What is the best meat for someone with high cholesterol?: A Comprehensive Nutrition Diet Guide

October 5, 2025 •

3 min read

While dietary cholesterol has a modest effect, it is primarily the saturated fat in meat that can raise 'bad' LDL cholesterol levels. For individuals navigating high cholesterol, understanding what is the best meat for someone with high cholesterol is a crucial step toward better heart health.

Quick Summary

The best meats for managing high cholesterol are low in saturated fat, including fatty fish rich in omega-3s, skinless poultry breast, and lean cuts of red meat. Healthy cooking techniques are essential to minimizing fat, while processed and fatty meats should be limited.

Key Points

Saturated Fat is Key: Saturated fat content is the main factor impacting cholesterol from meat, more so than dietary cholesterol.
Choose Fatty Fish: Oily fish like salmon and mackerel, rich in omega-3s, are recommended at least twice weekly.
Go Skinless for Poultry: Always remove skin from chicken or turkey breast to reduce saturated fat.
Pick Lean Red Meat Cuts: Select lean cuts of red meat such as sirloin or round, and trim visible fat.
Avoid Processed Meats: Processed meats like bacon and sausage are high in saturated fat and sodium and should be avoided.
Cook Healthily: Grill, bake, broil, or steam meat instead of frying to minimize added fats.
Consider Plant-Based Alternatives: Incorporate plant-based proteins like legumes and tofu for heart-healthy options.

Saturated Fat: The Main Dietary Culprit

Recent dietary guidelines emphasize that saturated and trans fats are the primary factors in raising LDL cholesterol, rather than dietary cholesterol itself. Thus, focusing on meats low in saturated fat is key for those with high cholesterol. Meats high in saturated fat, such as fatty red meats, processed meats (bacon, sausages), and poultry with skin, should be limited or avoided.

Best Meat Options for High Cholesterol

Fish and Seafood

Fish is an excellent source of protein, particularly oily fish rich in omega-3 fatty acids, which benefit heart health. Oily fish like salmon and mackerel are high in omega-3s. Lean options include cod and halibut. Shellfish like shrimp are low in saturated fat and suitable in moderation.

Lean Poultry

Skinless poultry offers lean protein, with preparation being crucial. Skinless chicken breast is a lean cut. Turkey breast is another lean option. Choose extra-lean versions of ground poultry.

Lean Red Meat

For red meat, select lean cuts and eat in moderation (a few servings weekly). Look for "loin" or "round" cuts of beef like sirloin or flank steak. Ground beef should be at least 95% lean. Pork tenderloin is a relatively lean choice.

Healthy Cooking Methods

Grilling, broiling, baking, and roasting help reduce fat content. Steaming or poaching are fat-free cooking methods. Use small amounts of olive or canola oil when sautéing.

Comparison: Lean vs. High-Fat Meat Choices

The table below compares heart-healthy meats with those to limit based on saturated fat.


Feature	Heart-Healthy Options	High-Fat Options (to limit)
Type	Skinless Chicken Breast, Salmon, Pork Tenderloin	Processed Meats (Bacon, Sausage, Salami), Fatty Cuts of Red Meat (Ribs, Prime cuts)
Saturated Fat	Low to very low, many fish contain omega-3s	Very high
Preparation	Grill, bake, broil, steam, or poach	Frying or cooking with added animal fats
Nutritional Profile	Lean protein, vitamins, minerals, omega-3s (in fish)	High in sodium, saturated fat, often nitrates (processed meats)
LDL Cholesterol Impact	Minimal negative impact, omega-3s may lower LDL	Significant increase in LDL cholesterol

Meats to Limit or Avoid

To manage high cholesterol, minimize or avoid processed meats, fatty red meat cuts, poultry with skin, organ meats, and fried meats.

Conclusion: A Heart-Healthy Approach to Meat

For individuals with high cholesterol, choosing lean, unprocessed meats and using healthy cooking methods is key. These should be part of a balanced diet with fruits, vegetables, whole grains, and plant-based proteins. Balance and smart choices are essential, not complete meat elimination.

Final Takeaway

Pair lean proteins with fiber-rich foods and healthy fats for better cholesterol management. Balance and smart choices are essential, not complete meat elimination.

Summary of Key Recommendations

Choose lean protein sources like fish and skinless poultry.
Eat oily fish like salmon twice weekly for omega-3s.
Limit processed and fatty red meats due to high saturated fat.
Use healthy cooking methods such as grilling or baking.
Remove poultry skin before cooking.
Select lean red meat cuts and trim fat.
Focus on a balanced diet rich in fruits, vegetables, and whole grains.

Frequently Asked Questions

Skinless chicken breast is typically leaner than most beef cuts and lower in saturated fat. However, lean beef cuts like sirloin can be included in a heart-healthy diet in moderation.

Lean red meat can be eaten in moderation. Choose cuts like sirloin or round, trim fat, and limit consumption to a few times a week.

Oily fish like salmon, mackerel, and sardines are best due to their omega-3 fatty acids that support heart health.

Shellfish like shrimp are low in saturated fat, which is the main concern for blood cholesterol, so they can be eaten in moderation despite being higher in dietary cholesterol.

Worst options include processed meats (bacon, sausages), fatty red meat cuts (ribs), and poultry with skin, all high in saturated fat.

Yes, cooking method matters. Baking, grilling, and broiling are preferable to frying, which adds unhealthy fats.

Yes, plant-based proteins like legumes, tofu, and nuts are excellent meat substitutes, offering fiber, healthy fats, and no cholesterol.