The grill isn't the problem. The cut of meat is. A burger made from 95% lean mince has less than half the saturated fat of an 80/20 burger, and a chicken breast has a tenth of a bratwurst. Choose the cuts and sides well and you can eat BBQ all summer.
The short version
Lowest: fish, skinless chicken, lean (93 to 95%) beef burgers, turkey sausages, vegetable skewers and corn. Highest: pork ribs, bratwurst and sausages, regular hot dogs, 80/20 burgers. Sides: potato salad and coleslaw (mayonnaise) add up; beans, corn and salads are better.
What's on the grill
| Food | Serving | Saturated fat | Cholesterol | kcal |
|---|---|---|---|---|
| Chicken breast, roasted, no skin | 3 oz (85 g) | 0.9 g | 72 mg | 140 |
| Salmon, Atlantic farmed, cooked | 3 oz (85 g) | 2 g | 54 mg | 175 |
| Beef burger, 95% lean, broiled | 3 oz (85 g) | 2.5 g | 75 mg | 148 |
| Beef burger, 93% lean, broiled | 3 oz (85 g) | 3.1 g | 75 mg | 164 |
| Beef burger, 80% lean, broiled | 3 oz (85 g) | 5.7 g | 75 mg | 230 |
| Turkey sausage, cooked | 1 serving (57 g) | 1.3 g | 52 mg | 112 |
| Bratwurst, pork, cooked | 1 link (85 g) | 8.5 g | 63 mg | 283 |
| Hot dog (frankfurter), meat | 1 hot dog (52 g) | 4 g | 40 mg | 151 |
| Pork spare ribs, roasted | 3 oz (85 g) | 7.9 g | 89 mg | 307 |
Burger fat percentage matters: moving from 80% to 95% lean beef cuts the saturated fat of a 3 oz patty from about 5.7 g to 2.5 g. If you're making burgers at home, use lean mince and add finely chopped mushrooms or grated onion to keep them moist. Pork ribs and sausages are the highest on the list, so keep them for special occasions.
Cholesterol in meat itself matters much less than the saturated fat for most people. See our red meat food check.
Sides and buns
| Food | Serving | Saturated fat | Cholesterol | kcal |
|---|---|---|---|---|
| Corn on the cob, boiled | 1 medium ear (103 g) | 0.2 g | 0 mg | 99 |
| Baked beans, canned, no salt added | 1 cup (253 g) | 0.3 g | 0 mg | 266 |
| Potato salad, home-prepared | 1 cup (250 g) | 3.6 g | 170 mg | 358 |
| Hamburger bun, plain | 1 bun (44 g) | 0.4 g | 0 mg | 123 |
| Hamburger bun, whole wheat | 1 bun (56 g) | 0.5 g | 0 mg | 151 |
Corn, beans and green salads are the best BBQ sides. A cup of mayonnaise-based potato salad has about 3.6 g of saturated fat, so choose a vinaigrette-dressed potato or bean salad when you can. Baked beans from the can add fibre, but check the sugar and salt. A whole wheat bun adds fibre and costs little saturated fat.
Grill tips for your heart
- Trim visible fat and take the skin off chicken before grilling, which also reduces flare-ups.
- Marinate in olive oil, lemon, garlic and herbs instead of butter-based or sugary sauces. Marinades can also reduce charring.
- Avoid charring. Heavily burnt meat produces compounds that are linked to cancer risk. Cook at a moderate heat and cut off any blackened parts.
- Build the plate around vegetables: courgette, peppers, aubergine, mushrooms and corn all grill well.
- Grill fish. Salmon fillets, sardines and prawn skewers are quick and heart-friendly.
- Try a bean or veggie burger now and then. Check the label: some are high in saturated fat from coconut oil.
For picnics and potlucks, see summer picnic and potluck food.
This is general information, not medical advice. If you take cholesterol medication or have a heart condition, check changes to your diet with your doctor, dietitian or pharmacist.
Sources
- American Heart Association: Saturated fat (aim for under 6% of calories, about 13 g on 2,000 calories).
- NHS: Meat in your diet.
- National Cancer Institute: Chemicals in meat cooked at high temperatures and cancer risk.
- USDA FoodData Central (SR Legacy), values per serving calculated from the per-100 g record: FDC 171477, 175168, 171791, 174752, 171797, 173871, 171620, 172968, 169178, 169999, 168128, 169269, 172796, 174090. fdc.nal.usda.gov
Frequently asked questions
Are burgers bad for high cholesterol?
It depends on the beef. An 80% lean patty has about 5.7 g of saturated fat per 3 oz, while a 95% lean patty has about 2.5 g. Choosing lean mince, a wholemeal bun and plenty of salad makes a burger a reasonable meal.
What is the healthiest meat to grill for high cholesterol?
Skinless chicken breast, fish and turkey are the lowest in saturated fat, followed by lean beef cuts. Sausages, ribs and fatty cuts are the highest.
Is grilled chicken good for cholesterol?
Skinless grilled chicken breast has only about 0.9 g of saturated fat per 3 oz. Leaving the skin on, and eating thighs and wings, raises it to around 3 to 5 g.
Are hot dogs bad for cholesterol?
A standard hot dog has around 4 g of saturated fat, and processed meats are also high in salt. Reduced-fat, turkey and fat-free versions have much less; check the label.
What BBQ sides are best for cholesterol?
Grilled vegetables, corn on the cob, bean salads and green salads with an oil-and-vinegar dressing. Mayonnaise-based potato salad and coleslaw add saturated fat.
Log the cookout
Scan the packs in Heart Tracker to log saturated fat per serving for burgers, sausages and buns, and see how the day adds up.
- Barcode scanner
- LDL & HDL trends
- Voice meal logging
