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

59. Whole Shrimp Paste (Bagoong or Belacan): A Fermented Mineral Bomb

This unique, intensely savory paste, made from fermented whole small shrimp, is a cornerstone of Southeast Asian cuisine. Though highly concentrated in cholesterol and salt, it is consumed in extremely small, potent quantities, making its overall dietary impact minimal. Its primary value is as a fermented food, which supports a diverse and healthy gut microbiome—a factor increasingly linked to proper cholesterol metabolism. It is also an extraordinary source of calcium and iodine due to the inclusion of the whole shrimp shells and heads, making it a powerful, mineral-rich, probiotic food that transcends its simple high-cholesterol label.

60. Goose Liver Oil: The Unmatched Vitamin K2 Source

Goose liver oil (often associated with Foie Gras but available purified) is an exceptionally high-cholesterol fat, yet it provides one of the highest natural concentrations of Vitamin K2 (MK-4) outside of a supplement. Vitamin K2 is absolutely crucial for heart health because it directs calcium out of arteries and into bones, preventing arterial calcification, which is a major driver of cardiovascular risk. This benefit is vital, and the cholesterol content is irrelevant given the oil's high monounsaturated fat profile (oleic acid). Consuming even small, strategic quantities of oil or pâté from the liver of grass-fed poultry provides a rare, food-based source of this powerful fat-soluble vitamin.