Are you looking for the best mayonnaise for high cholesterol?
A lot of people don’t like mayo because it is high in fat. However, it’s actually more than that.
It’s not the fat content we should be wary about but the type of fat and the use of poor-quality and inexpensive oils. It is also important to consider the ingredients and nutrients for heart health. Let’s dive in!
*Please note that this post contains clearly identified affiliate links. If you click on these links and choose to make a purchase, I may receive a commission (at no cost to you). As an Amazon Associate, I earn from qualifying purchases.
- Understanding Cholesterol And Dietary Fats
- Traditional Mayonnaise Composition
- Commercial Low Cholesterol Mayonnaise Options
- The Best Mayonnaise For High Cholesterol – Top 10 Brands
- DIY Low Cholesterol Mayonnaise Recipe
- How To Use Mayonnaise
- Frequently Asked Questions
- Other Considerations For Lowering Cholesterol
- Other Recipes To Lower Cholesterol
- Final Thoughts
Cholesterol is an important chemical compound in our body. It is critical in making hormones, new cells, and vitamin D. It is made in the body by the liver and found in the food we eat.
There are two types of cholesterol. The “good” cholesterol is also called HDL cholesterol or high-density lipoprotein cholesterol. And the “bad” cholesterol is referred to as LDL cholesterol or low-density lipoprotein cholesterol.
HDL cholesterol helps remove cholesterol from the blood to bring to the liver. This cholesterol assists in preventing blockages in our blood vessels, decreasing the risk for health problems such as heart disease, heart attack, and stroke.
Meanwhile, LDL cholesterol transports cholesterol from the liver throughout the body. Having excess LDL cholesterol can cause build up in blood vessels, resulting in atherosclerosis also known as narrowing of blood vessels. If not prevented or resolved, this could potentially lead to a stent, heart attack or stroke.
Eating a low cholesterol diet, and watching your intake of saturated fat and trans-fat will help you manage your LDL cholesterol levels.
Most common sources of saturated fat are animal-based goods, processed foods, and plant oils.
Research suggests that lowering the consumption of saturated fat and substituting it with healthier fats like unsaturated fats (think using olive oil vs butter) is linked to reduced risk of heart disease (1).
There are several foods that can lower LDL cholesterol and/or increase HDL cholesterol levels due to the nutrient components they contain.
Fruits and Vegetables are rich sources of vitamins and minerals which are linked to heart-protective effects. They also have antioxidants which help protect the cells from free radicals and reduce inflammation that could lead to atherosclerosis.
Plant Proteins such as beans, legumes and tofu can help lower cholesterol. They are rich in soluble fiber known as beta-glucan that helps in managing weight, blood sugar, satiety, blood pressure, and blood cholesterol levels.
Whole grains like oat bran, rolled oats, oat fiber, and oat flour also contain soluble fiber known as beta-glucan that can efficiently lower cholesterol. Check out these oat bran recipes to lower cholesterol and oatmeal recipes to lower cholesterol.
Fish and Seafood are highly recommended in a heart-healthy diet because they are rich in omega-3 fatty acids, known to help in optimizing heart health.
Dairy milk and plant based milk have cholesterol-lowering effects.
Other foods like green tea and spices can also aid in decreasing bad cholesterol. It is widely known as a rich source of antioxidants. It can also decrease inflammation, preventing atherosclerosis to occur. Explore these further in the top 39 foods to unclog arteries.
Foods That Raise Cholesterol
We spoke above about limiting high saturated fat foods like butter, and other animal fats.
Additionally, foods high in sugar such as sugary beverages, sweets, and baked goods and alcohol intake can lead to high triglyceride levels, which can promote heart disease.
Mayo or mayonnaise is a creamy light condiment often used in various popular dishes such as hamburgers, sandwiches, salads, and sauces. Usually, it has a slight tangy and salty taste and has a pale white color. However, the taste and color may vary depending on the ingredients that were used to make the condiment.
The basic ingredients in a regular mayonnaise are eggs, oil, vinegar, and seasonings.
Even though it may contain eggs, the amount of dietary cholesterol is very small and should not impact cholesterol levels.
Various cholesterol free mayonnaise products differ in the types of oils they contain. In this section, we will learn how each oil is different, especially in their effects on cholesterol levels and, therefore, on our health.
Olive oil is the oil extracted from olives and is known for its health-promoting effects. There are different types of olive oil which includes extra virgin olive oil, virgin olive oil, and refined olive oil.
It has numerous beneficial effects because it is low in saturated fat and rich in monounsaturated oil that can lower LDL cholesterol levels.
It also is a great source of vitamin E which inhibits LDL oxidation, maintaining the health of the blood vessels.
Avocado oil is made from the pulp of avocados which are pressed to produce the oil. It is a monounsaturated oil, like olive oil.
According to research, replacing butter with avocado oil in a high-calorie and high-fat diet has shown improvement in post-meal factors including total cholesterol, LDL cholesterol, and triglycerides. It also has anti-inflammatory effects like extra virgin olive oil (2).
Canola oil is a type of vegetable oil made from the canola plant. It is low in saturated fat and has a significant quantity of monounsaturated fats and some omega 3 fatty acids as well which can lower total and LDL cholesterol levels, and improve blood lipid levels (3).
Flaxseed oil, or linseed oil, is a great source of alpha-linolenic acid, an omega-3 fatty acid, known to have cardio-protective benefits.
Soybean oil is a type of vegetable oil derived from soybeans. It is considered one of the most widely used vegetable oils because of its low cost. However, it is anti-inflammatory and high in omega-6 fatty acids.
Sunflower oil is a type of vegetable oil extracted from sunflower seeds. Like soybean oil, it is also anti-inflammatory and high in omega 6.
It is critical to have a balance of omega 6 and omega 3 in our body to help prevent atherosclerosis and heart disease. This balance is disrupted because of the Western diet that is typically high in omega 6 and not enough of omega 3. The imbalance results in the activation of proinflammatory processes that could lead to chronic diseases including heart disease, diabetes, and obesity (4).
Safflower oil is a vegetable oil produced from the safflower plant. It is low in saturated fat but high in omega 6 fatty acids.
Vegetable oil is a general name used for oil produced from various types of fruits, nuts, seeds, and grains. Similarly, it is anti-inflammatory and a source of omega 6.
Modified mayonnaise may also contain food starch, sugar, gums, artificial sweeteners, and high fructose corn syrup. It can also have preservatives like potassium sorbate and calcium disodium EDTA.
These flavors and preservatives are present in small quantities. Therefore, there are no known effects of these ingredients on cholesterol levels.
Now that we know about the different ingredients found in mayonnaise, we can wisely identify mayonnaise products that are healthier for high cholesterol.
Like other packaged products, mayonnaise also has front of package labels. But do we know what they really mean? Here are the definitions you need to know!
According to FDA, a “cholesterol-free” food refers to a product that has less than 2 mg of cholesterol per serving. This definition can also apply to similar labels including “without cholesterol”, “no cholesterol”, “trivial source of cholesterol”, “negligible source of cholesterol”, and “dietarily insignificant source of cholesterol” (5).
This is the term to look for when looking for a cholesterol free mayonnaise.
A “trans-fat free” product is food that has less than 0.5 g of trans fat per serving (5).
FDA defines the “reduced fat” label as a product having at least 25% less fat per reference amount. Other labels like “reduced in fat”, “fat reduced”, “less fat”, “lower fat”, or “lower in fat” are included in this definition (5).
Vegan mayonnaise refers to a mayo product that does not contain animal-based ingredients. This could also mean that the product is “cruelty-free” and/or not tested on animals. This is a cholesterol free mayonnaise.
Paleo mayonnaise follows the paleo diet principles that encourage the use of whole unprocessed foods. As a result, this mayonnaise mainly contains ingredients that are based off of fruits, vegetables, lean meats, fish, eggs, nuts, and seeds.
Light mayonnaise refers to a mayo product that has half the number of calories as the regular mayonnaise.
Organic mayonnaise applies to a mayo product that has ingredients produced without the use of chemicals. These chemicals can include pesticides, herbicides, insecticides, and fertilizers. They can also have non-GMO (genetically modified organisms) ingredients.
Classic mayonnaise refers to the regular mayo product. This contains the common ingredients found in a traditional mayonnaise. They include eggs, salt, mustard, lemon juice, vinegar, oil, sugar, and other additives for taste and texture.
Now that we’re familiar with the common labels found on mayo products. We can learn more about the popular low cholesterol mayonnaise brands, considering their nutrient content, ingredients, and potential effects on our health.
Primal Kitchen Avocado Oil Mayo
Nutrition (per 1 tbsp (15 g)):
100 calories, 1.5 g of saturated fat (1.5 g of PUFA and 8 g of MUFA), 15 g of cholesterol, 125 mg of sodium
Avocado oil, organic eggs, organic egg yolks, organic vinegar, sea salt, organic rosemary extract.
This mayonnaise product is paleo-friendly, whole30, keto-friendly, gluten-free, and non-GMO. It is a good source of heart healthy fats (from the avocado oil). It does not have added sugars, trans-fat, and artificial additives.
The only downside of this mayo is that since it does not have preservatives, this mayo can separate (it splits into oil and water) because of changes in temperature. This could make it unappealing.
Nutrition (per 1 tbsp (14 g)):
100 calories, 0.5 g saturated fat (3 g of PUFA and 7 g of MUFA), 5 mg of cholesterol, 90 mg sodium
Expeller pressed canola oil, pasteurized whole eggs, filtered water, honey, distilled white vinegar, sea salt, mustard (distilled vinegar, water, mustard seed, salt), lemon juice concentrate.
This smooth and tangy mayonnaise is gluten-free. It does not have preservatives. It has 970 mg of omega 3 per serving which means that the food provides 61% of omega 3 needed daily. This is more than half of the omega 3 needed per day.
Like Primal Kitchen Avocado Oil Mayo, Spectrum Canola Mayo can also separate since it does not contain preservatives.
Nutrition (per 1 tbsp (14 g)):
90 calories, 1.5 g of saturated fat, 95 mg of sodium
Avocado oil, organic chickpea broth (chickpeas, water), distilled vinegar, organic sugar, water, Faba bean protein powder, salt. Less than 1%: organic rosemary extract, mustard flour, modified acacia gum, organic guar gum, xanthan gum, organic sunflower lecithin, citric acid.
Chosen Foods Vegan Mayo is a non-GMO, vegan, and gluten-free mayonnaise. It does not contain trans-fat and cholesterol.
The downsides – like the previous mayo products, it can also separate under temperature changes. Since it is vegan mayonnaise, it contains more ingredients including additives to help resemble the classic mayonnaise.
Nutrition (per 1 tbsp (14 g)):
90 calories, 1 g of saturated fat, 0 mg cholesterol, 80 mg of sodium
Canola oil, water, white vinegar, 2% or less of the following: organic sugar, salt, pea protein, spices, modified food starch, lemon juice concentrate, fruit and vegetable juice (color), calcium disodium EDTA (to preserve freshness).
Just Mayo is gluten-free, dairy-free, and vegan. Light and creamy mayonnaise does not contain allergens including eggs and soy.
Just Mayo has been involved in a controversy which had people talking about this infamous eggless mayo product. They were sued by Unilever, a company that produces Hellman’s Mayonnaise, because Just Mayo is not what the FDA regulations consider as mayonnaise since it does not contain eggs. They, later, dropped the lawsuit after receiving opposition from people for suing a small company like Hampton Creek (12).
Nutrition (per 1 tbsp (14 g)):
80 calories, 0.5 g of saturated fat (2.5 g of PUFA and 5 g of MUFA), 0 mg of cholesterol, 70 mg of sodium
Expeller-pressed canola oil, filtered water, brown rice syrup, apple cider vinegar, soy protein, sea salt, mustard flour, lemon juice concentrate.
Follow Your Heart Vegenaise is a tangy, lightly sweet, creamy, and smooth mayonnaise. It is non-GMO, gluten-free, kosher, dairy-free, and plant-based. It does not have cholesterol and trans-fat.
The only downside is that it contains soy which can be unsafe for people who may be allergic.
Nutrition (per 1 tbsp):
90 calories, 0.5 g of saturated fat (0 g of trans fat), 0 mg of cholesterol, 65 mg of sodium
Ingredients (mayo recipe):
Better than Mayo mix (Linseed flour, organic cane sugar, sea salt, carrot fiber), water, oil, white or apple cider vinegar.
Epicure mayonnaise is a vegan mayo product that can be easily made with ingredients that you have at home. This makes it less expensive compared to the other mayo options. It is low in sodium and cholesterol.
However, this product is not available in stores. It can only be bought on the company’s website.
Nutrition (per 1 tbsp (15 mL)):
100 calories, 1.0 g of saturated fat (2 g of omega-6 and 0.9 g of omega-3), 5 mg of cholesterol, 95 mg of sodium
Canola oil, water, liquid whole egg, vinegar, liquid yolk, salt, sugar, spices, concentrated lemon juice, and calcium disodium EDTA (maintains flavor).
This popular mayonnaise does not contain trans-fat. It is also low in saturated fat and cholesterol. However, it is not vegan-friendly since it contains eggs.
Hellmann’s Canola Cholesterol-Free
Nutrition (per 1 tbsp (15 g)):
40 calories, 0 g of saturated fat (1 g of PUFA and 2.5 g of MUFA), 0 mg of cholesterol, 115 mg of sodium
Water, canola oil, modified food starch (modified corn and potato starches), sugar, eggs, distilled vinegar, salt, lemon juice concentrate, sorbic acid (used to protect quality), calcium disodium EDTA (used to protect quality), natural flavor, extractives of paprika, vitamin E, beta-carotene (color).
This mayonnaise has 300 mg (18% of daily value) of omega-3 (ALA) per serving which is more than the ALA needed per day. Furthermore, it is gluten-free and does not have cholesterol, saturated fat, and trans-fat.
However, it contains more additives to achieve a similar quality as the classic Hellman’s mayonnaise.
Nutrition (per 1 tbsp (15 g)):
35 calories, 0.5 g of saturated fat, 110 mg of sodium
Water, soybean oil, modified food starch (modified corn starch and modified potato starch), sugar, distilled vinegar whole eggs, egg yolks, salt, lemon juice concentrate, sorbic acid (used to protect quality), calcium disodium EDTA (used to protect quality), natural flavor, paprika extract, vitamin E.
Another low-calorie mayo option is the Hellman’s Light mayonnaise. It has 230 mg of ALA per serving which provides 14% of the daily value for the omega 3. It is also gluten-free and has less fat than the classic Hellman’s mayonnaise.
Even though it is a low-calorie mayonnaise, it is not vegan-friendly since it contains eggs.
Nutrition (per 1 tbsp (15 g)):
60 calories, 1 g of saturated fat (2 g of PUFA and 3.5 g of MUFA), 5 mg of cholesterol, 110 mg of sodium
Water, olive oil, canola oil, soybean oil, whole eggs, modified corn starch, sugar, distilled vinegar, egg yolks, salt, lemon juice concentrate, sorbic acid and calcium disodium EDTA (used to protect quality), vitamin E, natural flavor, paprika extract (for color)
This rich creamy mayonnaise is another low-calorie Hellman’s mayo product. It has high omega-3 ALA content of 320 mg which is more than the daily value needed for the nutrient. It is gluten-free and contains 3.84 mg of vitamin E (25% of daily value for vitamin E).
Like the other Hellman’s mayo options, it is not vegan because it has eggs.
Other than choosing to buy mayonnaise in stores, you can also make it at home! Homemade recipes are healthier because they allow control over the ingredients, portion sizes, and cooking methods. As a result, you eat less unhealthy processed foods and spend less money.
If interested, check out this healthy homemade low sodium mayonnaise recipe. It is high protein, low sodium, vegan, and heart healthy. It can also be customized according to your liking!
Mayonnaise is also a highly diverse product. It is commonly used for:
- pasta dishes
- creamy dips and sauces
- salad dressings, and many more!
Besides mayonnaise, you can also use other spreads to make a delicious and healthy toast. These healthy spreads are packed with vitamins and minerals making them anti-inflammatory and good for your overall health. They are:
- avocado toast
- olive oil
- nut butters
- tofu cream cheese
- black bean toast
- tofu toast
- mustard, and
- low sodium sauces
|Mayonnaise||Saturated Fat (g) (1 tbsp)||Cholesterol (mg)(1 tbsp)||Other Key Nutrients(1 tbsp)|
|Primal Kitchen Avocado Oil Mayo||1.5||15||1.5 g of PUFA and 8 g of MUFA125 mg of sodium|
|Spectrum Canola Mayo||0.5||5||3 g of PUFA and 7 g of MUFA90 mg sodium|
|Chosen Foods Vegan Mayo||1.5||–||95 mg of sodium|
|Just Mayo||1||0||80 mg of sodium|
|Follow Your Heart Vegenaise||0.5||0||2.5 g of PUFA and 5 g of MUFA70 mg of sodium|
|Epicure Mayonnaise||0.5||0||0 g of trans fat65 mg of sodium|
|Hellman’s Real Mayonnaise||1.0||5||2 g of omega-6 and 0.9 g of omega-395 mg of sodium|
|Hellman’s Canola Cholesterol-free||0||0||1 g of PUFA and 2.5 g of MUFA115 mg of sodium|
|Hellman’s Light||0.5||–||110 mg of sodium|
|Hellman’s with Olive Oil||1||5||2 g of PUFA and 3.5 g of MUFA110 mg of sodium|
Table 1: Review of nutritional components of Best Mayonnaise for High Cholesterol List
What Mayonnaise Is Good For High Cholesterol?
The mayonnaise good for high cholesterol is Hellman’s Canola Cholesterol-free mayonnaise. For a vegan-friendly option, Follow Your Heart Vegenaise would be another best healthy option.
These two products have little-to-no cholesterol and saturated fat. They also contain healthy fats which further makes them heart healthy.
Is Mayonnaise High In Cholesterol?
Mayo is not high in cholesterol because most products use a very small amount of egg, resulting in a low amount of cholesterol in the product. The amount of cholesterol in mayonnaise varies, but often it is low and should not impact blood cholesterol levels.
Which Mayonnaise Has No Cholesterol?
Cholesterol free mayonnaise include: the Chosen Foods Vegan mayo, Just Mayo, Follow Your Heart Vegenaise, Epicure Mayonnaise, Hellman’s Canola Cholesterol-free, Hellman’s Low Fat mayo, and Hellman’s Light mayonnaise.
However, mayonnaise that does not have cholesterol does not automatically indicate that they are heart healthy. You must also check other key nutrients such as saturated fat, trans fat, healthy fats (PUFA and MUFA), added sugars, and sodium.
What Is The Healthiest Mayonnaise To Eat?
The healthiest mayonnaise to eat would be the Epicure mayonnaise. It can be easily made at home, allowing for control over what goes in your food. It has the lowest sodium and little amount of saturated fat. It is also cholesterol- and trans-fat-free.
Can You Eat Low Fat Mayo With High Cholesterol?
Yes, you can eat low fat mayo with high cholesterol because mayo is not high in cholesterol. What you do want to look for is a mayo with low saturated fat, trans fat, and sodium contents. It is also critical to control your portion size.
Other Considerations For Lowering Cholesterol
Besides choosing healthy mayonnaise, it is also important to consider dietary factors that could help lower cholesterol. They include:
- looking into lowering cholesterol with diet
- choosing low cholesterol foods like high protein low cholesterol foods
- making meals at home with these low cholesterol cookbooks, low cholesterol lunches, low sodium desserts or recipes to lower cholesterol
- taking medication as prescribed
- managing stress
- sleeping well
- engaging in physical activity
Try these recipes to help lower cholesterol.
I hope this article answered all of your questions about how to choose the best mayonnaise for high cholesterol. And if nothing fits your needs, be sure to try the homemade mayonnaise recipe!
Mayonnaise is an exceptionally versatile condiment with simple ingredients and creamy delicious taste. Let us know in the comments section which mayo you will choose for your heart healthy diet.
This article was written by Larissa Bantegui, Nutrition Student, and Veronica Rouse, MAN, RD, CDE.