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

35. Wild Salmon Roe: The Orange Jewel of the Sea

Wild salmon roe (ikura) deserves its own spotlight. It's an explosive, jewel-like food that's a true nutritional powerhouse, far more than just a fancy sushi topping. While it's exceptionally high in cholesterol, the benefits are immense. It's one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which are crucial for reducing inflammation, supporting brain function, and lowering triglycerides. It's also packed with astaxanthin, a powerful antioxidant that gives it its vibrant orange hue and protects cells from damage. The high concentration of these heart-healthy fats and antioxidants completely offsets the cholesterol content, making it a powerful, health-promoting food.

36. Mackerel: The Oily Fish You're Missing

While sardines and anchovies are great, mackerel is another often-overlooked oily fish that's a nutritional titan. It contains cholesterol, but its high fat content is almost entirely the good stuff: omega-3 fatty acids. Mackerel is one of the top sources of these heart-protective fats, which can help lower blood pressure and improve overall cardiovascular health. It's also an excellent source of protein, vitamin B12, and selenium. Its strong flavor and firm texture make it a versatile ingredient, perfect for grilling, smoking, or adding to salads. By incorporating this flavorful fish into your diet, you're not just adding a tasty meal, you're giving your body a major boost of beneficial fats and nutrients.