How to Get Protein Without Increasing Your Cholesterol

January 10, 2026 •

4 min read

According to the CDC, roughly one in three American adults has high cholesterol, but that doesn't mean you must compromise on protein intake. Learning how to get protein without increasing your cholesterol involves prioritizing lean and plant-based options while limiting saturated and trans fats.

Quick Summary

This guide outlines heart-healthy protein sources like plant-based foods, lean meats, and omega-3-rich fish. It explains how to choose foods wisely, focus on healthy fats, and incorporate soluble fiber to manage cholesterol while meeting protein needs.

Key Points

Prioritize Plant-Based Proteins: Shift from animal proteins to plant-based sources like legumes, tofu, tempeh, nuts, and seeds to get protein without saturated fat.
Choose Lean Animal Sources: If you eat meat, opt for lean options like skinless poultry and fish, which are lower in saturated fat than red meat.
Embrace Omega-3s: Include oily fish like salmon and mackerel in your diet to increase omega-3 fatty acids, which can help lower triglycerides.
Boost Soluble Fiber Intake: Foods rich in soluble fiber, such as oats, beans, and lentils, bind to and help remove cholesterol from the body.
Focus on Healthy Fats: Replace unhealthy saturated and trans fats found in processed meats and fried foods with unsaturated fats from sources like olive oil, nuts, and seeds.
Cook Healthfully: Avoid frying and instead use cooking methods like baking, grilling, and steaming to keep meals heart-healthy.

The Link Between Protein Sources and Cholesterol

Cholesterol is a waxy, fat-like substance that is essential for building healthy cells. However, high levels of LDL ('bad') cholesterol can increase your risk of heart disease. The type of protein you eat is a crucial factor in managing your blood cholesterol. While many animal products are high in saturated and trans fats that raise LDL cholesterol, you can still find plenty of protein sources that won't compromise your heart health. The key is to shift your focus from fatty cuts of meat and full-fat dairy to plant-based options, lean animal proteins, and foods rich in beneficial unsaturated fats.

Plant-Based Proteins for a Low-Cholesterol Diet

Replacing animal protein with plant-based alternatives is one of the most effective strategies for lowering cholesterol. Plant proteins typically contain no cholesterol and often come packed with soluble fiber, which actively helps remove cholesterol from your body.

Legumes: This category includes lentils, chickpeas, black beans, kidney beans, and split peas. They are versatile and excellent sources of both protein and soluble fiber. You can add them to soups, stews, salads, or create vegetarian burgers.
Tofu and Tempeh: Made from soybeans, tofu and tempeh are complete protein sources that contain all nine essential amino acids. They are incredibly versatile and can be baked, grilled, or scrambled as a substitute for meat or eggs.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds offer a powerful combination of protein, fiber, and healthy unsaturated fats. Walnuts, in particular, are a good source of omega-3 fatty acids.
Whole Grains: Quinoa, oats, and barley are excellent protein-rich whole grains. Oats and barley are particularly high in soluble fiber, which can significantly reduce LDL cholesterol.

Lean Animal Proteins

If you prefer to include animal products in your diet, choosing lean options is essential for managing cholesterol. The American Heart Association recommends limiting red and processed meats due to their high saturated fat content.

Fish and Seafood: Oily fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can lower triglycerides and may increase 'good' HDL cholesterol. Aim for at least two servings per week, prepared by baking or grilling instead of frying.
Poultry: Skinless chicken and turkey breast are excellent lean protein choices. Removing the skin before cooking significantly reduces the saturated fat content. Healthy preparation methods include baking, grilling, or boiling.
Eggs: While eggs contain cholesterol, recent studies suggest that dietary cholesterol has less impact on blood cholesterol for most people compared to saturated and trans fats. A maximum of seven eggs per week is often recommended for those with high cholesterol.
Low-Fat Dairy: Choosing skim milk, low-fat yogurt, and reduced-fat cheese varieties can provide calcium and protein with less saturated fat. Look for unflavoured options to avoid added sugars, and consider fortified dairy alternatives like soy milk.

Protein and Cholesterol-Friendly Fats: A Comparison

To help you make smarter choices, here is a comparison of healthier protein packages versus those that are best to limit. The primary difference lies in the types of fats they contain.


Feature	Healthy Protein Package (e.g., Fish, Legumes)	Less Healthy Protein Package (e.g., Red Meat, Processed Meats)
Saturated Fat	Low or negligible	High, raises LDL ('bad') cholesterol
Trans Fat	None	Often present in processed versions
Unsaturated Fat	High (e.g., omega-3s in fish)	Lower or replaced by saturated fat
Dietary Fiber	High, especially in plant-based sources	None
Preparation Method	Best when baked, grilled, or steamed	Often fried or processed with high-fat additives
Cholesterol Content	None (plant-based) or present with low saturated fat (animal-based)	Present, often alongside high saturated fat

Dietary Habits for Heart Health

Beyond choosing the right protein sources, your overall eating patterns influence your cholesterol levels. To maximize the benefits of your protein choices, consider these broader strategies:

Increase Soluble Fiber: This type of fiber binds to cholesterol and removes it from the body. Increase your intake by adding oats, beans, apples, and lentils to your diet.
Cook Smart: Swap cooking methods that add fat, like frying, for healthier ones like baking, grilling, or steaming. Use healthy cooking oils like extra virgin olive oil or canola oil instead of butter or coconut oil.
Reduce Sodium and Sugar: Limiting sodium and added sugars is beneficial for overall heart health, as excess amounts can indirectly affect your cardiovascular system.

Conclusion

Maintaining a healthy cholesterol level doesn't mean giving up on protein. By making deliberate, heart-smart choices, you can easily fulfill your protein needs while actively working to lower your cholesterol. Prioritizing a variety of plant-based foods, lean meats, and omega-3 rich fish is a powerful approach. Combining these food choices with healthy cooking methods and an overall balanced diet ensures you protect your heart health for years to come. For more heart-healthy recipes, consider exploring the American Heart Association's website to diversify your meal planning.

Frequently Asked Questions

Excellent plant-based protein sources that help lower cholesterol include legumes (like lentils, chickpeas, and beans), tofu, tempeh, nuts, seeds, and whole grains such as oats and barley. They are rich in fiber and contain no cholesterol.

Yes, you can. The key is to choose lean cuts of meat and poultry without skin. Leaner options like skinless chicken breast and turkey, as well as fish, are preferable to fattier red meats.

Nuts like almonds and walnuts contain healthy unsaturated fats, fiber, and plant sterols that can improve blood cholesterol levels. Walnuts are also a good source of omega-3 fatty acids, which are beneficial for heart health.

For most people, the dietary cholesterol in eggs has a minimal impact on blood cholesterol. The saturated and trans fats in other foods have a much greater effect. However, those with high cholesterol or a heart condition may be advised to limit egg consumption.

Soluble fiber helps lower LDL ('bad') cholesterol by binding to bile (which contains cholesterol) in the digestive system and removing it from the body. You can find soluble fiber in oats, beans, apples, and citrus fruits.

Opt for healthier cooking methods such as baking, grilling, steaming, or broiling. Avoid frying, which adds unhealthy fats that can negatively impact your cholesterol levels.

While all fish are good protein sources, oily fish like salmon, mackerel, and sardines are particularly beneficial because they are rich in omega-3 fatty acids. Omega-3s help lower triglycerides, a type of fat in your blood.