, small portions of sausage can be part of a balanced diet, but it should not be a daily staple.

Understanding Cholesterol and the Role of Fat

Cholesterol is a waxy, fat-like substance that your body needs to build healthy cells. However, high levels of “bad” low-density lipoprotein (LDL) cholesterol can increase the risk of heart disease. High-density lipoprotein (HDL) cholesterol, on the other hand, is considered “good” cholesterol and helps remove excess cholesterol from the body.

The most significant dietary factor influencing your blood cholesterol is not the cholesterol in the food you eat, but rather the type of fat. Saturated and trans fats have a more potent effect on raising LDL cholesterol levels than dietary cholesterol itself. Processed meats, including sausage, often contain high amounts of these unhealthy fats.

The Breakdown: Why Sausage Can Raise Cholesterol

High Saturated Fat Content

One of the main reasons sausage can negatively impact cholesterol is its high saturated fat content. Saturated fats, primarily found in animal products, can increase your LDL cholesterol. A 100g serving of pork sausage can contain up to 13g of saturated fat, which is a significant portion of the recommended daily intake. Eating too much saturated fat inhibits the function of LDL receptors on liver cells, leading to a buildup of cholesterol in the bloodstream.

Processing and Additives

Processed meats like sausage have been preserved by smoking, salting, curing, or adding preservatives. These processes contribute to the meat's high fat and sodium content. The World Health Organization (WHO) has classified processed meats as Group 1 carcinogens and associated regular consumption with increased health risks, including cardiovascular disease and type 2 diabetes. The additives, such as nitrites and nitrates, and compounds like N-nitroso chemicals that form during high-temperature cooking, can also damage cells and promote inflammation.

The Source of the Meat

The type of meat used to make the sausage plays a significant role. Traditional pork or beef sausages often use fattier cuts of meat, leading to a higher saturated fat content. While chicken or turkey sausages might seem like a healthier option, they are not necessarily cholesterol-free and can still be high in sodium and preservatives, depending on the brand and processing.

Making Smarter Choices: A Comparison of Sausages

To help you navigate your options, here is a comparison of different types of sausages based on typical nutritional profiles. Remember to always check the specific nutrition label of the product you are purchasing.


Sausage Type	Typical Saturated Fat (per 100g)	Typical Sodium (per 100g)	Potential Health Impact	Recommended Consumption
Traditional Pork Sausage	High (e.g., >6g)	High (e.g., >500mg)	High risk for raising LDL cholesterol and blood pressure due to saturated fat and sodium.	Very limited; treat as an occasional indulgence.
Lean Chicken/Turkey Sausage	Lower (e.g., <5g)	Can still be high	Reduced risk from saturated fat, but sodium and additives can still be a concern.	Moderation is key; check labels for low-sodium options.
Vegetarian/Plant-Based Sausage	Often low (e.g., <1g)	Varies greatly, can be high	Often low in saturated fat, but can contain high sodium or preservatives.	Check labels carefully for sodium and additives; often a healthier fat profile.
Kangaroo Sausage	Very low (e.g., <1g)	Varies; typically lower than pork	A very lean, high-protein option with minimal saturated fat.	Excellent choice for low-cholesterol diets if available.

Healthy Alternatives and Dietary Strategies

Instead of processed sausages, there are several healthier alternatives and strategies you can adopt to maintain healthy cholesterol levels:

Lean, Unprocessed Meats: Opt for leaner, unprocessed proteins such as ground turkey, ground chicken, or lean cuts of pork or beef. Making your own patties at home gives you full control over the fat and sodium content.
Plant-Based Options: Explore plant-based alternatives made from ingredients like soy protein, vegetables, or beans. When shopping, be sure to read the labels carefully to ensure low sodium and saturated fat.
Other Protein Sources: Incorporate more fish, which contains beneficial omega-3 fatty acids, or legumes like beans and lentils into your diet.
Homemade Sausage: Making your own sausage at home from lean ground meat allows you to control all the ingredients. You can reduce the fat and sodium significantly while adding your favorite herbs and spices for flavor.

Conclusion: Moderation and Smart Swaps are Key

In conclusion, does eating sausage raise cholesterol? Yes, it can, primarily due to the high saturated fat content found in many processed varieties. Frequent or excessive consumption of high-fat sausage can significantly increase your LDL ("bad") cholesterol levels, raising your risk of heart disease. The key to including sausage in a heart-healthy diet is moderation and making informed choices. By opting for leaner, less-processed types, or exploring plant-based alternatives, you can still enjoy the flavors you love without compromising your cholesterol management goals. Focusing on an overall diet rich in fiber, whole grains, fruits, and vegetables remains the most effective strategy for maintaining healthy cholesterol levels.

An authoritative source on this topic is the British Heart Foundation, which provides detailed guidance on fats and cholesterol: British Heart Foundation: Fats and cholesterol.

Frequently Asked Questions

If you have high cholesterol, it is best to limit your consumption of sausage to only occasional, small portions. Some health guidelines recommend keeping processed meat intake to a minimum.

The high amount of saturated fat is the main ingredient in many sausages that can negatively affect cholesterol levels by increasing your LDL ("bad") cholesterol.

Lean chicken and turkey sausages are generally lower in saturated fat than their pork or beef counterparts, making them a better choice. However, they can still be high in sodium and additives, so it's important to read the nutrition labels.

Yes, frying sausage can increase its fat and calorie content, especially if cooked in additional oil. Frying can also lead to the formation of harmful compounds. Healthier cooking methods include grilling, baking, or air-frying.

Healthy alternatives include lean ground meats like turkey or chicken, plant-based sausages made from soy or vegetables, fish rich in omega-3 fatty acids, or homemade sausage where you control the ingredients.

You don't necessarily have to cut out sausage completely, but you should significantly reduce your intake, especially of processed, high-fat varieties. The focus should be on overall dietary habits, prioritizing lean proteins and plant-based foods.

Yes, for most people, the saturated fat in sausage has a much greater impact on blood cholesterol levels than the amount of dietary cholesterol present in the meat itself. The body produces its own cholesterol, and saturated fat interferes with how the body regulates it.