What Type of Meat Is Best for Cholesterol?

October 25, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), nearly 1 in 3 American adults has high cholesterol, a major risk factor for heart disease. Choosing the right proteins is crucial for managing these levels, which begs the question: what type of meat is best for cholesterol?

Quick Summary

Lean cuts of poultry, specific red meats, and fatty fish are recommended for managing cholesterol, but processing methods and saturated fat content are key. Plant-based proteins are often the most beneficial choice for optimal heart health.

Key Points

Prioritize Fatty Fish: Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help lower triglycerides and are beneficial for heart health.
Choose Lean Cuts of Meat: Opt for skinless poultry (breast) and extra-lean red meat (sirloin, tenderloin) to minimize saturated fat intake, a major contributor to high cholesterol.
Embrace Plant-Based Proteins: Legumes, tofu, and other plant-based options contain no dietary cholesterol and are often high in fiber, which helps lower blood cholesterol.
Cook Healthily: The method of preparation matters significantly. Grill, bake, or steam meats instead of frying to avoid adding unhealthy fats.
Read Labels Carefully: For ground meat, choose 95% lean or higher. Avoid processed meats like sausages and salami, which are high in saturated fat and sodium.
Moderation is Key: While lean red meat can be part of a healthy diet, it should be consumed in moderation alongside other lean protein sources.

Lean Meats: The Heart-Healthy Choice

When it comes to managing cholesterol, not all meat is created equal. The primary culprit for raising LDL ('bad') cholesterol is saturated fat, not the dietary cholesterol in the meat itself. The key is to choose lean cuts and prepare them in heart-healthy ways. Lean meats are those with minimal visible fat and are lower in saturated fat content.

Poultry: White Meat Wins Out

White-meat poultry, such as chicken and turkey breast, is a popular low-fat option. While chicken and red meat can have similar effects on cholesterol when cooked with similar amounts of saturated fat, white meat is generally leaner and a safer bet. Removing the skin before cooking significantly reduces the saturated fat content. Lean, skinless chicken breast is an excellent choice for a cholesterol-conscious diet.

Red Meat: Lean Cuts Only

Historically, red meat has been demonized for its fat content, but lean or extra-lean cuts can still be part of a healthy diet in moderation. The American Heart Association (AHA) recommends specific cuts to minimize saturated fat. When shopping, look for cuts with minimal visible fat and choose 'select' or 'choice' grades over 'prime,' as these are leaner.

Best Lean Red Meat Cuts:

Beef: Top sirloin steak, round cuts, and extra-lean ground beef (95% lean or more).
Pork: Pork tenderloin is a surprisingly lean option.
Game Meats: Wild game like bison and venison are naturally very lean and lower in saturated fat.

Fish: The Omega-3 Powerhouse

Often considered the best choice for heart health, fish—particularly fatty, cold-water fish—is packed with omega-3 fatty acids. These healthy polyunsaturated fats help lower triglycerides and may increase HDL ('good') cholesterol. The AHA recommends at least two servings of fatty fish per week.

Best Fish for Cholesterol Management:

Salmon: Rich in omega-3s.
Mackerel: A great source of healthy fats.
Sardines: These small fish are omega-3 powerhouses.
Tuna: Canned tuna in water is a convenient, low-fat option.
Trout: Another excellent source of omega-3s.

Comparison of Protein Sources for Cholesterol Management


Protein Source	Saturated Fat Content	Omega-3 Fatty Acids	Cooking Recommendations	Overall Cholesterol Impact
Fatty Fish (Salmon, Mackerel)	Low	High	Grill, bake, or steam; use minimal healthy oil.	Excellent (lowers triglycerides, raises HDL)
Lean Poultry (Skinless Breast)	Low	Low	Grill, bake, broil. Remove all skin.	Very Good (minimal impact)
Lean Red Meat (Sirloin, Tenderloin)	Low to Medium	Low	Trim visible fat. Grill or broil. Consume in moderation.	Good (low saturated fat is key)
Shellfish (Shrimp, Oysters)	Very Low	Varies (some)	Steam, boil, or sauté with healthy oil. Watch intake for very high cholesterol.	Good (though some have high dietary cholesterol)
Plant-Based Proteins (Beans, Tofu)	None	Varies (some)	Versatile cooking methods.	Excellent (no dietary cholesterol, often high in fiber)

Cooking Methods Matter

Even the leanest meat can become unhealthy if prepared improperly. Frying, for example, adds significant amounts of saturated and trans fats. Opt for healthier cooking methods to get the most out of your protein choice.

Grilling: Allows fat to drip away from the meat.
Baking and Broiling: Excellent for cooking lean cuts without adding extra fat.
Steaming: Preserves moisture and nutrients without any added oil.
Braising/Stewing: When preparing soups or stews, cook ahead of time and refrigerate. The hardened fat can then be easily skimmed from the top.

Plant-Based Proteins: The Ultimate Cholesterol Choice

For those looking to make the most significant impact on their cholesterol, plant-based proteins are the best option. They contain no dietary cholesterol and are often high in fiber, which helps bind cholesterol in the digestive tract and remove it from the body.

Examples of Plant-Based Proteins:

Legumes: Beans, lentils, and peas.
Soy Products: Tofu and tempeh.
Nuts and Seeds: A great source of protein and healthy fats.
Whole Grains: Oats and quinoa are good sources of fiber and protein.

Conclusion: Making Informed Choices

Managing cholesterol through diet is about being deliberate with your protein choices and preparation. While eliminating all animal protein is not necessary for most people, prioritizing lean meats, especially fatty fish rich in omega-3s, is a smart strategy. The emphasis should be on reducing saturated fat intake, regardless of the protein source. Ultimately, incorporating a variety of lean meats and plant-based options, cooked healthily, offers the most significant benefits for heart health. For more detailed dietary guidance, consulting resources from reputable organizations like the American Heart Association is highly recommended.(https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/cooking-to-lower-cholesterol)

Expert Recommendations

Health experts emphasize that the key to managing cholesterol lies in dietary patterns rather than focusing on a single food item. Regular exercise and a diet rich in fruits, vegetables, whole grains, and lean proteins are fundamental. A balanced approach that limits saturated and trans fats, while embracing heart-healthy alternatives, is the most effective path toward long-term cardiovascular wellness.

Putting it into Practice

Meal Prep: Cook larger batches of heart-healthy proteins like grilled chicken or baked salmon to easily incorporate into meals throughout the week.
Substitute: Try swapping one or two meat-based meals a week for a plant-based alternative, like a bean chili or lentil soup.
Mindful Cooking: When a recipe calls for pan-frying, consider baking or air-frying instead. Use vegetable-based oils like olive or canola oil rather than butter or lard.

The Takeaway

For most people, fatty fish is the best meat for cholesterol due to its high omega-3 content and low saturated fat. Lean poultry and extra-lean red meats follow, provided they are cooked without adding unhealthy fats. Plant-based proteins offer a superior cholesterol-free alternative. By focusing on healthy preparation and overall diet balance, you can make significant strides in managing your cholesterol levels.

Frequently Asked Questions

Lean red meat, such as sirloin or round cuts, has low saturated fat and can be part of a heart-healthy diet when consumed in moderation. A 2019 study even suggested that lean red and white meat might have similar effects on cholesterol, with the overall fat content of the diet being a more significant factor.

Not necessarily. A skinless chicken breast and an extra-lean cut of beef can have similar effects on cholesterol levels. The key distinction lies in the cut and preparation. A high-fat chicken part cooked poorly can be worse than a lean cut of beef prepared healthily.

Yes, in moderation. While shrimp contains dietary cholesterol, it is very low in saturated fat. Research suggests that for most people, the low saturated fat content means shrimp does not negatively impact blood cholesterol levels, and its high omega-3 content can be beneficial.

Excellent plant-based alternatives include beans, lentils, tofu, and other soy products. These options contain no dietary cholesterol and are rich in fiber, which actively helps to lower blood cholesterol.

Extremely important. Frying meat in oil or butter adds significant saturated and trans fats. Healthier methods like grilling, baking, broiling, and steaming are recommended to keep your protein choice heart-healthy.

Wild game meats like venison and bison are naturally very lean and lower in saturated fat than most conventional red meats. They are a heart-healthy alternative to fattier cuts, provided they are cooked without excessive added fat.

The American Heart Association recommends eating at least two servings (about 3.5 ounces each) of fish per week, focusing on fatty fish rich in omega-3 fatty acids like salmon, mackerel, and sardines.