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

7. Shellfish: Clams, Mussels, Oysters

Shellfish like clams, mussels, and oysters often get a bad rap for their cholesterol levels, but context matters. A three-ounce serving of oysters brings about 85 milligrams of cholesterol, but this portion also supplies vital minerals—zinc, iron, and selenium—and omega-3s. Importantly, these foods are low in saturated fat, which is more closely linked to unhealthy cholesterol levels. Shellfish can be enjoyed not only for their mineral profile, but also for B12 and protein. Steaming them and adding to whole-grain pasta, topping salads, or simply eating raw (when safe) offers a delicious way to mix up your seafood rotation. The variety helps support your body, your palate, and your sense of adventure.

8. Duck: Flavorful, Nutrient-Rich Protein

Duck is unique among poultry. Its deep flavor often makes people worry about its fat and cholesterol content, yet a three-ounce serving of duck breast contains roughly 80 milligrams of cholesterol—and plenty of protein, iron, selenium, and niacin too. When the skin is removed, duck becomes a lean and nutritious source of protein. Occasionally including duck in your diet can break up the routine and add culinary variety. Grilled, roasted, or paired with vibrant vegetables, duck provides not only taste but also a host of nutrients your body craves. Enjoy responsibly, and you’ll discover how this misunderstood food fits in a well-rounded, heart-friendly lifestyle.