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Chicken is one of the main foods in a healthy and balanced diet. However, is it recommended in cases of too high cholesterol?
Chicken, one of the most suitable meats for cholesterol
« Very low in saturated fatchicken is one of the leanest meats with turkey,” immediately emphasizes dietician and nutritionist Corinne Fernandez. And it is its low fat content which makes it “one of the most suitable meats for cholesterol”.
Chicken is also “a meat rich in proteinwhich promotes metabolism as a whole.” Indeed, proteins play a crucial role in muscle developmentrenewal of skin, nails, hair. They are also essential in the immune response, oxygen transport, and digestion.
Are all parts of the chicken equal?
A thigh, a breast… which part of the chicken is the most favorable when you have cholesterol? Above all, Corinne Fernandez recommends “davoid eat the skin », even if many appreciate it when it is crispy, cooked with spices, or even bathed in a sauce.
So, what should be prioritized in a chicken is especially its flesh. “The breast, the thigh, the rear thigh, everything is beneficial,” insists the expert.
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Does the quality of meat matter when you have too much cholesterol?
It is better to favor a free-range chicken raised in the open air, organic or red label : the quality of the product is immediately visible on the lipid profile of the animal.
How to cook chicken to maximize its benefits?
The key word is gentle cooking !
We also avoid “the nuggets or the breaded chickens which are full of bad fats », therefore harmful to cardiovascular health
What to accompany my chicken with in case of cholesterol?
The good idea is always to accompany chicken meat with other sources of nutrients. We think in particular:
- to fibers with vegetables, legumes (lentilschickpeas…);
- and to good ones carbohydrates like rice or potatoes.
To season, “ industrial sauces such as mayonnaise, soy sauce, or even teriyaki sauce, are not suitable at all.” These latter are too fatty and too saltytwo things that go against cardiovascular health.
On the other hand, homemade sauces can perfectly accompany your chicken:
- homemade tomato sauce;
- a sauce miso if you want an Asian side;
- a mixture of olive oil with lemon;
- a light yogurt blend with lemon and spring herbs.
« Garlic can also be a very good accompaniment. It also helps prevent cardiovascular disease,” advises the nutritionist.
Quantity, frequency: what are the recommendations?
The recommended chicken consumption varies greatly depending on the person’s profile (sex, age, level of physical activity, etc.). The latter can go from “two to four per week, between approximately 130 to 150 g of material per portion,” specifies Corinne Fernandez.
The good thing about chicken is that “at any age, it generally digests wellbecause it is very depleted in fat. An elderly person with a sensitive digestive system, or a person suffering from an illness such as irritable bowel (IBS), will be able to consume it as they wish.
Our recipes with chicken
Sources
Interview on April 28, 2026 with Corinne Fernandez, dietician and nutritionist specializing in sports nutrition.
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