10 ‘Bad’ Foods That Help Lower Cholesterol, According to a Dietitian

When it comes to managing cholesterol, we’re often told to avoid certain “bad” foods—think eggs, nuts, or even dark chocolate. But not all foods with a questionable reputation are harmful. In fact, some of these so-called villains may actually support heart health and help lower cholesterol levels when eaten in moderation. Surprised? So were we. Here are 10 “bad” foods that can be surprisingly good for your cholesterol, according to dietitians.

1. Eggs

Eggs have long been on the “do not eat” list for anyone watching their cholesterol, but that belief is outdated. While egg yolks do contain dietary cholesterol, research has shown that for most people, the cholesterol in food has minimal impact on blood cholesterol. Eggs are rich in protein and contain heart-healthy nutrients like choline and vitamin D. Just keep the cooking method in check—skip the bacon and butter, and opt for poached or boiled eggs instead.

Source: Harvard T.H. Chan School of Public Health. Eggs and cholesterol

2. Dark Chocolate

Yes, you read that right. Dark chocolate—when consumed in moderation (about 1 ounce a day)—can help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. This is thanks to flavonoids, powerful antioxidants found in cocoa. Choose dark chocolate with at least 70% cocoa content, and avoid versions high in sugar or milk fats.

Source: Tokede, O. A. et al. (2011). Effect of cocoa products/dark chocolate on serum lipids: a meta-analysis. European Journal of Clinical Nutrition.

3. Peanut Butter

Peanut butter often gets a bad rap for being high in fat, but it’s mostly heart-healthy monounsaturated fats. Studies have shown that people who include nuts and nut butters in their diet tend to have better cholesterol levels. Just make sure to go for natural, unsweetened peanut butter without hydrogenated oils.

Source: Kris-Etherton, P. M. et al. (1999). Nuts and their bioactive constituents: effects on serum lipids and other factors that affect disease risk. The American Journal of Clinical Nutrition.

4. Avocados

Some fear avocados because of their high fat content, but that fat is mostly monounsaturated—the kind that helps lower bad cholesterol and raise good cholesterol. Avocados are also loaded with fiber and potassium. Add a few slices to your toast or salad, and you’re doing your heart a favor.

Source: Wang, L. et al. (2015). Effect of avocado consumption on cardiovascular risk factors: a randomized, controlled trial. Journal of the American Heart Association.

5. Full-Fat Yogurt

You might think low-fat dairy is always the better choice, but that’s not necessarily true. Full-fat yogurt can be more satiating and less processed. It contains probiotics, which promote gut health, and the saturated fat in dairy doesn’t appear to have the same negative impact as saturated fats from processed meats. Choose plain versions without added sugar.

Source: Soedamah-Muthu, S. S., & de Goede, J. (2018). Dairy consumption and cardiometabolic diseases: systematic review and updated meta-analyses of prospective cohort studies. Current Nutrition Reports.

6. Cheese

Cheese is another high-fat food often feared for its saturated fat content. But recent studies suggest that fermented dairy products like cheese may have a neutral or even positive effect on cholesterol levels. The calcium, protein, and probiotics in cheese may offset any negative effects. Enjoy in moderation, and pair with fiber-rich foods like whole grain crackers or vegetables.

Source: Hjerpsted, J. et al. (2011). Cheese intake in large amounts lowers LDL-cholesterol concentrations compared with butter intake of equal fat content. The American Journal of Clinical Nutrition.

7. Popcorn (Yes, Really)

When you skip the butter and salt, air-popped popcorn is a whole grain that’s high in fiber—exactly what you need to help lower LDL cholesterol. Cholesterol in the digestive system and helps eliminate it from the body. For a cholesterol-friendly snack, try air-popped popcorn with a sprinkle of nutritional yeast or spices.

Air-popped popcorn is a whole grain and an excellent source of dietary fiber, which binds to cholesterol and helps remove it from the body. The key is to skip the butter and salt.

Source: Anderson, J. W. et al. (2009). Health benefits of dietary fiber. Nutrition Reviews.

8. Pasta

White pasta isn’t inherently bad—it’s how much and what you pair it with that matters. Pasta can be part of a cholesterol-lowering diet if you opt for whole grain versions or limit portion sizes. Whole wheat pasta adds fiber, which supports lower cholesterol. Add vegetables, lean proteins, and healthy fats for a balanced, heart-friendly dish.

Source: Mellen, P. B. et al. (2008). Whole grain intake and cardiovascular disease: a meta-analysis. Nutrition, Metabolism & Cardiovascular Diseases.

9. Coffee

Coffee has had a tumultuous reputation, but when filtered and consumed in moderation (about 3–5 cups per day), it may actually support heart health. Antioxidants in coffee may help reduce inflammation and support healthy cholesterol levels. Avoid adding lots of sugar or full-fat creamers—opt for plant-based milk or drink it black for the best benefits.

Source: Jee, S. H. et al. (2001). Coffee consumption and serum lipids: a meta-analysis of randomized controlled clinical trials. American Journal of Epidemiology.

10. Potatoes

Often labeled as empty carbs, potatoes can actually be a good source of fiber, potassium, and vitamin C—nutrients that support heart health. The key is how you prepare them. Baked or boiled potatoes with the skin on can be a great part of a cholesterol-conscious diet. Avoid deep-frying and excessive butter or sour cream.

Source: McGill, C. R. et al. (2013). Potato consumption contributes to nutrient intake and diet quality in children and adolescents. The Journal of Nutrition.

Final Thoughts

The truth is, many “bad” foods have been misunderstood. Cholesterol management isn’t about cutting out all fat or following outdated rules—it’s about balance, quality, and overall diet patterns. Including nutrient-dense, minimally processed versions of these foods can actually support your heart and help lower cholesterol levels. As always, speak with a healthcare provider or dietitian to personalize your dietary plan. But don’t be afraid to put that egg back on your toast or enjoy a square of dark chocolate—you might just be helping your heart.