High-Cholesterol Foods That Might Not Be as Bad as You Think

23. Fish Roe: Beyond the Caviar

Fish roe, or fish eggs, come in many varieties beyond just expensive caviar, such as salmon roe (ikura) or flying fish roe (tobiko). While they are a very concentrated source of cholesterol, they are also an incredible source of omega-3 fatty acids, which are crucial for reducing inflammation and supporting heart and brain health. They are also packed with choline and vitamin B12. A small, occasional serving of fish roe can provide a powerful nutritional punch, illustrating how the presence of other beneficial nutrients can outweigh a food's cholesterol content.

24. The Surprising Case of Cocoa Butter

While often associated with chocolate's indulgent side, cocoa butter is a fat that's been unfairly grouped with other high-cholesterol culprits. Unlike many saturated fats, the primary saturated fatty acid in cocoa butter is stearic acid, which research has shown has a neutral effect on blood cholesterol levels, meaning it doesn't raise bad LDL cholesterol. Moreover, cocoa butter contains powerful antioxidants and beneficial polyphenols. When consumed in its purest form, such as in high-quality dark chocolate (over 70% cocoa), cocoa butter can be part of a heart-healthy diet, offering flavor and health benefits without the negative cholesterol impact of other fats.