Elevated cholesterol levels put you at risk for plaque formation on your arterial walls. The end result of this can be a heart attack, stroke and possibly death. Reduce your cholesterol levels or prevent them from becoming elevated in the first place by choosing the right foods.
Fish
All forms of fish are high in protein and low in carbs. They are also free of cholesterol. Cold water fish are especially important when it comes to cholesterol because of their high concentration of omega-3 fatty acids. Not only do omega-3 fatty acids reduce triglyceride levels, but they also slow the growth rate of atherosclerotic plaque, according to the American Heart Association. Salmon, albacore tuna, halibut, herring and mackerel are examples of cold water fish. Tilapia, catfish, trout and perch are other types of fish that are low in cholesterol.
Vegetables
Vegetables have a high concentration of water. They are also low in fat, low in protein and contain a number of minerals. One thing they do not contain is cholesterol. This includes all forms of vegetables, such as squash, corn, potatoes, broccoli, greens, Brussels sprouts, cucumbers, celery, tomatoes and sprouts. If you were to bread and deep-fry any vegetables, they would then become high in saturated fat and possibly elevate your cholesterol levels.
Fruits
Fruits possess a high amount of natural sugar. They are also cholesterol-free, low in fat, high in complex carbs and low in protein. Bananas, pears, apples and prunes also help block cholesterol absorption in the bloodstream according to the MayoClinic.com. Grapes, lemons, limes, oranges, cherries, peaches, plums and berries are other examples of fruits that block cholesterol absorption.
Beans
Beans are high in complex carbs, fiber, protein and iron. They are also low in fat and have no cholesterol. Lentils, chickpeas, adzuki beans, kidney beans, black beans and mung beans are examples of beans.
Nuts and Seeds
Nuts and seeds have a similar nutrient profile. They are high in fiber, protein and unsaturated fat, and low in carbs. Unsaturated fat comes in the form of mono and poly---both types are beneficial to the body. Nuts and seeds do not contain cholesterol. Pumpkin seeds, sunflower seeds, hemp seeds, pecans, pistachios, walnuts, almonds and macadamias are examples of both.
Egg Whites
Egg whites are high in protein and choline, they are low in fat and carbs and free of cholesterol. This goes for egg substitutes as well. Whole eggs on the other hand are high in cholesterol and saturated fat.
Low-Fat Dairy Products
All dairy products are high in protein and calcium, and some types have a moderate amount of carbs. The high-fat versions are also high in cholesterol and saturated fat. However, low-fat dairy products are low in cholesterol. Sour cream, milk, cottage cheese, regular cheese and yogurt all come in low-fat versions.
Whole Grains
Whole grains are high in dietary fiber, they have a moderate amount of protein and they are high in complex carbs. They are also low in fat and do not contain cholesterol. Oatmeal, oat bran, millet, buckwheat, amaranth, quinoa, barley and brown rice are examples of whole grains.
