What kind of meat should I eat if I have high cholesterol?

October 27, 2025 •

4 min read

According to the American Heart Association, replacing saturated fats with healthy fats is a key strategy for managing cholesterol levels. If you have high cholesterol, choosing the right kind of meat is crucial for supporting your heart health.

Quick Summary

This guide provides advice on selecting heart-healthy meats, including lean poultry and fatty fish rich in omega-3s. It details which cuts to choose, which to limit, and how to use cooking methods that support healthy cholesterol levels.

Key Points

Choose Lean Cuts: Prioritize lean cuts of meat like skinless chicken breast, pork tenderloin, or beef round to minimize saturated fat intake.
Eat Fish Regularly: Incorporate fatty fish such as salmon, mackerel, and sardines into your diet at least twice a week for their heart-protective omega-3 fatty acids.
Avoid Processed and Fatty Meats: Limit or avoid high-fat red meat cuts and processed meats like bacon, sausage, and hot dogs, which are high in saturated fat and sodium.
Use Healthy Cooking Methods: Opt for grilling, baking, roasting, or steaming instead of frying, which adds unhealthy fats.
Embrace Plant-Based Proteins: Swap meat with plant-based alternatives like beans, lentils, and tofu to add fiber and reduce saturated fat and cholesterol consumption.
Focus on Saturated Fat: Remember that saturated fat has a greater impact on your blood cholesterol than the cholesterol found in food, so focus on reducing it.

The Saturated Fat Connection: A Deeper Look

For years, dietary cholesterol was considered the primary dietary driver of blood cholesterol levels, but research has increasingly highlighted the more significant impact of saturated and trans fats. These unhealthy fats, prevalent in fatty meats and processed products, prompt your liver to produce more low-density lipoprotein (LDL), or 'bad' cholesterol. A landmark study published in the American Journal of Clinical Nutrition found that while both red and white meat increased blood cholesterol compared to plant-based proteins, the effect was most strongly tied to the total amount of saturated fat in the diet. Therefore, the central strategy for managing your meat intake with high cholesterol is to minimize saturated fat, rather than focusing solely on cholesterol content.

Prioritizing Lean Poultry and Fish

When building your plate, the best animal protein choices are lean, unprocessed options, with a special emphasis on fish and skinless poultry.

The Case for Skinless Poultry

Skinless chicken and turkey breast are excellent choices due to their low saturated fat content. A 100g serving of skinless chicken breast, for example, contains very little saturated fat, especially when compared to fattier cuts of meat. The key is preparation; always remove the skin before cooking, as it contains a high concentration of fat. Additionally, avoid fried chicken or using high-fat marinades, which counteract the benefits of choosing a lean cut.

Diving into Omega-3-Rich Fish

Fish is a superstar for heart health, and the American Heart Association recommends eating it at least twice a week. Fatty fish, in particular, are rich in omega-3 fatty acids, which have potent anti-inflammatory properties. While omega-3s do not directly lower LDL cholesterol, they help reduce triglycerides and can offer other significant cardiovascular benefits. Top choices include:

Salmon
Mackerel
Trout
Sardines
Herring
Tuna

Choosing Leaner Cuts of Red Meat

For those who enjoy red meat, it's not necessary to eliminate it entirely, but moderation and careful selection are essential. Choose the leanest cuts and limit your intake to one to three times per week. Lean cuts of beef and pork are labeled to help you identify them. Look for descriptions like 'round,' 'loin,' or 'sirloin'. Examples of heart-healthier red meat choices include:

Beef round, sirloin, or tenderloin
Pork tenderloin or loin
Extra-lean ground meat (e.g., 90% lean or higher)

What Meats to Limit or Avoid

To effectively manage high cholesterol, it's crucial to reduce or eliminate meats with high saturated fat content and processed additives. These options should be considered special treats rather than dietary staples.

Fatty Cuts of Red Meat: Prime beef cuts like ribs, T-bone steak, and fatty ground beef are high in saturated fat and should be avoided.
Processed Meats: Sausage, bacon, hot dogs, and cured deli meats are notorious for their high saturated fat and sodium content. Even reduced-fat versions can contain high levels of additives.
Poultry with Skin: Cooking or eating poultry with the skin on significantly increases the fat content.

Healthy Cooking Methods for Meat

How you prepare your meat is just as important as the meat you choose. Healthy cooking methods minimize the need for added fats and help drain away excess grease.

Baking or Roasting: Use a rack to let the fat drip away. Season with herbs and spices instead of high-sodium sauces.
Grilling or Broiling: Excellent for cooking lean cuts quickly and keeping them moist with low-calorie marinades.
Steaming or Poaching: Gentler methods that are ideal for retaining nutrients and do not require adding extra oil.
Skimming Fat: When making soups or stews with meat, refrigerate the finished product and then skim the solidified fat from the top before reheating.

Comparison Table: Meat Choices for High Cholesterol


Meat Type	Best Cuts/Examples	Saturated Fat (High/Low)	Omega-3s	Overall Heart Impact
Poultry	Skinless breast, ground turkey (lean)	Low	No	Very Positive (if prepared lean)
Fish	Salmon, Mackerel, Sardines	Low	High	Very Positive
Lean Red Meat	Pork tenderloin, Beef sirloin	Moderate	No	Neutral to Positive (in moderation)
Fatty Red Meat	Ribs, Prime Beef	High	No	Negative
Processed Meats	Bacon, Sausage, Hot Dogs	High	No	Very Negative

The Power of Plant-Based Proteins

Consider incorporating more plant-based proteins into your diet as a regular replacement for meat. Plant-based proteins contain no cholesterol and are a rich source of fiber, which helps lower blood cholesterol. Examples include:

Beans and Legumes: Lentils, chickpeas, black beans.
Tofu and Tempeh: Versatile soy-based proteins.
Nuts and Seeds: Excellent sources of healthy fats and fiber.

Making the Right Choice: A Conclusion

Managing high cholesterol doesn't mean giving up meat, but it does require being a smarter consumer and a more mindful cook. The key is to prioritize lean, unprocessed meats, especially fatty fish rich in omega-3s, and to prepare them using low-fat cooking methods. By limiting fatty and processed options, incorporating plant-based alternatives, and focusing on overall dietary patterns, you can enjoy meat as part of a heart-healthy lifestyle. Always consult with a healthcare provider or a registered dietitian for personalized advice tailored to your specific health needs.

Source: For more information on heart-healthy eating, visit the American Heart Association website: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/picking-healthy-proteins

Frequently Asked Questions

Yes, you can still eat meat, but you should prioritize lean, unprocessed options like skinless poultry and fatty fish. Fatty cuts of red meat and processed meats should be limited.

Lean, skinless chicken is generally a better choice than fatty cuts of beef because it has lower saturated fat content. However, very lean cuts of beef, like sirloin or round, are also acceptable in moderation.

Lean cuts of beef typically include round steak, sirloin, and tenderloin. Look for cuts labeled 'select' or 'choice,' and trim any visible fat before cooking.

The American Heart Association recommends eating at least two servings of fatty fish per week. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which benefit heart health.

Yes, processed meats are generally bad for cholesterol because they are made from fatty cuts of meat and contain high levels of saturated fat and sodium. These should be limited or avoided.

Healthy cooking methods include grilling, baking, roasting, broiling, and steaming. These methods avoid adding extra fat. Avoid deep-frying and use a rack to let fat drain away.

Yes, replacing animal protein with plant-based protein sources like beans, lentils, and tofu can significantly lower cholesterol levels. Plant-based options are low in saturated fat and high in fiber.