Navigating High Cholesterol: Can I Eat Chicken Even I Have High Cholesterol?

October 23, 2025 •

4 min read

According to a 2019 study published in the American Journal of Clinical Nutrition, both red meat and white meat can affect cholesterol levels, with saturated fat intake being a key factor. If you're wondering, "Can I eat chicken even I have high cholesterol?", the answer is often yes, but it depends on the part of the chicken and how it's prepared.

Quick Summary

Eating chicken with high cholesterol is possible by focusing on lean, skinless cuts and healthy preparation methods like baking or grilling. Avoid fried chicken and fatty parts to manage your dietary intake effectively.

Key Points

Choose Lean Cuts: Opt for skinless chicken breast, which is the leanest part with the lowest saturated fat and cholesterol content.
Remove the Skin: Always remove the skin before cooking to minimize the amount of saturated fat and calories you consume.
Cook Smart: Use heart-healthy cooking methods like baking, grilling, poaching, or air-frying instead of deep-frying.
Practice Portion Control: Limit your serving size to a moderate portion, typically around 3-6 ounces per meal.
Balance Your Plate: Pair your chicken with fiber-rich foods like vegetables, legumes, and whole grains to help lower cholesterol levels.

Understanding Chicken and Cholesterol

For individuals with high cholesterol, dietary choices play a critical role in managing their health. Chicken, a popular protein source, is often seen as a healthier alternative to red meat. However, its impact on cholesterol levels isn't as simple as 'good' or 'bad.' The key lies in understanding the composition of different parts of the chicken and the effects of various cooking methods. A diet focused on low-saturated fat intake is crucial for maintaining healthy cholesterol levels, regardless of the meat type.

The Critical Difference: Cut and Skin

Not all chicken is created equal when it comes to heart health. The part of the bird and whether the skin is included are major factors influencing the saturated fat and cholesterol content.

Choosing the Right Cut

Skinless Chicken Breast: This is the leanest cut and the best choice for a heart-healthy diet. It contains significantly less saturated fat and calories than other parts.
Skinless Chicken Thighs: While slightly higher in saturated fat than breast meat, skinless thighs are still a better option than red meat.
Chicken Wings and Legs: These cuts tend to be higher in fat, especially with the skin on. Frequent consumption should be limited for those with high cholesterol.

The Role of Chicken Skin

Chicken skin is high in fat, and while a portion of it is heart-healthy unsaturated fat, it also contains saturated fat that can raise LDL ("bad") cholesterol. Removing the skin before cooking is a simple yet effective way to drastically reduce the saturated fat and calorie content of your meal.

Cooking Methods That Keep You Heart-Healthy

How you prepare chicken is just as important as the cut you choose. Frying, for instance, adds significant amounts of unhealthy fat, while healthier cooking techniques minimize this addition.

Heart-Healthy Cooking Techniques:

Baking: A simple and effective way to cook chicken without adding excess fat. Use herbs and spices for flavor instead of butter or cream-based sauces.
Grilling: This method allows excess fat to drip away while imparting a smoky flavor. Ensure the chicken is not charred, as high-heat charring can form harmful compounds.
Poaching or Steaming: Cooking chicken in liquid, like broth or water, is a no-oil method that keeps the meat moist and tender.
Stir-frying: When done correctly, stir-frying with minimal heart-healthy oil (like olive or canola) and lots of vegetables can be a nutritious option.
Air-frying: This is a great alternative to deep-frying, offering a crispy texture with significantly less oil.

Cooking Methods to Avoid:

Deep-Frying: Submerging chicken in hot oil adds large amounts of unhealthy saturated and trans fats. Fried chicken, even skinless, is not a heart-healthy choice.
Cooking with Excessive Fat: Recipes that call for large quantities of butter, ghee, or lard should be avoided.

Comparing Chicken Preparations for High Cholesterol

To illustrate the impact of preparation, consider the following comparison for a 100-gram serving of chicken:


Aspect	Lean, Skinless Chicken Breast (Baked)	Fried Chicken (with skin and flour)	Roasted Chicken (with skin)
Saturated Fat (g)	Low (approx. 1g)	High	Moderate
Cholesterol (mg)	Approx. 85 mg	Approx. 90 mg	Approx. 76 mg
Cooking Method	Minimal added fat, typically baked or grilled.	High-fat oil used for deep-frying.	Fat from skin and cooking.
Heart Health	Optimal. Part of a heart-healthy diet.	Detrimental. Increases LDL cholesterol.	Sub-optimal. Saturated fat from skin affects cholesterol.

Broader Strategies for Managing High Cholesterol

Including chicken in your diet is just one piece of the puzzle. A comprehensive approach involves a variety of heart-healthy dietary and lifestyle changes.

Other Protein Alternatives

Fish: Oily fish like salmon and mackerel are rich in omega-3 fatty acids, which can help lower triglycerides and are highly recommended.
Plant-based proteins: Legumes (beans, lentils), nuts, seeds, and tofu are excellent sources of protein and fiber, both beneficial for cholesterol management.

Other Dietary Tips

Increase Soluble Fiber: Foods like oats, barley, beans, fruits, and vegetables are high in soluble fiber, which helps reduce LDL cholesterol.
Choose Healthy Fats: Opt for unsaturated fats found in olive oil, avocados, and nuts over saturated fats in butter and full-fat dairy.
Limit Processed Foods: Avoid processed meats, sugary snacks, and highly processed foods that are often high in saturated fat, trans fat, and sodium.

Conclusion

For those with high cholesterol, the definitive answer to "Can I eat chicken?" is yes, but with important caveats. By choosing lean, skinless cuts like chicken breast and using heart-healthy cooking methods such as baking, grilling, or poaching, chicken can be a valuable part of a balanced diet. It’s crucial to limit portions, avoid unhealthy preparation, and combine this with a broader dietary plan rich in fiber, fruits, and vegetables for effective cholesterol management. For more information on maintaining a heart-healthy lifestyle, consult the American Heart Association.

Frequently Asked Questions

White meat, such as skinless chicken breast, is generally a better choice because it is leaner and contains less saturated fat than dark meat from thighs and wings.

The healthiest ways to cook chicken are baking, grilling, poaching, or air-frying, as these methods require little to no added fat. Avoid deep-frying, which adds unhealthy fats.

Deep-fried chicken, even if the skin is removed, is not recommended for a heart-healthy diet. It absorbs large amounts of unhealthy fat during the frying process, which can negatively impact your cholesterol levels.

Moderation is key. The American Heart Association suggests limiting lean, skinless poultry to less than 6 ounces per day, which is about the size of two decks of cards.

Yes, chicken skin contains a high concentration of fat, including saturated fat, which can raise LDL ('bad') cholesterol. It is best to remove the skin before eating.

While lean, skinless chicken is often recommended over fatty red meat, some studies suggest that both can affect cholesterol similarly depending on the overall saturated fat intake. The preparation method is the most important factor.

Good alternatives include oily fish (salmon, mackerel), legumes (beans, lentils), nuts, seeds, and tofu. These options are often rich in fiber and healthy fats beneficial for heart health.