Heart health
Foods low in Cholesterol
Waxy lipid found in animal-derived foods. Dietary cholesterol has a smaller effect on blood cholesterol than saturated fat for most people.
Looking for what Cholesterol is and where it comes from? See the Cholesterol overview.
Why eat low cholesterol?
Dietary cholesterol guidance has shifted. The 2015 US Dietary Guidelines dropped the 300 mg/day cap, recognising that for most people, saturated and trans fats affect blood cholesterol much more than dietary cholesterol itself. People with familial hypercholesterolaemia, type 2 diabetes, or known heart disease should still moderate dietary cholesterol, typically aiming for under 200 mg/day.
All plant foods are naturally cholesterol-free, fruits, vegetables, grains, legumes, nuts, and seeds contain no cholesterol regardless of their fat content. Cholesterol exists only in animal products. Egg whites, lean poultry, white fish, and skim dairy are among the lowest-cholesterol animal foods.
High-cholesterol foods include egg yolks (~185 mg each), organ meats (liver can exceed 300 mg/100 g), shellfish (shrimp ~150 mg/100 g), and full-fat dairy. For most people the bigger heart-health levers are saturated fat reduction, soluble fibre (oats, beans), and physical activity, but raw cholesterol intake still matters for higher-risk groups.
Foods lowest in cholesterol
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Common questions
- Should I still worry about dietary cholesterol?
- For most people, saturated and trans fats affect blood cholesterol more than dietary cholesterol does, the 2015 US Dietary Guidelines dropped the 300 mg/day cap on this basis. People with familial hypercholesterolaemia, type 2 diabetes, or established cardiovascular disease should still moderate dietary cholesterol, typically targeting under 200 mg/day. Check with your clinician for your specific situation.
- Are eggs okay now that cholesterol guidance has changed?
- For most healthy adults, 1-2 eggs daily fits within current guidance and large studies have not found consistent links between moderate egg intake and heart disease. People with diabetes, high LDL, or known cardiovascular disease may want to limit to 3-4 eggs per week as a precaution while the research continues to mature.
- What foods actually lower blood cholesterol?
- Soluble fibre (oats, beans, barley, apples, pears), plant stanols/sterols (in some fortified foods), unsaturated fats (olive oil, fatty fish, nuts), and replacing saturated fat with unsaturated fat are the dietary interventions with the strongest evidence. Physical activity and not smoking matter at least as much as any single food.
- Are shellfish high in cholesterol bad for me?
- Shrimp and prawns contain about 150 mg of cholesterol per 100 g, high, but most shellfish are low in saturated fat. For most people, the saturated-fat content matters more than the dietary cholesterol. Higher-risk groups (familial hypercholesterolaemia, diabetes) may want to moderate shellfish portions, but they're not categorically off-limits.