What is the best meat to eat for lowering cholesterol?

November 22, 2025 •

5 min read

According to the American Heart Association, eating fish rich in omega-3 fatty acids can lower your risk of dying from coronary artery disease. Finding out what is the best meat to eat for lowering cholesterol involves focusing on lean cuts and fatty fish that can help manage LDL levels and promote better cardiovascular health.

Quick Summary

To lower cholesterol, prioritize fatty fish like salmon, mackerel, and sardines, which contain beneficial omega-3s. Choose lean poultry such as skinless chicken breast and limit processed meats high in saturated fat.

Key Points

Prioritize fatty fish: Salmon, mackerel, and sardines are rich in omega-3s, which help lower triglycerides and raise good cholesterol.
Opt for lean poultry: Skinless chicken and turkey breast are low in saturated fat and excellent protein choices for a heart-healthy diet.
Choose lean red meat cuts: If eating red meat, select lean options like pork tenderloin or beef sirloin and consume them in moderation.
Incorporate plant-based proteins: Beans, lentils, and tofu offer fiber and protein without saturated fat, proving highly beneficial for cholesterol management.
Avoid processed and fatty meats: Highly processed items like bacon, sausages, and fatty cuts of beef should be limited or avoided due to high saturated fat and sodium content.
Focus on cooking methods: Choose healthier preparation methods like grilling, baking, or steaming instead of frying to avoid adding unhealthy fats.

The Foundation of a Heart-Healthy Diet

When managing high cholesterol, diet is a crucial factor. The primary focus should not be on eliminating meat entirely but on making smarter, heart-conscious choices. This involves prioritizing specific types of meat that are either low in saturated fat or high in heart-healthy omega-3 fatty acids. An overall dietary pattern, rich in fruits, vegetables, whole grains, and healthy fats, alongside exercise, is key to success. This article will break down the options, helping you make informed decisions for a healthier heart.

Fatty Fish: The Cholesterol-Lowering Champion

Many health experts agree that fatty fish is the top choice for those looking to lower cholesterol. The benefits come from the high concentration of omega-3 fatty acids, which help reduce triglycerides and can increase levels of "good" high-density lipoprotein (HDL) cholesterol.

Salmon: A powerhouse of omega-3s, salmon is one of the best fish for heart health. It can be baked, grilled, or steamed for a delicious meal.
Mackerel: This oily fish is also packed with omega-3s and offers a rich, buttery flavor.
Sardines: Often overlooked, sardines are a nutrient-dense and convenient source of omega-3s, perfect for salads or quick snacks.
Trout: A delicate, fatty fish, trout is easy to prepare and a great source of heart-healthy fats.
Herring: An excellent source of polyunsaturated fats, herring is another beneficial option for lowering cholesterol.

Lean Poultry and Game Meats

For those who prefer land-based protein, lean poultry is a smart alternative to red meat. The key is to choose the leanest cuts and remove the skin, which is high in saturated fat.

Skinless Chicken Breast: A staple of many healthy diets, chicken breast is a low-fat protein option that can be prepared in countless heart-healthy ways, such as baking or grilling.
Skinless Turkey Breast: Similar to chicken, turkey breast is a very lean protein. A 100g serving of baked turkey breast contains a low amount of cholesterol.
Bison: For a leaner alternative to beef, consider bison. Ground bison, for example, is a very lean game meat option.

Navigating Lean Red Meat Choices

While high-fat red meat can increase cholesterol, it does not mean all red meat is off-limits. Moderation and choosing the right cuts are essential. The saturated fat content, more than the type of meat itself, is the biggest factor in raising LDL cholesterol.

Pork Tenderloin: This is a surprisingly lean cut of pork and can be a heart-friendly option when trimmed of visible fat.
Lean Beef Cuts: Opt for "select" cuts of beef, which have less marbling than "prime" or "choice." Examples include top sirloin, round, or tenderloin.
Ground Beef: Choose ground beef that is 95% lean or higher to minimize fat content.

The Power of Plant-Based Proteins

Studies have shown that plant-based protein sources are even better for cholesterol levels than both red and white meat. Incorporating more of these into your diet is a highly effective strategy.

Beans and Lentils: These are rich in soluble fiber, which helps remove cholesterol from the body. Lentils, chickpeas, and kidney beans are all excellent choices.
Tofu and Tempeh: Made from soybeans, these offer high-quality protein without saturated fat. They are versatile and can be used as a meat substitute in many recipes.
Nuts and Seeds: Walnuts, almonds, and flaxseeds provide healthy polyunsaturated fats and fiber that can help lower cholesterol.

Comparing Meat Options for Lowering Cholesterol


Meat/Protein Source	Primary Benefit	Key Factor for Cholesterol	Recommended Cooking Method
Fatty Fish (Salmon, Mackerel)	High in Omega-3s	Lowers triglycerides, increases HDL	Bake, Grill, Steam
Lean Poultry (Skinless Breast)	Low in Saturated Fat	Reduces LDL from saturated fat	Bake, Grill, Steam
Lean Red Meat (Pork Tenderloin, Sirloin)	Source of Iron & B12	Choose leanest cuts, eat in moderation	Trim fat, Grill, Broil
Plant-Based Protein (Beans, Tofu)	High in Fiber & Protein	Blocks cholesterol absorption, no sat fat	Diverse methods, very versatile

How to Cook and Prepare Your Meat

Just as important as the type of meat is how you cook it. Healthy preparation can prevent adding unnecessary unhealthy fats to your meal.

Avoid Frying: Deep-frying or pan-frying with lots of butter or oil adds saturated and trans fats.
Use Healthy Fats: When cooking, use small amounts of heart-healthy oils like olive or canola oil.
Opt for Healthy Techniques: Grilling, baking, broiling, and steaming are all excellent ways to prepare meat without adding extra fat.
Trim the Fat: Always trim any visible fat from meat and remove the skin from poultry before cooking.

What to Limit or Avoid

To effectively lower cholesterol, certain meat products should be limited or avoided due to their high content of saturated fat, sodium, and preservatives.

Processed Meats: Bacon, sausages, hot dogs, and deli meats are often high in saturated fat and salt.
Fatty Cuts of Meat: Ribeye steaks, brisket, and other highly marbled cuts of beef should be consumed infrequently.
Organ Meats: Liver, brains, and other organ meats are high in cholesterol and saturated fat.
Fried Meats: Avoid fried chicken, fish sticks, and other breaded and fried meat products.

Final Thoughts on Your Heart-Healthy Diet

Ultimately, there is no single "best" meat for lowering cholesterol. The most effective strategy involves a balanced approach, prioritizing fatty fish for its omega-3s, choosing lean poultry, and incorporating a variety of plant-based proteins. When consuming red meat, opt for the leanest cuts and practice moderation. Healthy cooking methods, such as grilling or baking, are equally important. By making conscious and consistent dietary adjustments, you can make significant strides toward managing your cholesterol and improving your overall heart health. For more detailed guidance, consider visiting the American Heart Association website or consulting a healthcare professional.

How to Lower Cholesterol with a Balanced Plate

To put these principles into practice, aim for a balanced plate. The Heart Foundation suggests filling your plate with half colorful vegetables, a quarter whole grains, and a quarter healthy protein. This balanced approach, combined with regular physical activity, can have a profound impact on managing cholesterol levels and promoting long-term cardiovascular well-being. Remember that sustainable lifestyle changes are more effective than drastic, temporary diets.

Frequently Asked Questions

Meat can raise cholesterol due to its saturated fat content, but the effect depends on the type of meat and the cut. Lean meats, especially fatty fish rich in omega-3s, can actually benefit cholesterol levels, while highly processed and fatty meats can increase them.

Yes, skinless chicken breast is generally better because it is significantly lower in saturated fat than most red meat cuts. A study found that both red and white meat can affect cholesterol similarly when saturated fat is high, but lean white meat is a better option when saturated fat is controlled.

Yes, you can consume red meat in moderation, but you should choose the leanest cuts, such as pork tenderloin or beef round and sirloin. Trimming all visible fat before cooking is also essential.

Very important. The omega-3 fatty acids in fatty fish like salmon and mackerel help lower triglycerides in the bloodstream and can increase levels of good HDL cholesterol, actively benefiting heart health.

The best cooking methods are grilling, baking, broiling, and steaming. These techniques do not require adding extra fats, unlike frying, and can help drain away any excess fat from the meat.

Yes, plant-based proteins like beans, lentils, tofu, and tempeh are excellent substitutes. They are high in fiber and protein, and studies show they can have a more positive effect on cholesterol levels compared to animal proteins.

For most people, no. While shrimp contains dietary cholesterol, it is low in saturated fat. Research suggests it doesn't negatively impact blood cholesterol levels in the same way as foods high in saturated and trans fats.