Cholesterol Clarity: 'Forbidden' Foods You Can Enjoy

15. Duck Fat: The Forgotten Healthy Fat

Duck fat might sound indulgent, but it’s far healthier than its reputation suggests. Unlike processed trans fats or overly refined oils, duck fat is rich in monounsaturated fats—the same heart-healthy fats found in olive oil. It has a relatively balanced fatty acid profile, with lower saturated fat content than butter and a high smoke point that makes it ideal for cooking. Some European diets that include moderate amounts of duck fat are associated with low rates of heart disease. When used sparingly and paired with whole, unprocessed foods, duck fat can add flavor and richness without jeopardizing cholesterol goals.

16. Pork: When Lean, It’s Clean

Pork has long been lumped into the “red meat” category and sidelined in cholesterol-conscious diets. But lean cuts—like tenderloin or loin chops—are surprisingly low in saturated fat and high in protein, B vitamins, and minerals like zinc and selenium. Studies show that lean pork, when part of a balanced diet, can actually support heart health by improving HDL levels and reducing inflammation. The key is preparation: grilled, roasted, or baked lean pork (not fried or processed) can be a flavorful, heart-smart protein that busts outdated cholesterol myths.