What is the Healthiest Meat for High Cholesterol? Your Guide to Heart-Healthy Protein

October 11, 2025 •

3 min read

According to the American Heart Association, replacing red meats with healthier proteins can significantly improve heart health. So, what is the healthiest meat for high cholesterol, and how can you make smarter choices for your diet?

Quick Summary

Fish rich in omega-3 fatty acids like salmon, and skinless poultry breast are recommended as the healthiest meat choices for high cholesterol, with plant-based options offering the best alternative.

Key Points

Choose Fatty Fish First: Fatty fish like salmon, mackerel, and herring are rich in heart-healthy omega-3s, which help lower triglycerides.
Go Skinless for Poultry: Always remove the skin from chicken and turkey to significantly reduce the saturated fat content.
Select the Leanest Red Meat Cuts: When eating red meat, opt for lean cuts like sirloin or round and trim all visible fat before cooking.
Limit Processed and High-Fat Meats: Avoid high-saturated-fat processed meats such as sausage, bacon, and deli slices.
Prioritize Healthy Cooking Methods: Grill, bake, broil, or steam meat instead of frying to avoid adding unhealthy fats.
Embrace Plant-Based Alternatives: Incorporate legumes, beans, and lentils for protein and cholesterol-lowering fiber.
Focus on Variety and Moderation: A balanced diet with a mix of lean proteins and plant-based foods is the best long-term strategy for managing cholesterol levels.

Understanding Cholesterol and Saturated Fat

When managing high cholesterol, the primary focus is often on limiting saturated and trans fats, which are known to increase LDL ("bad") cholesterol levels. While dietary cholesterol was once the main concern, recent research highlights that saturated fat intake has a more significant impact on blood cholesterol. Therefore, the healthiest meat for high cholesterol is not necessarily the one with the lowest cholesterol content but the one lowest in saturated fat.

Top Meat and Protein Choices for High Cholesterol

Fatty Fish: The Heart-Healthy Champion

Fish is often heralded as the top choice for heart health, especially fatty fish like salmon, mackerel, herring, and sardines. These are rich in omega-3 fatty acids, a type of polyunsaturated fat that helps lower triglycerides and can reduce the risk of heart disease. The American Heart Association recommends eating at least two servings of fatty fish per week. Shellfish, such as shrimp and crab, are low in saturated fat and can be consumed in moderation, despite their higher dietary cholesterol content.

Skinless Poultry: A Lean Staple

Skinless chicken and turkey breast are excellent, low-saturated-fat options for a heart-healthy diet. The fat in poultry is primarily stored under the skin, so removing it before cooking is a simple yet crucial step to reduce saturated fat intake. White meat (breast) is typically leaner than dark meat (thighs and legs). Grilled, baked, or roasted skinless poultry breast is a versatile and heart-healthy protein source.

Lean Cuts of Red Meat

For those who enjoy red meat, choosing the leanest cuts is essential. Look for cuts of beef, pork, or lamb that contain the words "loin" or "round" on the label, such as beef sirloin or pork tenderloin. Also, opt for ground beef that is at least 95% lean and always trim any visible fat before cooking. The American Heart Association suggests limiting lean red meat intake to one to three times a week.

Plant-Based Alternatives: The Best Choice for Overall Health

For those seeking non-meat options, plant-based proteins are arguably the healthiest choice for managing cholesterol, as they contain zero dietary cholesterol and saturated fat. Options like legumes, beans, lentils, and nuts are packed with fiber, which actively helps to lower cholesterol by preventing its absorption into the bloodstream.

Comparison Table: Healthy Meat and Protein Alternatives


Protein Source	Saturated Fat Profile	Omega-3 Fatty Acids	Fiber Content	Best For...
Fatty Fish (Salmon)	Low	High	None	Reducing triglycerides and promoting heart health
Skinless Poultry Breast	Low	None	None	Lean, versatile protein source
Lean Beef (Sirloin)	Low to moderate	Low	None	Red meat in moderation
Plant-Based (Lentils)	None	None	High	Actively lowering cholesterol

The Healthiest Cooking Methods

How you prepare your meat is just as important as the cut you choose. Healthy cooking methods minimize the addition of unhealthy fats:

Grilling, Broiling, or Baking: These methods allow excess fat to drip away and do not require additional oils.
Steaming or Poaching: These techniques cook food gently in moisture, preserving flavor and preventing the need for added fats.
Sautéing with Healthy Oils: If pan-cooking, use a small amount of a heart-healthy oil like olive or canola oil instead of butter or lard.

Conclusion: Making the Healthiest Choice

There isn't a single definitive answer to what is the healthiest meat for high cholesterol, but rather a spectrum of better choices. Fatty fish with its omega-3 benefits stands out, but lean, skinless poultry and carefully selected lean red meats are also suitable when consumed in moderation. However, for maximum cholesterol-lowering benefits, plant-based proteins like legumes and beans are the top contenders, thanks to their high fiber content. Ultimately, the healthiest strategy is to combine these protein sources, prioritize lean options, and focus on heart-healthy cooking methods to create a balanced diet. For a wealth of cholesterol-friendly, plant-based recipes, visit HEART UK.

Frequently Asked Questions

Fish, particularly fatty fish high in omega-3s like salmon, is generally considered a healthier choice for managing high cholesterol compared to chicken. While skinless chicken breast is a very lean, healthy option, the omega-3s in fatty fish provide extra heart benefits.

Yes, but in moderation and with careful selection. Choose the leanest cuts, such as sirloin, round, or tenderloin, and trim all visible fat. Limiting overall red meat intake to a few times per week is a recommended strategy.

Healthy cooking methods include grilling, baking, broiling, and poaching. These techniques cook food without adding extra fat. Avoid deep-frying or cooking with butter or lard.

Yes, plant-based proteins like legumes, beans, lentils, and tofu are an excellent alternative. They contain zero saturated fat and are high in fiber, which actively helps reduce LDL cholesterol levels.

You should minimize or avoid processed meats such as bacon, sausage, and deli meats, as well as fatty cuts of meat and poultry with the skin on. These are high in saturated fat.

The American Heart Association recommends getting omega-3s primarily from food sources by eating oily fish at least twice a week. Supplements can be considered, but dietary intake is preferred and should be discussed with a doctor.

While some shellfish like shrimp have higher dietary cholesterol, they are also low in saturated fat. Research suggests they may not negatively impact blood cholesterol levels, but it is best to consult a healthcare provider for personalized advice.