The #1 Food You Should Limit to Help Reduce Your Risk of High Cholesterol

Experts agree: It’s time to ditch processed meats.

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Processed meats, like bacon, should be limited to support healthy cholesterol levels.
• Processed meats are typically high in saturated fat and sodium.
• Instead, opt for lean, unprocessed meats and plant-based proteins.

Cholesterol often gets a bad rap, but it’s not all harmful. In fact, cholesterol is vital for many essential functions, including digestion, hormone production and the synthesis of vitamin D from sunlight. However, when cholesterol levels get too high, it can lead to plaque buildup in your arteries, increasing your risk for heart disease. The more plaque that builds up, the harder your heart has to work to push blood throughout the body, and the greater your risk of heart attack or stroke becomes.

While factors like age and genetics are beyond your control, adopting healthier diet and lifestyle habits can give you some agency over your cholesterol levels. So, what’s the number one food experts recommend limiting to reduce your risk of high cholesterol? Processed meats.

It’s probably not all that surprising to hear that processed meats, like hot dogs, sausage and salami, aren’t the best for your heart. However, you might not realize that many of your favorite deli meats like turkey, ham and roast beef—which folks tend to think of as healthier—are also included. Read on to find out why it might be time to rethink what you’re putting in your sandwiches.

Why You Should Limit Processed Meats

They’re Often High in Saturated Fat

When it comes to lowering cholesterol levels, the key nutrient to limit, surprisingly, isn’t dietary cholesterol but saturated fat. Depending on the product, processed meats are a common culprit of saturated intake. “Processed meats are typically fattier cuts of meat and are high in saturated fat. High saturated fat-containing foods are notorious for causing high cholesterol and increasing levels of low-density lipoprotein (LDL) cholesterol, specifically,” says Carly Hart, RD, LN.

While it may not be surprising to hear that bacon and salami contain saturated fat, Veronica Rouse, M.A.N., RD, CDEadds, “Even the ‘healthier’-sounding options—like turkey bacon or low-fat deli cuts—aren’t [necessarily] free of saturated fat; they’re just a bit leaner than regular versions, but still contribute to your total saturated fat intake for the day.”

They May Negatively Impact the Gut Microbiome

The composition of your gut microbiome is crucial for nearly every aspect of your health, including cholesterol management. Research suggests that diets high in meat, especially processed meats, can reduce the diversity of gut bacteria. This is concerning, as a diverse microbiome plays a key role in regulating cholesterol absorption and excretion. A well-balanced microbiome may also help reduce chronic inflammation, a major contributor to the development of heart disease.

They Can Be Loaded with Sodium

In addition to saturated fat, processed meats are typically much higher in sodium than unprocessed ones. For example, a 100-gram serving of baked turkey breast contains 99 milligrams of sodium, whereas the same-size serving of deli turkey provides a whopping 810 mg of sodium—and that’s before you add sodium from sandwich bread, condiments and other toppings.

Sodium—and lots of it—is added to extend the shelf life of processed meats. While preserving meats was once important when people didn’t have freezers and refrigerators, it’s no longer necessary and may be doing more harm than good. While high sodium intake hasn’t been shown to raise cholesterol levels, Hart points out, “A diet high in sodium can increase your risk of developing high blood pressure, causing your heart to work harder,” negatively affecting your overall cardiovascular health.

How to Replace Processed Meats

If you’re interested in limiting processed meats, the good news is that you don’t have to give up on convenience or flavor. Small swaps can help reduce saturated fat and sodium in your diet while still keeping your meals satisfying and high in protein. Here are a few simple ways to replace processed meats in everyday meals:

• Swap deli meat for freshly cooked protein. Instead of turkey or ham slices, try using leftover grilled chicken or baked salmon in sandwiches or salads. Cooking extra at the beginning of the week—or even at dinner the night before—gives you the same convenience with less sodium and saturated fat.
• Try plant-based proteins instead. You can easily swap foods like mashed chickpeas, lentils, baked tofu or hummus for processed meats. Not only are these tasty plant-based alternatives easy to prepare, but they’re packed with fiber and protein keeping you satisfied until your next meal.
• Use spices to add depth. A lot of people love processed meats for their salty, savory taste. You can create similar smoky flavors by seasoning healthier options with smoked paprika or chipotle powder. Additionally, grilling vegetables adds depth without relying on processed meats.
• Choose minimally processed alternatives. When you’re in a rush and need something quick, options like rotisserie chicken or canned tuna can work well. Usually they contain less sodium and saturated fat than processed meats.

Other Strategies to Lower Your Cholesterol

Replacing processed meats in your diet with healthier alternatives isn’t the only strategy for improving your cholesterol levels.

Here are tips from dietitians to support better cholesterol levels and overall heart health:

• Fill Up on Fiber: “A great way to combat high cholesterol is to eat a diet high in fiber,” says Hart. “When consuming high-fibrous foods, the fiber binds to the cholesterol molecules to prevent absorption into the bloodstream. High-fiber foods include fruits, veggies, whole grains and oats, to name a few,” she adds.
• Get Enough Omega-3s: “Another great way to reduce high cholesterol is to consume a diet rich in omega-3 fatty acids. These are a ‘good’ type of fat that can help decrease the inflammation that high cholesterol can cause. Foods rich in omega-3 fatty acids include fatty fish (such as salmon), nuts, avocados and flaxseeds,” says Hart.
• Choose Healthier Protein Options: While the occasional hot dog or deli meat sandwich won’t entirely derail your heart health, they shouldn’t be on your regular lunch (or dinner) rotation. Instead, Rouse recommends opting for lean, unprocessed proteins, either plant- or animal-based, like grilled chicken, canned salmon or mashed chickpeas.

Our Expert Take

Trying to lower your cholesterol? It may be time to reevaluate your protein choices. “Many people think grabbing a quick turkey sandwich is an easy way to get protein, but processed meats like these are important to cut back on when you’re worried about cholesterol,” says Rouse. In their place, opt for more unprocessed meats, like chicken or fish, or plant-based proteins, like tofu or beans, to keep your cholesterol levels in check.