20 "Bad" Foods That Actually Lower Your Cholesterol and Protect Your Heart

Lisette Marie

19. Cod Roe (Tarama): Vitamin D and Cell Membrane Integrity

Close-up of dumplings garnished with vibrant roe and fresh herbs in a bowl. Photo Credit: Pexels @cottonbro studio

Cod roe (fish eggs) is a highly concentrated source of cholesterol (over 200 mg per ounce), yet it is a nutritional powerhouse popular in Nordic and Mediterranean diets. It is packed with easily absorbed Vitamin D, essential for immune function and bone health, and Choline, vital for neurotransmitter production and cell membrane integrity. The roe's fats are overwhelmingly beneficial, consisting of highly bioavailable omega-3 fatty acids. Enjoyed sparingly on crackers or toast, cod roe delivers a dense, potent dose of micronutrients that actively contribute to long-term health and cellular resilience.

20. Goat Cheese (Aged, Full-Fat): Medium-Chain Triglycerides (MCTs)

Artisan goat cheese being prepared in a dairy factory by workers in blue aprons. Photo Credit: Pexels @Anna Shvets

Aged, full-fat goat cheese (chevre) is a high-cholesterol dairy option (around 30 mg per ounce) that is often better tolerated than cow's milk cheese. Its unique advantage lies in its different fatty acid profile, including a higher proportion of medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are metabolized quickly for energy and are less likely to be stored as body fat. Goat cheese also provides protein and calcium in a naturally anti-inflammatory matrix. Savoring a small serving with greens or whole-grain crackers adds flavor and structural nutrients without the traditional concerns of excessive dairy

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19. Cod Roe (Tarama): Vitamin D and Cell Membrane Integrity

20. Goat Cheese (Aged, Full-Fat): Medium-Chain Triglycerides (MCTs)

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