High-Cholesterol Foods Chart, Daily Intake Guide, and Heart-Healthy Tips

Understanding Cholesterol and Its Role in Your Diet

Cholesterol is a waxy, fat-like substance found in your blood and animal-based foods. While your body needs cholesterol to build cells and produce certain hormones, too much of it—especially LDL (bad) cholesterol—can increase the risk of heart disease.

There are two types of cholesterol in food:

• Dietary cholesterol: Comes from animal products.
• Blood cholesterol: Produced by the liver and affected by the saturated/trans fat in your diet.

Daily Cholesterol Limits

• With heart disease risk factors: ≤ 200 mg per day
• Without heart disease risk: ≤ 300 mg per day

Foods High in Cholesterol: What to Watch Out For

Dairy Products

Fats and Oils

Meats and Protein Sources

Foods With the Highest Cholesterol Content

1. Chicken liver: 631 mg
2. Beef liver: 389 mg
3. Squid: 231 mg
4. Egg yolk: 212 mg
5. Shrimp: 194 mg
6. Veal: 135 mg
7. Pork chop: 85 mg
8. Ground beef: 78 mg
9. Ham: 53 mg
10. Whole milk yogurt: 29 mg

Cholesterol-Free Foods

Cholesterol is only found in animal products. These plant-based options contain zero cholesterol and can support heart health:

• Fruits and vegetables
• Whole grains (oats, quinoa, brown rice)
• Legumes (beans, lentils, peas)
• Nuts and seeds (in moderation)
• Tofu and plant-based meat alternatives

Top 6 Worst Foods for Cholesterol

1. Organ meats (like liver)
2. Full-fat dairy (cheese, whole milk)
3. Fried foods (especially deep-fried meats)
4. Processed meats (sausages, bacon)
5. Fast food burgers and fries
6. Baked goods with trans fats (store-bought pastries, doughnuts)

Six Superfoods to Lower Cholesterol

1. Oats – rich in beta-glucan to reduce LDL
2. Barley – improves cholesterol absorption
3. Nuts (especially almonds) – lowers bad cholesterol
4. Fatty fish (salmon, sardines) – high in omega-3s
5. Beans – high in soluble fiber
6. Avocados – loaded with heart-healthy fats

How to Reduce Cholesterol in 7 Days

1. Cut out trans fats (check ingredient labels).
2. Eat at least 25g of fiber daily.
3. Include healthy fats (avocados, olive oil, flaxseed).
4. Swap red meat with legumes or fatty fish.
5. Exercise 30 minutes a day.
6. Avoid processed and fried foods.
7. Stay hydrated and reduce alcohol intake.

Cholesterol in Eggs and Comparison with Other Foods

• 1 egg = 212 mg
• Chicken liver = 631 mg
• Beef liver = 389 mg
• Shrimp = 194 mg
• Squid = 231 mg

Eggs are nutritious but high in cholesterol. Healthy adults can eat up to 1 egg per day, but those at risk for heart disease should limit intake.

Cholesterol in Fruits vs. Dairy

Fruits = 0 cholesterol
Dairy = cholesterol-rich (especially full-fat)

Daily Calcium and Cholesterol Impact

Many high-calcium foods are also high in cholesterol (cheese, full-fat milk). Consider calcium-fortified plant options like soy milk, almond milk, and fortified cereals

10 FAQs with Answers

1. What foods are highest in cholesterol?

Organ meats like liver, egg yolks, shrimp, and squid are among the highest.

2. How much cholesterol should I eat daily?

200 mg if you have heart disease risk; 300 mg if not.

3. Is cholesterol found in plant-based foods?

No, cholesterol only exists in animal-based foods.

4. Are eggs bad for cholesterol?

One egg contains 212 mg cholesterol. Eat in moderation.

5. What’s the worst food for high cholesterol?

Chicken liver tops the chart at 631 mg per 3.5 oz.

6. Do fruits have cholesterol?

No. All fruits are cholesterol-free.

7. Which fish is lowest in cholesterol?

Tuna and crab have lower cholesterol than shrimp or squid.

8. What vegetables are cholesterol-free?

All vegetables are naturally cholesterol-free.

9. How can I lower cholesterol fast?

Eat more fiber, eliminate trans fats, and choose healthy fats.

10. Can I eat cheese if I have high cholesterol?

Limit to small amounts of low-fat or reduced-fat cheeses.