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

Lisette Marie

13. Cottage Cheese: Light, Protein-Rich Dairy

Photo Credit: Getty Images @Yarnit

Cottage cheese is an old favorite that packs a nutritious punch. One cup delivers about 25 milligrams of cholesterol, alongside protein, calcium, and gut-healthy probiotics—especially in the full-fat, minimally processed versions. Despite its lower fat and cholesterol compared to aged cheeses, cottage cheese delivers satisfaction and texture that’s hard to beat. Dietitians now suggest including full-fat varieties in moderation, paired with fruit or nuts for a well-balanced snack or breakfast. Its gentle flavor adapts to savory and sweet toppings alike, making cottage cheese a versatile staple for all ages.

14. Mackerel: Omega-3 Superstar

Photo Credit: Unsplash @Yarnit

Mackerel is a superstar among oily fish. With about 60 milligrams of cholesterol in a 3-ounce portion, mackerel over-delivers on beneficial omega-3 fats, vitamin D, and complete protein. Research consistently shows that including fatty fish like mackerel in the diet lowers triglycerides and LDL cholesterol, while supporting brain function and heart rhythm stability. Enjoy mackerel grilled with a sprinkle of herbs, mixed in salads, or paired with whole-grain crackers for a simple lunch. The robust flavor and dense nutrition provide a memorable, satisfying experience—more than earning its spot on your menu.

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13. Cottage Cheese: Light, Protein-Rich Dairy

14. Mackerel: Omega-3 Superstar

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