What is the best meat to eat if you have high cholesterol?

December 30, 2025 •

4 min read

According to the American Heart Association, consuming fatty fish with omega-3 fatty acids at least twice a week can significantly lower the risk of dying from coronary artery disease. For those managing high cholesterol, choosing the best meat to eat is a crucial step toward a heart-healthy diet.

Quick Summary

The best meats for managing high cholesterol are those low in saturated fat, such as fatty fish, skinless poultry breast, and select lean red meat cuts. Making smart, deliberate choices about your protein and how you prepare it can significantly impact your cardiovascular health.

Key Points

Prioritize Lean and Unprocessed Meats: Focus on proteins low in saturated fat, such as skinless poultry, fish, and lean cuts of red meat.
Embrace Fatty Fish for Omega-3s: Incorporate omega-3-rich fish like salmon, mackerel, and sardines into your diet at least twice a week to lower triglycerides and support heart health.
Choose Cooking Methods Wisely: Grill, bake, steam, or broil your meat instead of frying to avoid adding unhealthy fats.
Limit Saturated Fat, Not Just Cholesterol: The primary dietary driver of high blood cholesterol is saturated fat, not necessarily the cholesterol in food.
Select Lean Red Meat Cuts in Moderation: If you eat red meat, choose lean options like sirloin or 95% ground beef, trim visible fat, and control your portion sizes.
Explore Plant-Based Proteins: Excellent alternatives like beans, lentils, and tofu offer protein and fiber without cholesterol, helping to lower levels naturally.
Avoid Processed Meats: Processed products like sausage and bacon are typically high in saturated fat and sodium and should be avoided or limited.

The Role of Meat in Cholesterol Management

For decades, dietary cholesterol was the primary focus for people managing high cholesterol. However, extensive research has shifted the focus to saturated fat as the primary dietary driver of high LDL (“bad”) cholesterol levels. This means the key to choosing the right meat isn't just about cholesterol content but about limiting saturated fat. The American Heart Association recommends limiting saturated fat to no more than 6% of your total daily calories. By focusing on lean cuts and healthy preparation, you can continue to enjoy meat as part of a balanced diet.

The Top Meats for a Cholesterol-Conscious Diet

Fatty Fish: A Powerful Source of Omega-3s

Fatty fish is arguably the best meat for heart health. Unlike red meat, which can be high in saturated fat, fatty fish is rich in omega-3 fatty acids. These healthy fats can help reduce triglycerides (a type of fat in your blood), slightly increase HDL (“good”) cholesterol, and lower blood pressure.

Excellent choices include:

Salmon: A widely available and versatile option, packed with omega-3s.
Mackerel: A small, oily fish that is a powerhouse of nutrients.
Sardines: Conveniently available canned and loaded with omega-3s and other nutrients.
Herring: Another fatty fish known for its omega-3 content.
Trout: A great source of omega-3s with a milder flavor.
Albacore Tuna: Canned albacore is a good option, especially when packed in water to avoid extra oils.

Aim for at least two servings of fatty fish per week for the most benefit.

Lean Poultry: The Skinless Choice

Skinless poultry breast, such as chicken and turkey, is a staple of a heart-healthy diet because it is very low in saturated fat. The key is to remove the skin, where most of the fat is concentrated, before cooking.

Best practices:

Choose skinless breasts: Opt for breast meat over fatty cuts like wings or thighs.
Always remove the skin: This simple step makes a significant difference in the final fat content.
Lean ground poultry: Select ground turkey or chicken with a low fat percentage for use in recipes like meatballs or burgers.

Lean Red Meat: Careful Selection and Moderation

While often vilified, lean red meat can be part of a healthy diet in moderation. The secret is to choose the leanest cuts and limit portion sizes. Lean beef can provide essential nutrients like iron and zinc.

Tips for choosing and preparing:

Opt for lean cuts: Look for cuts with minimal visible fat, such as sirloin, round, or tenderloin.
Check USDA grades: “Select” grade beef is leaner than “Prime” or “Choice” due to less marbling (interspersed fat).
Choose extra-lean ground beef: Opt for 95% lean ground beef or higher.
Trim all visible fat: Before cooking, remove any excess fat around the edges.
Limit processed meats: Avoid processed red meats like bacon, sausage, and salami, which are high in saturated fat and sodium.

Healthy Meat Alternatives: The Plant-Based Advantage

Plant-based protein sources are naturally free of cholesterol and often rich in fiber, which can help lower cholesterol. Incorporating these alternatives into your diet can be a powerful strategy.

Good options include:

Beans and Lentils: Excellent sources of protein and soluble fiber.
Tofu and Tempeh: Versatile soy products that can be baked, grilled, or sauteed.
Nuts and Seeds: Provide protein, healthy fats, and fiber.

Comparison Table: Best vs. Worst Meat for Cholesterol


Protein Source	Saturated Fat Profile	Omega-3 Fatty Acids	Cooking Method	Suitability for High Cholesterol
Fatty Fish (Salmon)	Low	High	Grill, Bake, Steam	Excellent
Skinless Chicken Breast	Low	Low	Grill, Bake, Broil	Excellent
Lean Sirloin Steak	Low	Low	Grill, Broil	Good (in moderation)
95% Lean Ground Beef	Low	Low	Bake, drain fat	Good (in moderation)
Fatty Rib-Eye Steak	High	Low	N/A (Avoid)	Poor
Bacon / Sausage	High	Low	N/A (Avoid)	Poor

Smart Cooking Methods to Preserve Heart Health

The way you prepare your meat is just as important as the cut you choose. Healthy cooking methods minimize the need for added fats and help the fat to drain away.

Recommended cooking techniques:

Grilling: Allows fat to drip away from the meat as it cooks.
Baking or Roasting: Use a rack to let the fat drip off. Avoid cooking with large amounts of oil or butter.
Broiling: Similar to grilling, this method cooks meat quickly under direct heat, allowing fat to escape.
Steaming or Poaching: Excellent for fish, these methods use no added fat.

Cooking methods to limit or avoid:

Frying: Especially deep-frying, which adds large amounts of unhealthy fat and calories.
Pan-Frying in High Fat: Limit pan-frying and use only a small amount of healthy oil like olive oil when necessary.

A Holistic View: Beyond Meat

Remember that meat is just one component of your diet. For optimal cholesterol management, it is crucial to adopt a holistic approach that includes:

A diet rich in fruits, vegetables, and whole grains: These foods are high in soluble fiber, which helps lower cholesterol.
Regular physical activity: Exercise can help raise your HDL (“good”) cholesterol.
Controlling portion sizes: Especially for red meat, keeping portions small is vital.
Limiting processed foods and trans fats: These are major contributors to high cholesterol and poor heart health.

Incorporating these habits will support your heart health far more than focusing solely on a single food group.

Conclusion

When it comes to answering the question, “What is the best meat to eat if you have high cholesterol?”, the answer isn't a single food but a category of lean, unprocessed proteins. Fatty fish rich in omega-3s, skinless poultry, and carefully selected lean red meat are all good options when prepared with heart-healthy cooking methods. Combining these protein sources with a diet rich in fruits, vegetables, and whole grains is the most effective strategy for managing cholesterol and promoting long-term cardiovascular wellness. As with any significant dietary change, it is always recommended to consult with a healthcare provider or a registered dietitian for personalized advice.

American Heart Association: Fish and Omega-3 Fatty Acids

Frequently Asked Questions

The best types of fish are fatty, cold-water fish rich in omega-3 fatty acids, such as salmon, mackerel, herring, and sardines. Omega-3s help reduce triglycerides and support heart health.

Yes, you can eat red meat in moderation, provided you choose the leanest cuts. Focus on options like sirloin, round, or 95% lean ground beef. It's crucial to control your portion sizes and trim all visible fat before cooking.

Yes, processed meats are generally high in saturated fat and sodium and should be avoided or significantly limited when managing high cholesterol. They offer little nutritional value compared to lean, unprocessed proteins.

Heart-healthy cooking methods are grilling, baking, broiling, and steaming. These techniques allow fat to drain away from the meat and don’t require adding large amounts of unhealthy oils.

Great plant-based alternatives include beans, lentils, tofu, and tempeh. These foods are naturally cholesterol-free and often contain fiber, which helps lower cholesterol levels.

While eggs contain cholesterol, they are relatively low in saturated fat compared to many meat products. The effect of eggs on blood cholesterol is less pronounced than saturated and trans fats, but some experts recommend moderation, especially for egg yolks.

For cholesterol management, choosing white meat (like skinless chicken or turkey breast) is generally recommended over dark meat (like thighs or wings), as it contains less fat.