7 High-Protein Foods That Can Help Lower Your Cholesterol

Protein is necessary, but some protein sources are high in saturated fat, which can raise cholesterol levels. Choosing lean poultry, certain types of fish, and plant-based proteins provides the needed nutrition while helping to manage cholesterol.

1. Lean Poultry

Poultry, such as chicken, turkey, or cornish hen, are a good source of protein.

To help keep them cholesterol-friendly:

• Choose white meat over dark
• Remove the skin
• Cook them in heart-healthy ways, such as baking instead of frying
• If using oil to cook them, choose an oil that is high in unsaturated fats, such as olive oil, rather than butter or oils high in saturated fats
• Limit your total consumption of meats, including red meats, poultry, and seafood, to a maximum of two servings per day

2. Fish

Eating fish that are high in omega-3 fatty acids at least twice a week can help lower low-density lipoprotein (LDL) cholesterol, particularly when eaten as a replacement for red meat.

Look for fish such as:

• Salmon
• Albacore tuna
• Mackerel
• Sardines
• Rainbow trout

If you are pregnant or breastfeeding, avoid fish that could be high in mercury, such as mackerel, some tuna, and others.

3. Nuts, Seeds, and Legumes

Nuts, seeds, and legumes are excellent sources of plant-based proteins, contain healthy fats, and are rich in fiber. They can help manage cholesterol, particularly when they are used as a replacement for meat.

Look for:

• Tree nuts, such as walnuts, pistachios, pecans, and almonds
• Peanuts, which are legumes, but are used similarly to tree nuts
• Nut butters, such as peanut butter or almond butter
• Seeds, such as hemp seeds, pumpkin seeds, flax seeds, chia seeds, sesame seeds, and sunflower seeds
• Legumes (Including pulses and beans), such as chickpeas, lentils, split peas, black-eyed peas, haricot beans, black beans, and kidney beans
• Products made with legumes, such as hummus, falafel, or mixed bean salads

Some nuts and seeds—such as walnuts, flaxseeds, and chia seeds—contain omega-3 fatty acids, but in smaller amounts than those found in fish sources.

4. Soy

Soy provides another plant protein and is present in a wide variety of foods. Soy protein can help reduce LDL cholesterol.

Look for soy products such as:

• Soybeans
• Soy nuts
• Tofu
• Soy-based textured vegetable protein
• Edamame
• Tempeh
• Soy milk

5. Certain Whole Grains

While not as high in protein as some other sources, whole grains contain some protein, and are high in fiber, which helps with cholesterol management.

Look for whole grain products such as:

• Ancient grains, like farro, amaranth, and quinoa
• Whole wheat bread
• Brown rice
• Steel-cut or rolled oats
• Whole grains like oat bran and barley

6. Eggs

While egg yolks are high in dietary cholesterol, experts suggest that dietary cholesterol doesn’t have as direct an effect on blood cholesterol as previously thought. Plus, eggs are a great source of protein and can be eaten on their own (like a whole boiled egg) or in foods, such as omelettes.

If you have high cholesterol, diabetes, or heart disease, limit your servings of eggs to two or three per week. You can also reduce the cholesterol in your eggs by using just the egg whites.

7. Certain Low-Fat Dairy Products

Some dairy products, such as Greek yogurt, cottage cheese, and certain milks and cheeses, are high in protein, but they can also be high in saturated fat. Look for low-fat, high-protein dairy products, such as plain, fat-free Greek yogurt and fat-free cottage cheese.

Other Foods to Eat

Other foods that can help manage cholesterol include foods high in healthy fats, like avocados and olive oil, as well as foods high in fiber, such as:

• Cruciferous vegetables, like broccoli and cabbage
• Leafy greens, like kale and spinach
• Potatoes
• Sweet potatoes
• Whole grains
• Whole, unprocessed fruits, particularly berries, oranges, and fruit with the skin on
• Dried figs
• Oat bran
• Bran buds

How Do Foods Help Cholesterol?

Cholesterol levels are measured as:

• Total cholesterol
• LDL (“bad”) cholesterol
• High-density lipoprotein (HDL), or “good,” cholesterol

High LDL cholesterol can lead to blocked blood vessels, heart problems, or stroke. Eating certain foods while limiting others can help lower LDL and/or raise HDL, which can help protect the heart.

Foods can work in different ways to manage cholesterol. For example:

• Soluble fiber in foods binds to cholesterol and removes it from the body through the digestive system before it gets into circulation.
• Polyunsaturated fats help to lower LDL.
• Plant sterols and stanols block the body from absorbing cholesterol.

Choosing foods that contain cholesterol-lowering properties and limiting foods that are high in saturated fat (which increases cholesterol) can help you manage your cholesterol levels.

Foods high in protein are found in both the cholesterol-friendly and cholesterol-raising categories, so it is essential to know what to look for.

Foods to Limit

Foods to limit or avoid when trying to manage your cholesterol include:

• Fried foods
• Processed meats
• Red meat
• Pastries and baked goods, such as cookies and cakes
• Refined carbohydrates, such as white bread, pasta, and rice
• Foods high in saturated fats, like high-fat dairy, butter, coconut oil, and palm oil
• Highly processed foods (including low-fat or “diet foods” that are high in calories, sodium, or sugar)
• Foods that contain partially hydrogenated fat or vegetable shortening