If you want to lower your cholesterol levels or are just wanting to eat healthier, you might think mayonnaise dressing needs to be removed from your diet. Surprisingly, you can still keep this condiment in your house if used in moderation. This post will give you the healthiest mayonnaise for high cholesterol and simple tips to create heart healthy sandwiches!

Will Mayo Raise Your Cholesterol?

No, as cholesterol is most impacted by your overall eating patterns and exercise habits. While it certainly won’t lower your cholesterol, this one food is probably not the root cause of why you have high cholesterol. 

Eating patterns that include foods with high amounts of added sugar, refined carbohydrates, and saturated fats tend to raise cholesterol. These are foods like fatty meats, sodas, sweetened teas, white bread, fried foods, and pastries.

Think about what a typical meal that uses mayo, like a sandwich. There is white bread, mayo, deli meat, potato chips, and a sweetened beverage like soda or sweet tea. When our plate is full of those foods, there is no foods high in fiber from plants like fruits, vegetable, whole grains, nuts, legumes, and seeds.

 It would be impossible to say that 1 or 2 tablespoons of mayo alone is raising your cholesterol. The lunch sample from above is also high in added sugar, has no fruits or vegetables, and is low in fiber.

It is your overall eating patterns that matters more than just a serving of mayo.

Find Out Your Heart Healthy Eating Style

 

Results

You Got: The Fast and Functional Eater!

You eat what will give you energy and what is convenient. You love quick meals, but often get bored of eating the same 5 things. You need heart-healthy options with variety that fit into a busy schedule.

 

• You view food as fuel and logistics. When you are managing your heart health, long-winded recipes and complex kitchen prep feel like a second job. Your superpower is efficiency, but your risk is burnout from eating the exact same foods or leaning too heavily on processed convenience foods with hidden sodium traps.
  
• Your Next Step: Write down your regular go-to meals and snacks. Aim to swap out a 1 meal and 2-3 heart healthy snack options to avoid food monotony. 

You Got: The Foodie!

Food is joy, culture, and relaxation for you. You appreciate a good tasting meal and don’t want to live on plain broccoli and chicken. You need heart-healthy swaps that still taste amazing.

You can have delicious meals that aren’t bursting with sodium with the right ingredients. Be sure to stock your pantry with ingredients from this list 

You Got: The Nutrition Optimizer

You love data, reading nutrition labels, and doing things right. Your biggest challenge is avoiding “health burnout” or getting overwhelmed by conflicting advice. You would love a balance of eating in a way that feels good for you, while also not being burdensome.

#1. What is your biggest struggle when trying to eat heart-healthy?

Time. I don't have hours to prep fresh ingredients every single day.

Sacrifice. I worry that lowering sodium or cholesterol means giving up all flavor.

Overwhelm. There is so much conflicting information about what is actually "good" for you.

#2. It’s 6:30 PM on a Tuesday. What does dinner look like?

A quick frozen meal, a pre-made salad kit, or takeout from a healthy-ish restaurant. I just need fuel.

Something warm, cozy, and satisfying—like a frozen pizza, pasta dish or a favorite family recipe.

A home-cooked meal where I carefully balance my protein, veggies, and healthy fats.

#3. Pick your ultimate weekend breakfast luxury

A smooth, nutrient-packed protein shake or a quick avocado toast I can eat on the go

A brunch style meal complete with pancakes, eggs, and bacon shared with family

A beautiful, multi-ingredient chia seed pudding or a carefully crafted veggie omelet

#4. How do you handle grocery shopping?

I dart through the aisles to grab my usual staples and get out as fast as possible

I look for what looks delicious, comforting, or what sounds good in the moment

I spend a lot of time reading nutrition labels, checking sodium counts, and comparing brands

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Finish

Is it Good for Lowering Cholesterol?

While Mayo has unsaturated vegetable oils which are “heart healthy”, it also has saturated fats from egg yolks which does not lower cholesterol. Additionally, it does not have soluble fiber, which has been shown to lower cholesterol as well. 

Also, if you are planning to use mayo for a sandwich, be sure to head over to Best Low Sodium Bread: [Heart Healthy + Delicious] so that you can keep your sandwich low sodium and heart healthy.

What Foods Can Lower My Cholesterol?

To lower your cholesterol, the American Heart Association recommends a food pattern that is rich fruits, vegetables, whole grains, low-fat or fat-free dairy products, lean protein sources, nuts, seeds, and liquid vegetable oils. This keeps “bad”  cholesterol (LDL) levels low. Most of these food groups are plants and are colorful.

If you have considered eating a Paleo diet (aka Whole30 or the caveman diet), I compare the 2 diets for heart health in Mediterranean Diet vs Paleo Diet: Which is Better for Heart Health?

1. Soluble Fiber

In a study cited in Advances in Nutrition, it was observed specifically that soluble fiber had a significant impact on lowering cholesterol.  Soluble fiber creates a barrier in your gut and binds to cholesterol so your body doesn’t absorb it and go into your bloodstream. Think of soluble fiber like a mini vacuum cleaner that keeps your blood stream free from plaque build up.

Soluble fiber can be found in larger amounts in foods like:

• -Oats
• -Apples
• -Berries
• -Pears
• -Legumes (black beans, chickpeas, lentils)
• -Peas
• -Citrus (oranges, tangerines, grapefruits)
• -Flaxseed
• -Lima beans
• -Broccoli
• -Carrots
• -Brussel Sprouts
• -Sweet Potato

Don’t forget that smoothies can be high in soluble fiber too! Head over to Cholesterol Lowering Smoothie: 5 Roundup Recipes for Heart Health, if you need some delicious ideas that include soluble fiber foods.

2. Green Tea

A study in the Nutrition Journal found that Green Tea is beneficial for lowering total cholesterol and LDL “bad” cholesterol levels.

Green tea has catechins, which is an antioxidant found in the tea leaves. Antioxidants take up free radicals in your body. If you have free radicals in your body, they combine with LDL “bad” cholesterol and stick to your blood vessels causing stiff blood vessels and plaque build up!

Both original and decaf green tea will give you these benefits. If you are already drinking coffee in the morning and don’t want to overdo you caffeine intake, go ahead and brew some decaf green tea.

Where Do I Start to Improve my Cholesterol?

To get some snack ideas that are heart healthy, be sure to read Low Sodium Snacks- 16 Easy Heart Healthy Ideas from a Dietitian.

I also created a heart health grocery list as well that you can download for free! Low Sodium Grocery List PDF: [Includes 29 Healthy Snack Ideas]. These foods are not only low in sodium but they are high in fiber and healthy fats which are perfect for lowering cholesterol.

Aside from food, it’s amazing what movement do for your heart! Any form of cardiovascular activity (ones that get your heart rate up- like biking, fast walking, swimming etc) are also great for lowering the “bad” LDL cholesterol levels.

What is the Best Mayonnaise for High Cholesterol?

As an Amazon Associate, I earn from qualifying purchases. I only recommend products I would personally use or recommend to clients as a registered dietitian

1. Primal Kitchen Avocado Oil Mayo
2. Chosen Foods Avocado Oil Mayo
3. Sir Kensington’s Avocado Oil Mayo
4. Simple Truth Plant Based Mayo Spread

Hellman’s also has an Avocado Mayo, but it is actually a blend of avocado oil, soybean, and canola oil! Talk about misleading!

It is best to read the nutrition label because the claims on the front don’t always tell the whole story.

Most of these brands will cost more than a jar of Miracle Whip. However, there are a lot of lower cost heart healthy foods too! if you want to eat better but are worried it might cost you too much, be sure to read Smart Ways to Save Money on Groceries | Top Tips from a Dietitian for strategies on eating well without overspending on food.

Why Are These Better?

These brands are in my top choices for these two reasons:

1. They do not use the preservative Calcium Disodium EDTA.
   This is used to stop mold growth and preserve the texture of the mayo. While considered generally recognized as safe (GRAS)- it has been observed to cause GI distress only in very large amounts. It is not absorbed well, and is passed through stool. 
2. They do not use soybean oils.

While soybean oil is unsaturated, it has a high ratio of omega 6 fatty acids. Without doing a whole research paper, the most important thing to know is that high amounts of omega 6’s in our diet, and low intake of omega 3’s can lead to inflammation related diseases like cancer, obesity, and rheumatoid arthritis.

Would eating 1 tablespoon of original mayo a day cause full blown inflammation and disease? Probably not. However, if there are better alternatives that are available and you can afford them, then I would recommend going with a brand from the list above.

Is Light Mayo Healthier than Regular?

It is healthier if you are watching your fat and calorie intake. While it still uses egg yolks, it contains less saturated fat than original mayo.

It is worth noting that when fat is removed from a food it has a different mouth feel. It loses its creaminess. It’s like comparing whole milk to skim milk. You might feel like skim milk is drinking water if you are used to whole milk. 

Some brands of Light Mayo use ingredients like corn syrup, potato starch, and sorbic acid to make the light mayo, which I would argue is not a healthier swap for original mayo. You are better off using original mayo, but using a portion size of 1 tablespoon versus a giant dallop. You know who you are! : ) 

If you want a lighter option for Mayo, you can even try using plain greek yogurt. My favorite is Fage!

How to make a Cholesterol Lowering Sandwich:

I love using Amazon Fresh to make ordering heart healthy foods straight to my door. Especially on busy weeks. If you are looking to take the extra stress and time out of going into a grocery store, try Fresh out today.

• Start with a Whole Grain Bread:
  Daves Killer Seed Bread
  Ezekiel Sprouted Grain Bread
  
• Pile on Heart Healthy Veggies:
  Sliced Cucumbers
  Bell Peppers
  Lettuce
  Spinach
  Red Onion
  Sauerkraut
  Shredded Carrots
  
• Add a Side of Fruit
  Apples
  Berries (blueberries, raspberries, strawberry, blackberry)
  Pears
  Oranges, Grapefruit
  *All of these fruits have soluble fiber and are good for lowering cholesterol.
  
  However, all fruit has antioxidants and vitamins, so pick what you like or have in your fridge or freezer!
  
• Try a Bean or Bean Chip – Sounds crazy, but they taste great and give you a crunch! Swap your usual potato chips for:
  Bada Bean Bada Boom– these come in all type of flavors! I love them!
  Beanitos
  Hippeas
  Roasted Edamame– comes in ranch, buffalo and sriracha!
  Snap Peas
  
• Rethink your Drink– here are some flavored water options if you do not like the taste of water:
  -Iced water with lemon slices or lemon juice
  -Water with a splash of 100% cranberry juice
  -Unsweetened tea
  –Seltzer water– many brands are offered at Costco too!
  
  Added sugar turns into extra glucose in your bloodstream, which then can build up cholesterol in your arteries.

• Reconsider your Deli Meat– I know this isn’t a popular tip, but deli meats when consumed frequently can increase risks for developing colon cancer. I put together Alternatives to Deli Meat (Easy Heart Healthy Sandwich Ideas) so you can still enjoy your sandwiches!

If you eat sandwiches regularly and stop at Subway, you can find healthy sandwiches to order inside Healthiest Subway Bread | Top Sandwiches Ranked by a Dietitian.

Other Heart Healthy Resources:

1.Delicious Low Sodium Desserts (Dietitian Approved + Heart Healthy!)
2.Best Low Sodium Cereal: 23 Dietitian Approved Brands (2026)
3.Best Low Sodium Protein Shakes: A Dietitian Shares All
4.Low Sodium Protein Powder [Best Tasting + Highly Rated 2026]
5.McDonald’s Low Sodium Meal Options: Top picks from a Dietitian
6.DASH Diet Snacks: 10 Delicious and Healthy Options to Satisfy Your Cravings
7. Low Sodium Salad Dressings: Top Brands From a Dietitian

Conclusion:

You can include mayonnaise in your diet in moderation a few times a week even with high cholesterol. Opt for brands when possible that use only avocado oil instead of soybean oil as it is less inflammatory.

When eating meals that use mayo, include sources of soluble fiber such as citrus, legumes, and whole grain bread for a boost in soluble fiber. Be mindful of how much sugary drinks, refined carbohydrates, and saturated fats from meats you are consuming as these all can raise bad levels of cholesterol.

If you are actively trying to lower your cholesterol and lose weight by adding oats into your diet, you will want to read Best Time to Eat Oats for Weight Loss; Top Tips from a Dietitian.

What have you been trying lately to lower your cholesterol? Let me know in the comments!

Laurie Thenedy, RD

Laurie is a Registered Dietitian passionate about helping healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.