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

Lisette Marie

11. Duck Eggs: Special-Occasion Treats

Charming white ducks standing on grassy ground in a vibrant park setting, showcasing natural beauty. Photo Credit: Pexels @Connor McManus

Duck eggs, prized by bakers and adventurous cooks, offer a richer, creamier alternative to chicken eggs. Each contains about 619 milligrams of cholesterol—a surprisingly high number. However, research suggests for most healthy people, incorporating duck eggs occasionally will not raise heart disease risk. Duck eggs provide more protein and healthy fats, and their higher nutrient density makes them a nutritious treat. They can raise baked goods to new heights or be scrambled for a luxurious brunch. The point is balance: Enjoy duck eggs as you would other rich foods—a special addition, not a daily staple.

12. Squid (Calamari): Mediterranean Favorite

Photo Credit: Unsplash @Yarnit

Squid, or calamari, is beloved in Mediterranean diets—which are often lauded for heart health. A three-ounce cooked portion brings about 198 milligrams of cholesterol, but it's low in saturated fat, high in protein, and rich in copper, selenium, and vitamin B12. Fried calamari tends to overshadow the dish’s health benefits, but grilled or sautéed squid is a very different story. Including squid in your diet can boost nutrition with trace minerals and healthy fats, while keeping saturated fat low. Try adding squid to salads or stir-fries for a taste adventure that travels far beyond cholesterol counts.

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11. Duck Eggs: Special-Occasion Treats

12. Squid (Calamari): Mediterranean Favorite

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