Yes, You Can Eat Chicken with High Cholesterol. High cholesterol doesn’t mean you have to stop eating chicken. By choosing low-fat cuts like skinless chicken breast, using the right cooking methods, and picking quality products, you can still enjoy healthy protein without worrying about your cholesterol levels rising.
When health check results show high cholesterol, many people panic and immediately start cutting items from their food list. Chicken is often one of the first to be “crossed off” because meat is assumed to be identical to fat and cholesterol. However, this assumption is not entirely true.
In fact, people with high cholesterol can still eat chicken, provided they know how to choose the right parts and cook them correctly. Chicken can actually be a safer protein source compared to some other types of meat. The key isn’t “allowed or not,” but rather which part you eat and how you cook it.
Chicken and Cholesterol
Cholesterol is indeed often linked to fatty foods. However, it is important to understand that the main problem isn’t just cholesterol in food, but saturated fat, which triggers an increase in LDL (bad) cholesterol in the blood.
Chicken is classified as white meat, which naturally is:
- Lower in fat compared to red meat
- High in protein
- Easy to process into healthy daily meals
However, not all chicken parts have the same fat content. This is where many people make mistakes and end up avoiding chicken completely, when they don’t actually need to.
The American Heart Association (AHA), a non-profit organization focused on heart health in the US, explicitly states that poultry (chicken and turkey) is a better source of animal protein compared to red meat like beef or lamb. In their dietary guidelines, the AHA emphasizes that the main enemy is not the chicken itself, but the saturated fat contained within it. Therefore, the AHA recommends that those with cholesterol issues choose lean, skinless poultry as a key strategy to lower the risk of cardiovascular disease.
Best Chicken Cuts for High Cholesterol
If you have to choose the single most friendly chicken part for high cholesterol, the answer is skinless chicken breast.
Compared to other parts, chicken breast has:
- Significantly lower fat and saturated fat
- High protein content that helps keep you full longer
- More controlled cholesterol levels if consumed in reasonable portions
Most chicken fat is actually stored in the skin and the thigh area. That is why removing the skin is a small step that has a big impact on health.
In daily life, chicken breast fillets are often the safer choice. Being boneless and skinless, fillets help us control portions more easily and avoid high-fat parts without realizing it.
Parts You Should Limit
The Mayo Clinic, a global health institution, warns that chicken skin is a “warehouse” of saturated fat. Consuming chicken with the skin on can derail your heart-healthy diet efforts. The Mayo Clinic suggests that if you cook a whole chicken, you should remove the skin before cooking, or at least set it aside on your plate before eating to minimize intake of bad cholesterol (LDL).
For those with high cholesterol, certain parts should be limited:
- Chicken skin: Highest saturated fat content.
- Chicken thighs: Especially the upper thigh.
- Chicken wings: Often cooked by frying.
This doesn’t mean they must be completely avoided, but they should not be a daily menu item, especially if cooked with excess oil.
Cooking Method Is Just As Important
Chicken that is naturally low in fat can turn into a “cholesterol enemy” if cooked wrong. The cooking method plays a huge role in determining whether the chicken remains healthy or the opposite.
A comprehensive study from the Harvard T.H. Chan School of Public Health highlights that the health benefits of chicken can vanish instantly if it is fried. The research found that regular consumption of fried chicken correlates with an increased risk of heart disease, unlike chicken that is grilled or boiled. The frying process, especially deep-frying, adds trans fats and excess calories that are dangerous for blood vessels.
Safer methods for high cholesterol:
- Boiling
- Steaming
- Grilling (without excess oil)
- Light sautéing with a little healthy oil
Conversely, fried chicken, crispy chicken, or chicken in thick coconut milk (santan) should be avoided as they can significantly increase saturated fat intake.
Don’t Ignore Portion Sizes
Even if you’ve chosen skinless chicken breast, portions must still be managed. For high cholesterol sufferers:
- Eat chicken about 2–3 times per week.
- Ideal portion is about 100–120 grams per serving.
- Always balance it with high-fiber vegetables.
Fiber helps bind cholesterol in the digestive tract so it isn’t easily absorbed by the body.
Why Quality Matters
Besides the cut and cooking method, the quality of the chicken often goes unnoticed. Chicken raised without good standards, or containing antibiotic residues or harmful substances, is certainly not ideal for routine consumption, especially for those maintaining their health.
Therefore, choosing chicken that is:
- Raised with modern methods
- Safe and free from harmful substances
- Officially certified
…is an important step in maintaining long-term health.
Olagud Chicken Breast Fillet: A Safe Choice for Low-Fat Diets
For those of you with high cholesterol who want to eat chicken with peace of mind, Olagud Chicken Breast Fillet can be a relevant solution.
This product comes from chickens raised using modern farming techniques with probiotic-supplemented feed, resulting in chicken meat that is healthier and safer to consume. Olagud chicken breast fillets come boneless and skinless, making them naturally lower in fat and practical to cook.
Advantages of Olagud Chicken Breast Fillet:
- Antibiotic-free
- Formalin-free
- Growth hormone-free
- 500-gram size, perfect for household needs
- Halal and NKV certified, guaranteeing food safety
With this option, you no longer need to hesitate to consume chicken as a protein source, even while managing cholesterol levels.
High cholesterol doesn’t mean saying goodbye to chicken. By choosing the right parts, cooking them in healthy ways, and ensuring the quality of the chicken, it can actually be part of a diet that supports heart health.Skinless chicken breast, especially in fillet form, is the safest choice. Combined with quality products like Olagud Chicken Breast Fillet, you can still enjoy delicious, nutritious meals and feel more at ease in managing your daily cholesterol.
