For LDL cholesterol, the thing in food that matters most is saturated fat, followed by how much soluble fibre and unsaturated fat you eat. Dietary cholesterol matters less than most people think. Each page below starts with a one-line verdict, then shows the saturated fat, cholesterol, fibre and calories in a normal serving from USDA FoodData Central, and how that serving fits into about 13 g of saturated fat a day.
Is peanut butter good for high cholesterol?
No cholesterol and mostly unsaturated fat. Best as a swap for butter, in 1–2 tbsp portions.
3.3 g sat fat per 2 tbsp Good choiceIs hummus good for cholesterol?
No cholesterol and under 1 g of saturated fat per 2 tbsp. Watch the dippers, not the dip.
0.8 g sat fat per 2 tbsp Fine for most peopleIs shrimp bad for cholesterol?
High in cholesterol but almost no saturated fat. Fine grilled or boiled; batter and butter are the problem.
0.4 g sat fat, 179 mg cholesterol per 3 oz Lowers LDLAre oats good for lowering cholesterol?
Beta-glucan lowers LDL. One or two bowls a day gets you close to the 3 g that works.
0.4 g sat fat, about 3 g beta-glucan per 40 g Good choiceIs avocado good for cholesterol?
Mostly monounsaturated fat. It lowers LDL when it replaces butter or cheese, not when added on top.
1.4 g sat fat per half avocado Choose and portion carefullyIs cheese bad for cholesterol?
Cheddar has 5.3 g saturated fat per ounce. Smaller portions and lighter cheeses keep it in.
5.3 g sat fat per 1 oz cheddar Limit, choose leanIs red meat bad for cholesterol?
Fatty cuts and processed meat raise LDL. Lean cuts in small portions fit; beans and lentils are better swaps.
5.6 g sat fat per 3 oz of 80% lean mince Good if skinlessIs chicken good for high cholesterol?
Skinless breast is lean. Skin, wings and frying raise the saturated fat up to fivefold.
0.9 g sat fat per 3 oz skinless breast Good choiceIs salmon good for cholesterol?
A great swap for red meat, with omega-3s that help triglycerides more than LDL.
2.0 g sat fat, 1.8 g omega-3 per 3 oz farmed Lowers LDLAre nuts good for cholesterol? Almonds, walnuts and more
A small handful a day lowers LDL by about 5 mg/dL. Almonds and walnuts are both good picks.
1.1 g (almonds) to 1.7 g (walnuts) sat fat per oz Fine, not a fixerAre bananas good for cholesterol?
No fat or cholesterol, and a great snack swap, but no proof they lower LDL alone. Avoid banana chips.
0.1 g sat fat per medium banana Depends how it's madeDoes coffee raise cholesterol?
Filtered is fine. French press and boiled coffee can raise LDL, and whole-milk lattes add saturated fat.
0 g sat fat black; 4.5 g with a cup of whole milk Keep it lowIs alcohol bad for cholesterol?
No fat, but it raises triglycerides in heavier drinkers, and its HDL boost doesn't protect your heart.
0 g sat fat; 125–245 kcal per drink Air-popped: yesIs popcorn good for cholesterol?
A whole grain with almost no saturated fat when air-popped. A bag of butter-flavour microwave popcorn is a full day's worth.
0.2 g sat fat per 3 cups air-popped Cut backDoes sugar raise cholesterol?
Raises triglycerides and nudges LDL up, even without weight gain. Sugary snacks often add saturated fat too.
36.8 g sugar in a 12 oz can of colaFoods we've covered in full guides
These foods have their own longer guides, so they don't get a separate food check:
How we check each food
- Nutrition: saturated fat, cholesterol, fibre and calories per typical serving from USDA FoodData Central, with the FDC record number so you can check it. Soluble fibre is shown only where USDA has measured it.
- Daily context: each serving is compared with the American Heart Association target of about 13 g of saturated fat a day (under 6% of 2,000 calories) and the NHS limits of 20 g for women and 30 g for men.
- Research: the verdict is based on controlled trials and meta-analyses where they exist, and on guidance from the AHA, NHS and the 2026 ACC/AHA cholesterol guideline. Every page lists its sources.
For the bigger picture, see 100 food swaps that lower cholesterol, how much saturated fat per day and low-cholesterol recipes.
General information, not medical advice
This page is for education and doesn't diagnose or treat anything. If you have high cholesterol, take medication or have another health condition, check changes to your diet with your doctor or a registered dietitian.
Check any food in Heart Tracker
Scan a barcode or search more than 4.5 million foods to see the saturated fat, cholesterol and fibre in what you eat, against a daily target you set. Free on iPhone.
Download Heart Tracker Free