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

3. Cheese: Full-Fat and Fermented Benefits

Cheese is often misunderstood, labeled as an artery-clogging food to be resisted at all costs. But a growing body of research says otherwise—especially for full-fat, fermented varieties like Swiss or Cheddar. One slice of Swiss contains about 20 milligrams of cholesterol and a wealth of calcium, protein, and beneficial probiotics. Contrary to old beliefs, new studies reveal that dairy fat, when part of whole, fermented products, doesn’t appear to worsen cholesterol profiles. In fact, full-fat cheese may lower blood pressure and support healthy gut bacteria. The secret is moderation and pairing it with fiber-rich foods like fruit or whole-grain crackers to support digestion and balance your plate. Enjoying a small daily serving, or adding cheese to vibrant salads, doesn’t have to jeopardize your health—relax and savor the richness.

4. Sardines: Tiny Fish, Mighty Impact

Sardines might be small, but their impact on health is mighty. With around 131 milligrams of cholesterol per 3.75-ounce can, sardines deliver a nutritional punch that far outweighs their cholesterol content. They’re an excellent source of omega-3 fatty acids, vitamin D, calcium, and vitamin B12—nutrients critical for bone health, brain function, and heart protection. Unlike large, fatty cuts of meat, sardines offer the cholesterol with minimal saturated fat and a healthy dose of anti-inflammatory oils. The result? Better triglyceride levels and improved heart health in countless studies. These tiny fish make an easy, budget-friendly topping for salads, whole-grain toast, or pasta dishes. Their flavor takes a bit of getting used to, but sardines remain a go-to for anyone looking to nourish body and mind with every bite.