What meats lower your cholesterol?

December 22, 2025 •

3 min read

According to a 2019 study published in the American Journal of Clinical Nutrition, eating a high-saturated fat diet raises blood cholesterol levels, regardless of whether the protein source is red or white meat. This highlights the importance of understanding not just what meats lower your cholesterol, but also how their fat content affects heart health.

Quick Summary

Lean, unprocessed proteins like skinless poultry, fatty fish, and select cuts of beef can be part of a cholesterol-conscious diet. The focus should be on minimizing saturated fat, and cooking methods are just as important as the type of meat chosen.

Key Points

Prioritize Fish: Fatty fish like salmon and mackerel are rich in omega-3s, which can help lower triglycerides and raise 'good' HDL cholesterol.
Choose Lean Poultry: Skinless chicken and turkey breast are low in saturated fat and excellent protein options for cholesterol management.
Select Lean Red Meat Cuts: When eating red meat, opt for lean cuts like sirloin, round, or tenderloin and consume them in moderation.
Mind Your Preparation: Grilling, baking, and broiling are healthier cooking methods than frying, which adds unhealthy fats.
Limit Processed Meats: Bacon, sausage, and deli meats are high in saturated fat and sodium and should be limited or avoided.
Incorporate Plant-Based Options: Beans, lentils, and tofu offer protein without cholesterol and provide fiber, which helps lower cholesterol.

The Role of Saturated Fat in Cholesterol

While dietary cholesterol was once the primary concern, current research emphasizes the greater impact of saturated and trans fats on blood cholesterol levels. High intake of saturated fats, found in many fatty and processed meats, can increase LDL ("bad") cholesterol, which contributes to arterial plaque. This means the focus for managing cholesterol through diet should be on the type and amount of fat in meat.

Lean Meats vs. Fatty Meats

Red meats generally contain more saturated fat than skinless poultry, fish, and plant-based proteins. While red meat provides nutrients like iron and zinc, choosing lean cuts and consuming it in moderation is key. Processed meats like bacon and sausage have even higher levels of unhealthy fats.

Heart-Healthy Meat and Protein Options

Selecting and preparing the right protein sources are crucial for managing cholesterol. Here are some of the best choices:

Fish: The Omega-3 Powerhouse

Fish is an excellent protein source, low in saturated fat and often rich in omega-3 fatty acids, which can lower triglycerides and raise HDL ("good") cholesterol.

Good fish options include:

Salmon
Mackerel
Sardines
Herring
Tuna (canned in water)

The American Heart Association recommends two servings of fatty fish weekly.

Lean Poultry: Skinless is Key

Skinless chicken and turkey breast are lean protein choices. Removing the skin significantly lowers fat content. For ground poultry, select options that are at least 93% or 95% lean.

Lean Red Meats: The Right Cuts and Quantity

Lean red meat can be part of a heart-healthy diet when chosen carefully and eaten in moderation. Look for cuts labeled "round," "loin," or "sirloin".

Recommended lean red meat cuts:

Beef sirloin or round steak
Pork tenderloin
95% lean ground beef

Choosing "Select" grades of beef (less marbling) and trimming visible fat are also helpful. Grass-fed beef may have a slightly better fat profile with more omega-3s.

The Impact of Preparation on Cholesterol

Cooking methods greatly influence the healthiness of meat. Avoid frying and choose healthier techniques:

Healthier cooking methods:

Grilling: Allows fat to drip away.
Broiling: Uses direct heat without added fat.
Baking: Requires minimal added fat.
Poaching or Stewing: Cooking in liquid can reduce fat.

Use herbs, spices, and low-sodium marinades made with healthy oils instead of butter.

Meats to Limit or Avoid

Some meats and preparations are high in saturated fat and sodium and should be limited or avoided:

Processed meats: Hot dogs, sausage, bacon, and deli meats are high in unhealthy fats and sodium.
Prime cuts of beef: Cuts like ribeye are high in marbling (fat).
Fried meats: Frying adds significant fat.
Organ meats: These are high in cholesterol.

A Comparison of Protein Sources for Cholesterol Management


Protein Source	Saturated Fat (per 100g)	Omega-3s	Preparation Tips
Fatty Fish (e.g., Salmon)	Lower (approx. 5.5g)	High	Bake, grill, or broil.
Lean Poultry (Skinless Breast)	Very Low (approx. 1.0g)	None	Bake, grill, poach. Remove skin.
Lean Beef (Sirloin Steak)	Low (approx. 4.5g)	Contains some	Grill or broil. Trim fat.
Plant-Based (e.g., Lentils)	None	Some types	Boil, stew, or bake.

This table shows that saturated fat is the key factor for heart health, not just cholesterol content. Plant-based proteins contain no cholesterol and offer beneficial fiber.

Beyond Meat: Embracing Plant-Based Alternatives

Incorporating plant-based proteins is highly effective for lowering cholesterol. Fiber in beans, lentils, and nuts helps reduce cholesterol absorption. Replacing meat with plant-based options regularly can significantly improve heart health. The American Heart Association provides great resources for plant-based eating.

Conclusion: A Balanced Approach to Meat Consumption

While no meat actively lowers cholesterol, many can be part of a heart-healthy diet. The best strategy is to choose lean, unprocessed proteins and use preparation methods that minimize added fats. By opting for skinless poultry, fatty fish, and lean red meat in moderation, alongside increasing plant-based proteins, you can effectively manage cholesterol and improve cardiovascular health.

Frequently Asked Questions

A 2019 study showed that both red and white meats raised cholesterol similarly when saturated fat levels were equivalent. The saturated fat content is the most important factor, not the color of the meat. Lean white meat (skinless poultry) is generally lower in saturated fat than red meat, but lean cuts of red meat can still be part of a healthy diet in moderation.

Plant-based proteins, such as beans, lentils, and tofu, contain no cholesterol. Among animal-based meats, lean skinless chicken breast and certain types of fish, especially when prepared without added fat, have lower levels of saturated fat, which is the primary driver of high cholesterol.

Grass-fed beef tends to have a more favorable fat profile with higher levels of omega-3s compared to conventional grain-fed beef. However, the overall cholesterol content of ground beef is primarily determined by its fat percentage, regardless of whether it is grass-fed or grain-fed.

The healthiest ways to cook meat are grilling, broiling, and baking, as these methods allow fat to drip away and avoid adding extra oil or butter. Stewing or poaching are also good options. Avoid frying, which adds significant unhealthy fat.

Yes, you can include lean, unprocessed red meat like sirloin or round steak in a heart-healthy diet in moderation. It is important to control portion sizes and trim all visible fat before cooking. Limiting intake to a few times a week is recommended.

The American Heart Association recommends eating fish, particularly fatty fish rich in omega-3s, at least twice a week to help improve heart health and manage cholesterol levels.

When purchasing ground beef, look for options that are at least 95% lean. The higher the percentage of lean meat, the lower the amount of saturated fat, which is the key factor for managing cholesterol.

While turkey or chicken versions of processed meats might be somewhat lower in cholesterol and fat than their red meat counterparts, they are not cholesterol-free and are still often high in sodium. Limiting processed meats altogether is the best practice for heart health.