9 Tips for Limiting Cholesterol in Your Diet
Foods high in cholesterol are often also high in saturated fat, trans fat, and added sugars, which can raise blood cholesterol levels and increase the risk of heart disease. According to the American Heart Association (AHA), diets high in saturated and trans fats are major contributors to elevated LDL (“bad”) cholesterol.
While dietary cholesterol itself is no longer strictly limited in national guidelines, the foods that contain it often come with unhealthy fats. That’s why making smart food choices is key to managing cholesterol levels.
Here are nine practical, science-backed tips to help limit cholesterol in your diet and support heart health.
1. Eat Eggs in Moderation and Balance the Rest of Your Diet
Eggs were once discouraged due to cholesterol concerns, but research now shows they can fit into a heart-healthy diet.
A 2018 study published in the American Journal of Clinical Nutrition found that eating up to 12 eggs per week did not increase heart disease risk in people with prediabetes or type 2 diabetes.
The key is balance. If eggs are part of your breakfast, limit cholesterol-heavy foods later in the day, such as fatty meats or full-fat dairy.
2. Reconsider Cheeseburgers and Other High-Saturated-Fat Meals
Fast-food cheeseburgers are often loaded with saturated fat. For example, some double cheeseburgers contain more saturated fat than the recommended daily limit.
If you enjoy burgers, choose:
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Smaller portions
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Lean meat
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No cheese
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Whole-grain buns
Or replace burgers with plant-based or lean protein options.
3. Make Comfort Foods Like Mac and Cheese Healthier
Traditional macaroni and cheese is high in saturated fat due to butter, whole milk, and full-fat cheese.
Healthier swaps include:
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Low-fat or reduced-fat cheese
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1% evaporated milk instead of whole milk
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Olive oil instead of butter
These changes can reduce saturated fat by up to one-third.
4. Choose Fresh Fruit Instead of Ice Cream
Ice cream is a major source of saturated fat in many diets. One cup can contain more saturated fat than a hamburger.
Swap ice cream for:
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Fresh fruit
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Frozen fruit blends
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Yogurt with berries
You’ll reduce fat intake while increasing fiber and nutrients.
5. Replace Fatty Cuts of Beef With Lean Meat
Fatty cuts like prime rib can quickly exceed daily saturated fat limits.
Choose lean options such as:
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Sirloin
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Round steak
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Tenderloin
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Extra-lean ground beef
These cuts contain less saturated fat and cholesterol.
6. Choose Low-Fat Muffins and Baked Goods
Many store-bought muffins contain hidden saturated fats and added sugars.
Look for:
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Whole-grain or bran muffins
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Products made with vegetable oils
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Smaller portion sizes
Reading nutrition labels can make a big difference.
7. Eat Skinless Chicken and Avoid Deep Frying
Chicken can be a heart-healthy protein—but only if prepared correctly.
Tips:
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Remove the skin
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Choose baking, grilling, or roasting
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Limit fried or breaded chicken
Dark meat and fried chicken contain more fat than skinless white meat.
8. Eat Liver and Organ Meats in Moderation
Organ meats like liver are high in iron and nutrients but also very high in cholesterol.
Eating them occasionally is fine, but frequent consumption may raise cholesterol levels in some people.
9. Be Smart About Snacks and Processed Foods
Many snack foods contain trans fats, which significantly raise LDL cholesterol.
Avoid or limit:
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Packaged baked goods
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Chips and crackers
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Fried snacks
Instead, snack on nuts, seeds, fruit, or whole-grain options.
The Bottom Line
Limiting cholesterol in your diet doesn’t mean giving up your favorite foods—it means making smarter choices. By reducing saturated and trans fats, watching portion sizes, and choosing whole, minimally processed foods, you can significantly improve your cholesterol levels and support long-term heart health.
