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

5. Liver: Old-School “Superfood”

Liver has been treasured in traditional cuisines around the world for good reason. Although a one-ounce portion delivers around 150 milligrams of cholesterol, liver offers an unparalleled bounty of iron, vitamin B12, vitamin A, and the antioxidant CoQ10. These nutrients are vital for energy, immune function, and robust aging. While high in cholesterol, studies show that enjoying organ meats like liver, in reasonable amounts, can be a smart addition to a varied diet. A little goes a long way—just a small weekly serving delivers substantial benefits. Try it sautéed with onions, blended into pâté, or as a bold addition to stews. Don’t be afraid to explore this “old-school superfood”—its nutrient density is hard to match.

6. Yogurt: Creamy Fermentation Magic

Creamy, tangy, and rich with probiotics, full-fat yogurt is another high-cholesterol food that’s winning back dietitians’ approval. One cup contains about 32 milligrams of cholesterol, along with quality protein, calcium, and beneficial bacteria that support digestion and immune health. Fermented, full-fat yogurts have been linked to reduced LDL cholesterol and lower blood pressure, even though they’re made with whole milk. The key advantage lies in the fermentation: It produces probiotics that may improve gut flora and help the body process cholesterol more efficiently. Try enjoying yogurt with berries and seeds, blending it into smoothies, or using it as a base for creamy sauces. Balance is everything—there’s no need to opt for fat-free versions if you savor the richness of real yogurt.