High cholesterol foods include eggs, liver, fish, fast foods, butter, shellfish, shrimp,bacon,

sausages, red
meat, cheese, and pastries. The current
Moderate
Cholesterol mg
daily value (DV)
for cholesterol is 300mg. Below is a list
cholesterol foods
per 100 grams
of high
cholesterol foods, click here for an
Lard
95
extended list of
cholesterol rich foods.
1. Red Meat
2. Butter
3. Egg Yolks
4. Ice Cream
5. Cream Cheese
6. French Fries
7. Fried Chicken
8. Hamburgers
9. Macaroni and
10. Shellfish
11. Commercial
12. Microwave
13. Margarine
14. Muffins
15. Liver
High cholesterol
foods
Beef brain

Pressurized whipped
cream

76

Beef

72

Fish

70

Pork

70

Light Cream (18%

fat)

66

Chicken

64

Sour cream, cultured

(20% fat)

52

Custard

51

Ice cream

47

Evaporated milk

29

Cholesterol
mg per
100 grams
3100
Low cholesterol
foods
1085
Cottage cheese (4%
588
fat)
521
Yogurt; Frozen yogurt
479
Greek yogurt
372
Low fat yogurt
337
Skimmed milk
301
Skimmed milk yogurt

Cholesterol mg
per 100 grams

Clarified
butter; Ghee

Egg whites
256

Butter (about a
stick[5])

Fruits
250
Grains

Oyster

206
Nuts

Lobster

200

Pate

150

Heavy
whipping cream

137

Crab meat (Alaskan

King)

127

Shrimp

125

Light
whipping cream (30
-36% fat)

111

Cream cheese

110

Yellow cheese (abo

ut 1 cup)

108

Egg yolks (about 6)

Caviar
Fish oil, menhaden
Roe
Egg
Lamb kidney
Pork liver

15
13
9
6
4
2

Cheese
Baked Goods
Popcorn

Minimize consumption of saturated fats.

Fatty cuts of beef, pork and lamb, poultry skin, whole dairy products (milk, cream, full
fat cheeses, ice cream), palm and coconut oil.
Saturated fat is the primary dietary culprit that elevates your LDL (bad) cholesterol.
Strictly avoid trans fat!
Stick margarine, vegetable shortening, hydrogenated and partially hydrogenated oils.
Hydrogenated and partially hydrogenated oils are found in most commercially baked and fried
foods (breads, cereals, crackers, chips, cookies, donuts, fast foods). The only way to
avoid them is to read labels.
Trans fats elevate LDL (bad) cholesterol and lower HDL (good) cholesterol, along with other
adverse cardiovascular effects.
Consume as much soluble fiber as possible.
The superstar sources for soluble fiber include: whole oats, oat bran, barley and
beans.
Soluble fiber is a very effective cholesterol lowering agent.
Use the monounsaturated oils as your main fat source.
Extra virgin olive oil, canola oil, nuts/seeds (almonds and walnuts are exceptional)
and avocados
These oils reduce LDL cholesterol along with other beneficial cardiovascular effects.
Consume as many fruits and veggies as possible aim for 7 or more servings a day.
Fruits and vegetables are high in soluble fiber which lowers LDL cholesterol and teaming
with potent antioxidants that protect LDL cholesterol from oxidation. The oxidized form of LDL
cholesterol is actually what builds up along artery walls
The superstar fruits for those concerned with elevated cholesterol oranges, blueberries,
raspberries, strawberries, red grapes, apples, and pomegranates
The superstar veggies for those concerned with elevated cholesterol dark leafy greens
(spinach and kale), asparagus, Brussels sprouts, broccoli, avocados and red bell
peppers
Exercise regularly the rest of your life!
Regular exercise can lower LDL cholesterol and elevate HDL (good) cholesterol, along with scores
of other cardiovascular benefits.
Ideal regimen 30 minutes or more of aerobic activity 5 or more days a week.
Do your carbs right!
Minimize consumption of the highly processed, high glycemic index bad white carbs
white flour, white rice, white potatoes, sugar, and products containing them. These foods
spike your bloodstream with glucose and insulin which promotes LDL cholesterol elevation.
These foods also elevate triglycerides and lower HDL (good) cholesterol.
Replace these bad white carbs with fruit, veggies, whole grains, and beans/legumes
Substitute soy protein for animal protein as much as possible.
Regular consumption of soy protein has been conclusively shown to reduce LDL cholesterol
Try soy milk, tofu, tempeh, roasted soy nuts, soy milk, miso, edamame.
Use trans fat free margarines enriched with plant sterols as a substitute for butter
Plant sterols reduce LDL cholesterol levels
Many brands available Benecol, Take Control, Smart Balance Plus, etc.

Consume foods that are known to elevate your good (HDL) cholesterol.
Moderate alcohol use (1 drink a day for women & 1-2 drinks daily for men), soy foods,
green tea, shitake mushrooms, chili peppers, onions, garlic, oily fish, olive oil,
almonds, walnuts, avocados.