Key takeaway
- Lean meats like skinless chicken breast, turkey breast, pork tenderloin, and select cuts of steak can be part of a low cholesterol diet when prepared with minimal added fats.
- Plant-based meat alternatives such as beans, lentils, tempeh, jackfruit, and tofu offer protein and nutrients without the cholesterol found in animal products.
- Beyond meat choices, adopting a heart-healthy diet rich in fruits, vegetables, whole grains, and doing regular exercise is crucial for overall cholesterol management.
A person can also consider meat alternatives, such as tofu or jackfruit.
It is important for people trying to lower their cholesterol to avoid fatty and highly processed meats, such as lunch meats and canned meat.
In this article, we look at the definition of cholesterol, reasons for lowering cholesterol, and which meats and meat alternatives are low in cholesterol.
Cholesterol is a waxy, fatty substance made by the liver. Cholesterol is also present in some foods, such as:
- red meat
- poultry
- seafood
- dairy products
- eggs
Because the body makes all the cholesterol it needs,
Foods that contain cholesterol also tend to be high in saturated fat. These fats cause the liver to make more cholesterol than it needs, which may put a person at risk for high cholesterol.
Plant foods do not contain cholesterol. However, some plant oils that are solid at room temperature, such as palm or coconut oil, are higher in saturated fats, which may also increase blood cholesterol.
Research in the journal Circulation notes that about
Untreated high cholesterol levels can cause a buildup of plaque in the arteries. Over time, this may narrow the arteries, causing atherosclerosis.
Atherosclerosis limits the flow of blood in the arteries, and raises a person’s risk of:
- blood clots
- high blood pressure
- chest pain
- heart attack
- stroke
The body may make extra cholesterol in response to the saturated and trans fats in meat. Because of this, people should aim to consume lean cuts of meat that are as low in fat as possible.
Some general tips for choosing cholesterol-friendly meats include:
- avoiding cuts of meat with a lot of visible fat
- selecting lean or extra lean ground beef
- trimming all visible fat before cooking
- removing skin from any meat before cooking
- wiping off or squeezing out additional fat from the meat after cooking
- cooking on a grill, broiler rack, or other method that allows fat to drip away from the meat
Poultry
Choose low fat options such as chicken breast or turkey breast. Choosing breast meat may allow a person to remove the skin and much of the fat.
According to the
- calories: 151
- protein: 30.5 g
- fat: 3.2 g
- carbohydrates: 0 g
- fiber: 0 g
- sugars: 0 g
Fish
Many fish are naturally low in saturated fat. Some are also higher in unsaturated fats and omega-3 fatty acids. Fatty fish such as salmon, herring, and cod may have a place in a low cholesterol diet. Aim to cook these fish without additional fats.
According to the
- calories: 160
- protein: 25.8 g
- fat: 5.5 g
- carbohydrates: 0.1 g
- fiber: 0 g
- sugars: 0.04 g
Pork
While pork belly and processed pork options such as ham and sausage are not generally low cholesterol meats, some pork options may be okay.
One example is pork tenderloin. It is a relatively lean cut, and trimming any additional fat before cooking can help limit its impact on cholesterol.
According to the
- calories: 187
- protein: 30.4 g
- fat: 6.3 g
- carbohydrates: 0 g
- fiber: 0 g
- sugars: 0 g
Steak
People watching their cholesterol should avoid high fat cuts of steak and instead choose lean cuts such as sirloin or round cuts.
Additionally, consider avoiding “prime” or “choice” cuts of beef. The USDA notes that these are grades of beef that indicate high marbling or fat content. Choosing “select” cuts may be a better option, as they are leaner. For ground beef, aim for 95% lean ground beef or as lean as possible.
An example of a lean cut of beef is a top sirloin steak. According to the
- calories: 188
- protein: 30.3 g
- fat: 6.5 g
- carbohydrates: 0 g
- fiber: 0 g
- sugars: 0 g
In addition to low cholesterol meat options, there are also meat alternatives that can provide similar flavors and textures without cholesterol.
Beans and lentils
Beans and lentils are a whole food choice that contain amino acids, fiber, and nutrients.
According to the
- calories: 116
- protein: 9 g
- fat: 0.4 g
- carbohydrates: 20.1 g
- fiber: 7.9 g
- sugars: 1.8 g
Tempeh
Tempeh is a fermented soy product that has a more rigid texture than tofu.
According to the
- calories: 192
- protein: 20.3 g
- fat: 10.8 g
- carbohydrates: 7.6 g
- fiber: n/a
- sugars: n/a
Any other ingredients added to the tempeh will change these values.
Jackfruit
Jackfruit is a large tropical fruit. Some companies harvest young jackfruit and brine it in salt. It has a texture similar to pulled pork. According to the
- calories: 33
- protein: 1.3 g
- fat: 0 g
- carbohydrates: 6.7 g
- fiber: 4 g
- sugars: 1.3
Mature jackfruit is sweeter and will have higher levels of sugar.
Tofu
Tofu is a versatile meat replacement product made from mashed soybean curd. According to the
- calories: 144
- protein: 17.3 g
- fat: 8.7 g
- carbohydrates: 2.8 g
- fiber: 2.3 g
- sugars: N/A
The exact nutritional content will vary by manufacturer and the types of ingredients they add.
Packaged products
There are countless packaged meat alternative products designed to imitate foods such as burgers, sausages, and cuts of meat.
They generally contain some form of plant-based proteins such as:
- soy protein
- pea protein
- wheat protein
- beans
- rice
- quinoa
These packaged products may be a good starting point for people who have specific cravings, such as those who want sausage or a burger.
The individual ingredients will vary for each, but plant-based packaged products are all free from cholesterol.
Look out for saturated or trans fats on the ingredients list, as some companies add these fats to give products a meatier taste.
Beyond their meat choices, people can adjust their overall diet to help lower cholesterol and consider other strategies, such as exercise.
Diet
A general heart-healthy diet to help lower cholesterol will focus on fresh, whole foods, with an emphasis on a wide variety of plant foods such as:
- vegetables
- fruits
- whole grains
- legumes and beans
- nuts
- seeds
Other tips
Other strategies for lowering cholesterol levels include:
- maintaining a moderate weight
- getting regular physical activity
- limiting alcohol use
- quitting smoking, if relevant
The following are commonly asked questions about foods that are low in cholesterol.
Foods high in protein but low in cholesterol include lean meats, fish, legumes, some vegetables, and low-fat dairy.
Meat proteins low in cholesterol include fish and lean meats, such as skinless chicken breast. However, it is important to note that the way the food is prepared can affect its cholesterol content.
Proteins that are good for cholesterol contain both fiber and protein. Examples of vegetarian and vegan options include lentils, beans, tempeh, and tofu.
A low cholesterol diet may involve cutting back on meat products or choosing lower cholesterol meats. Meat alternatives may also help to fill the gap in a person’s diet without sacrificing flavor or texture.
Eating low cholesterol meats is just one aspect of a plan to lower cholesterol, which typically involves both dietary and lifestyle changes. People should work directly with a doctor to find the best ways to bring cholesterol levels down safely.