Can You Eat Bacon If You Have High Cholesterol?

Crispy, salty bacon is a beloved breakfast food for many. But if you have high cholesterol, you may wonder if you need to say goodbye to bacon forever. The answer is not completely black and white. Below we’ll explore how bacon affects cholesterol levels, how much is safe to eat healthier cooking tips and lower cholesterol bacon alternatives.

How Does Bacon Impact Cholesterol Levels?

To understand if bacon is okay in a high cholesterol diet we first need to unpack how it influences cholesterol numbers

• Dietary cholesterol: Bacon contains high amounts of cholesterol, providing 18.5mg per slice. However, studies show dietary cholesterol has little effect on blood cholesterol levels.

• Saturated fat: Bacon is high in saturated fat, which directly raises LDL “bad” cholesterol levels. Just 2 slices provide over 20% of the recommended daily saturated fat intake.

• Nitrates/nitrites: Bacon often contains these preservatives, which may increase risk of heart disease and cancer.

So it’s not the cholesterol itself in bacon that raises concerns, but rather the high saturated fat and sodium content.

Is It Safe to Eat Bacon with High Cholesterol?

While bacon is not fully off-limits, moderation and cooking method are key if you have high cholesterol. Here are some tips:

• Limit bacon to 1-2 servings per week at most.

• Opt for leaner center-cut bacon with less marbling.

• Grill, bake or microwave instead of frying in oil to reduce fat.

• Pair bacon with vegetables and whole grains to balance nutrients.

• Watch portions and avoid overeating bacon in one sitting.

• Opt for turkey bacon or chicken bacon to reduce fat intake.

• Look for uncured bacon without nitrates/nitrites.

Enjoying the occasional serving of bacon likely won’t negatively impact your cholesterol if you follow a generally healthy diet. But excessive intake on a regular basis can be problematic.

Should You Avoid Bacon with High LDL Cholesterol?

If you have very high LDL cholesterol or other heart disease risk factors, bacon is best limited or avoided. Here’s why:

• The saturated fat directly raises LDL cholesterol, your level of which is already too high.

• The sodium can contribute to high blood pressure, another risk factor for heart disease.

• Preservatives may further increase health risks for those with cardiovascular concerns.

Work with your doctor and dietitian to set your personal limits based on your cholesterol numbers and overall diet. But you may need to avoid bacon altogether if you have high cardiovascular risk.

Healthier Bacon Options for a High Cholesterol Diet

While you may need to limit or exclude regular bacon, there are some healthier bacon alternatives to still enjoy that smoky, salty flavor:

• Turkey bacon – Lower in fat and calories than pork bacon.

• Chicken bacon – Typically leaner than pork or turkey bacon.

• Vegan bacon – Made from soy, coconut or other plant foods. Lower in saturated fat.

• Prosciutto – Salt-cured, air-dried Italian ham, fattier than bacon but eaten in smaller portions.

• Canadian bacon – Leaner back bacon made from pork loin.

• Beef bacon – Has a higher ratio of monounsaturated to saturated fat than pork.

• Tempeh bacon – Made from cultured soybeans, so lower in fat.

Experiment to find a healthier bacon you enjoy. Just check labels and ingredients lists, as sodium can still be high in many bacon alternatives.

Other Tips for a Heart-Healthy, Low Cholesterol Diet

While keeping bacon intake moderate is important, there are many other aspects of your diet to optimize when aiming for lower cholesterol:

• Eliminate trans fats – Found in fried foods, baked goods, snacks. Raise LDL.

• Reduce saturated fats – Found in red meat, full-fat dairy and coconut/palm oils. Limit to 5-6% of total calories.

• Eat more fiber – Found in fruits, vegetables, whole grains, beans. Helps lower LDL.

• Increase unsaturated fats – Found in olive oil, avocados, nuts, fish. Improve cholesterol profile.

• Lose excess weight – Being overweight or obese raises LDL.

• Eat more plant sterols – Found in certain foods or supplements. Block cholesterol absorption.

A nutritious, balanced diet tailored to your specific cholesterol needs is key to managing this condition. An occasional slice of bacon can fit into that, but shouldn’t be a daily indulgence.

The Bottom Line on Bacon and High Cholesterol

Moderating your intake is key if you want to enjoy the occasional serving of bacon while following a high cholesterol diet. Here are some final tips:

• Limit bacon to 1-2 times per week at most if cholesterol is a concern.

• Stick to just 1-2 slices per serving and avoid overdoing portions.

• Opt for leaner center-cut bacon when possible.

• Grill, bake or microwave bacon to reduce fat from frying.

• Pair bacon with vegetables to balance nutrients.

• Look for lower sodium uncured turkey or chicken bacon.

• Try tempeh bacon or Canadian bacon for plant-based and lean options.

• Check with your doctor if you need to avoid bacon altogether based on your health status.

• Focus on an overall heart-healthy diet beyond just bacon intake.

With smart choices and moderation, bacon can still have an occasional place in your low cholesterol diet. But it shouldn’t be treated as an everyday food if you’re watching your numbers.