Cholesterol is a fat-like substance that your body needs for many of its processes. Your body produces cholesterol naturally, but it is also found in some foods, especially animal products, such as meat, eggs and milk. Too much cholesterol from food can build up in your blood and leave deposits in your arteries, which can eventually increase your risk of heart attack and stroke. One way to lower your cholesterol is to go on a cholesterol-free diet, which still offers numerous food choices.
Fruits and Vegetables
Not only are fruits and vegetables cholesterol-free, they're also low in fat and calories and full of fiber. AskDr.Sears.com cites research that shows people with high cholesterol who adopt a vegetarian diet experience a significant reduction in their cholesterol levels in just six weeks. EMedTv.com states that you should eat at least three to five servings of fruit and vegetables a day to keep your cholesterol low.
Whole Grains
Like fruits and vegetables, whole grains are low in fat and packed with fiber, which can help lower cholesterol levels. AskDr.Sears.com says fiber slows the absorption of cholesterol in the blood. Studies cited by the website show that eating 2 oz. of oat bran daily can reduce your cholesterol levels by 10 to 15 percent. Stick with whole-grain breads and pastas, whole-wheat flour and brown rice, and stay away from commercial baked goods, which can contain added fat and cholesterol.
Legumes and Nuts
Nuts and beans are full of fiber and cholesterol-free. Research shows that both nuts and beans may have cholesterol-lowering effects as well. AskDr.Sears.com cites studies that show that getting your protein from soybeans, which are cholesterol-free, instead of from animal products, lowers your total cholesterol levels even if you don't decrease your fat intake. AskDr.Sears.com also cites research showing that people who got most of their fat from walnuts had 12 percent lower cholesterol than people whose fat intake was from other sources. MayoClinic.com lists almonds and walnuts as good non-fish sources of omega-3 fatty acids, which have been shown to lower low-density lipoproteins, or "bad" cholesterol.
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