Best food sources of choline

MNT also spoke with Kiran Campbell, RDN, a registered dietitian who specializes in heart health at Kiran Campbell Nutrition and is a medical nutrition advisor at Dietitian Insights. Campbell was not involved in the study.

“The best way to get an adequate amount of choline each day is to follow a balanced diet that includes various types of choline-rich foods,” she advised.

Campbell highlighted some of the best food sources of choline, including:

  • whole eggs
  • fish like salmon and cod
  • dairy products like cottage cheese
  • organ and red meat like liver and beef
  • red potatoes
  • shiitake mushrooms
  • nuts and seeds like almonds, flaxseeds, and raw pumpkin seeds
  • whole grains and pseudo-grains like wheat germ and quinoa
  • cruciferous vegetables like brussels sproutsbroccolicabbage, and cauliflower
  • legumes like soybeans (edamame), lima beans, kidney beans, chickpeas, and lentils

“Most U.S. adults do not consume adequate amounts of choline and may need to consume more,” Campbell noted.

However, instead of increasing consumption of animal-based foods high in saturated fat, she recommends opting to consume more lean protein and plant-based dietary choline sources.

Nimoityn added:

“A well-balanced heart-healthy dietTrusted Source is likely to contain adequate amounts of choline without incurring the risk of possible overdosing with commercially available nutritional supplement products. This appears to be true for all populations.”

He concluded by emphasizing the importance of combining a heart-healthy diet with other “proven and accepted measures,” including regular exercise (if safe per the patient’s doctor), avoiding smoking, preventing obesity, and aggressively managing cholesterol and triglyceride levels.