Eggs, meat, and dairy can contribute to high cholesterol levels. However, there are swaps you can make to lower your cholesterol and still enjoy these foods.

Eggs, meat, and dairy can contribute to high cholesterol levels due to their saturated fat content. Reducing the amount of saturated fats and trans fats you consume is important when it comes to lowering high cholesterol.

However, you do not have to completely remove eggs, meat, and dairy to make your diet more cholesterol-friendly. Read on to learn more.

For individuals seeking to lower their cholesterol, the American Heart Association (AHA) recommends limiting saturated fat to under 6% of their total daily calories. To put this in perspective, that’s around 11 to 13 grams (g) of saturated fat per day in a 2,000-calorie diet.

The AHA also recommends eliminating trans fat altogether for individuals who want to lower their cholesterol levels.

Keep this number in mind when planning your meals throughout the day, and read food labels carefully to ensure you don’t exceed the recommended amount.

You can still incorporate these foods into your diet, depending on:

  • how you prepare these foods
  • how often you eat them
  • how often you substitute healthier options

It’s important to talk with your doctor before making any major changes to your diet. They’ll be able to advise you on what you can eat, as well as how much.

Eggs are a good source of:

Egg yolks can also provide properties such as the following:

  • antihypertensive
  • antioxidant
  • anti-inflammatory

According to a 2020 study, egg consumption is not associated with all-cause or heart disease mortality. However, the researchers still advise exercising caution when consuming eggs for individuals with high cholesterol.

Since most of the saturated fat is in the egg yolk, you may consider using egg whites in addition to regular eggs. For instance, instead of using 2 eggs when making a scramble, you can use 1 whole egg plus egg whites.

You can generally safely consume meat in your diet, depending on the type of meat you choose and how you prepare it. Some meats you may consider include:

  • lean or extra-lean ground meat (no more than 15% fat)
  • poultry that has not been injected with fats or broths
  • fish such as salmon, trout, and herring

Oily fish, such as the ones listed above, are high in omega-3 polyunsaturated fatty acids. A 2018 study found that omega-3 polyunsaturated fatty acids may reduce low-density lipoprotein (LDL), or “bad,” cholesterol.

Try to limit or completely avoid processed red meats. These meats are high in saturated fat and are associated with an increased risk of:

How you cook meat is just as important as the cut of meat. You may consider trying these preparation options:

  • Trim as much visible fat as possible before cooking.
  • Grill, broil, roast, and bake instead of frying.
  • Use a rack to catch fat drippings and juices while cooking.
  • Try to choose white meat more often when eating poultry.
  • Remove the skin from chicken or turkey before cooking.
  • Instead of basting with drippings or butter, consider using 100% fruit juices or wine.
  • Cook meat-based dishes, such as stew, a day in advance. Once refrigerated, the fat solidifies and rises to the top, which you can then remove.

Consuming dairy products can have benefits such as strengthening bones. Dairy products are a source of:

  • calcium
  • potassium
  • protein
  • phosphorus
  • vitamin D

However, whole-fat dairy products are higher in saturated fat and cholesterol compared with low fat alternatives. Whole-fat dairy products may therefore have a greater effect on your LDL cholesterol levels.

Consider replacing whole-fat dairy products with low fat options, such as:

  • 1% milk or skim milk
  • low fat cheeses such as low fat cottage cheese, part-skim milk mozzarella, and ricotta
  • sorbet or sherbet
  • low fat or fat-free frozen yogurt or ice cream
  • low fat yogurt

Having high cholesterol does not necessarily mean that you need to remove eggs, meat, and dairy from your diet.

Making some substitutions, such as choosing lean meat or low fat dairy products, can allow you to continue to enjoy these foods.

Consult your doctor before making any significant changes to your diet. They can advise on any dietary changes they recommend based on individual circumstances.