Can You Eat Bacon If You Have High Cholesterol?

Bacon is a beloved breakfast food for many people. With its signature salty, smoky and umami flavor, it’s easy to see why bacon has become a staple food item on many menus. But is bacon still on the table if you have high cholesterol?

The short answer is yes you can still eat bacon in moderation if you have high cholesterol. However, there are some important caveats to keep in mind. In this article we’ll break down everything you need to know about eating bacon with high cholesterol.

How Much Cholesterol is in Bacon?

Let’s start with the cholesterol content of bacon. According to the USDA, a 28 gram serving of raw bacon contains around 18.5 mg of cholesterol. However the amount can vary depending on factors like

Brand
Thickness of cut
Amount of fat
Cooking method

For example, cooking bacon in butter or oils will increase the cholesterol content. Most nutrition experts recommend limiting cholesterol intake to no more than 300 mg per day if you have high cholesterol. For reference, one large egg contains about 186 mg of cholesterol.

So while a single slice of bacon may not seem too high in cholesterol, eating multiple slices can quickly add up, especially when paired with other high cholesterol foods like eggs.

Does Dietary Cholesterol Matter?

In the past, dietary cholesterol was believed to directly raise blood cholesterol levels. However, newer research suggests this may not be the case.

According to a 2022 American Heart Association science advisory, dietary cholesterol may not significantly influence blood cholesterol levels. The effects, if any, are still debated.

Instead, saturated and trans fats appear to be much bigger culprits when it comes to raising LDL (“bad”) cholesterol.

The Saturated Fat Factor

So while bacon’s cholesterol content may not directly impact blood cholesterol, its high saturated fat content is a major concern.

The American Heart Association recommends limiting saturated fat intake to no more than 6-7% of total daily calories. For a 2,000 calorie diet, that equates to about 13 grams of saturated fat per day.

With over 3 grams of saturated fat per slice, just 2-3 slices of bacon can deliver half of the recommended daily limit of saturated fat. And consuming too much saturated fat on a regular basis can absolutely raise LDL cholesterol levels.

Other Bacon Health Concerns

In addition to saturated fat, bacon contains other nutrients that can negatively impact heart health:

Sodium: Bacon is very high in sodium, which can increase blood pressure. High blood pressure is a major risk factor for heart disease.
Nitrates/Nitrites: These preservatives are commonly used in bacon. Studies link high nitrite/nitrate intake to increased risk of gastric cancer.
Calories: While bacon looks lean, it packs a lot of calories (about 110 per slice) into a small package. Eating multiple slices can cause quick calorie overload.

Healthy Bacon Consumption Tips

Given the health concerns, should bacon be completely off-limits if you have high cholesterol? Not necessarily.

Here are some tips for keeping bacon in your diet in a heart-healthy way:

Eat no more than 1-2 slices, 1-2 times per week. This limits saturated fat and sodium exposure.
Choose nitrite-free bacon when possible to avoid cancer risks from preservatives.
Grill or bake bacon instead of frying to reduce fat and calories.
Crumble bacon as a topping instead of eating whole slices to limit portions.
Pair bacon with vegetables instead of carbs like biscuits or pancakes.
Look for turkey bacon or chicken bacon as lower cholesterol alternatives.
Skip bacon completely if you have heart disease or are at high cardiovascular risk.

Other Cholesterol-Raising Foods

While bacon may be the most recognized high cholesterol food, it’s not the only culprit when it comes to raising LDL levels. Here are some other major sources of cholesterol-raising saturated fat:

Red meat
Full fat dairy products (butter, cheese, cream)
Baked goods
Fried foods
Tropical oils like coconut and palm oil

Focusing on reducing intake of these foods can help lower cholesterol levels. Replacing them with healthier unsaturated fats from foods like avocados, nuts, seeds and olive oil can also help improve your cholesterol profile.

Takeaway on Bacon and Cholesterol

So can you still enjoy the occasional slice of bacon if you have high cholesterol? In small amounts, yes. But it’s important to be mindful of portion size, preparation method and frequency to minimize bacon’s impact on heart health.

Aim to keep bacon as an occasional treat rather than a daily indulgence. And be sure to pair it with plenty of fruits, vegetables and other heart-healthy diet additions. This balanced approach will let you savor bacon flavor without sacrificing your cholesterol goals.

If You Have High Cholesterol, Avoid These 9 Foods

FAQ

What kind of bacon can I eat with high cholesterol?

3. Processed meats. Hot dogs, sausage, and bacon use the fattiest cuts of red meat, and therefore tend to be high in cholesterol and saturated fat. Bacon and sausage made with turkey or chicken might seem healthier, and they are somewhat lower in cholesterol than the red meat versions, but they’re not cholesterol-free.

Is bacon and eggs bad for high cholesterol?

The foods people typically eat with eggs, such as bacon, sausage and ham, might do more to boost heart disease risk than eggs do. Plus, the way eggs and other foods are cooked — especially if fried in oil or butter — might play more of a role in the increased risk of heart disease than eggs themselves do.