Low-cholesterol foods will help to decrease bad cholesterol in the body. Saturated fats will also increase cholesterol and increase risk for heart-related problems. When attempting to lower cholesterol, it is important to limit cholesterol and hydrogenated fat in the diet. Since fat is an essential part of the human diet, replacing hydrogenated fats with healthier unsaturated fats, such as monounsaturated or polyunsaturated fats, is beneficial.
Significance
There is good and bad cholesterol in the body. Good cholesterol is also known as HDL cholesterol, and bad cholesterol is also known as LDL cholesterol. To decrease LDL cholesterol in the body, limit saturated fat and cholesterol in the diet. Lowering LDL cholesterol levels decreases the chance of stroke and heart disease.
Foods with Little Cholesterol
Cholesterol is only found in animals foods. Any food not containing any animal product will contain no cholesterol. Foods that contain no cholesterol include fruits, grains and cereals, rice, corn, potatoes and other vegetables, and beans. Some foods that contain cholesterol and are lower in saturated fat include fish, lean chicken, lean pork and poultry without skin.
Cholesterol
Cholesterol is necessary for the body to function. The body uses cholesterol in cell membranes, some hormones and other bodily systems. All cholesterol in the diet comes from meat and animal sources. Foods that contain cholesterol include all meat and poultry, butter, eggs, milk, cream, cheese, and snack foods containing animal product, such as pork rinds.
Hydrogenated Fats
Hydrogenated fats include saturated fat and trans fat. It is important to avoid hydrogenated fats as much as it is to avoid high-cholesterol foods. The American Heart Association recommends limiting saturated fat intakes to less than 7 percent of daily calories. Saturated fat is in many foods from animal products such as bacon, cheeseburgers and whole milk. Trans fats are highest in fried foods and baked goods such as french fries, doughnuts cookies and biscuits.
Healthier Fats
Monounsaturated and polyunsaturated fats should be the majority of fats in the diet. If replacing saturated and trans fat, these fats can help in decrease LDL cholesterol. These foods are also good sources of the antioxidant, vitamin E. Foods high in healthier fats include olive oil, canola oil, peanuts, avocado, most nuts and seeds.
Low-Cholesterol Examples
Here are some examples of meals and snacks that are low in cholesterol:
Rice and lentils with low-salt seasonings
Trail mix of nuts and dried fruit
Tofu (cooked in olive oil) sandwich on whole-wheat bread with lettuce and tomato
Fruit salads
Veggie burger on whole-wheat bun with mixed vegetables
Beans and potatoes with drizzled olive oil
Lean chicken cooked in canola oil with cooked green beans
References
- American Heart Association
- Krause's Food and Nutrition Therapy; L Kathleen Mahan; 2008.
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