A low cholesterol diet consists of foods that will actively attack cholesterol levels in addition to foods that are naturally low in cholesterol, which is a product of animal livers and is prevalent in foods such as dairy, eggs and red meat. An excess of blood cholesterol can lead to a host of health problems, including heart disease. Many low-cholesterol foods can be used as tasty, simple substitutes for traditional high-cholesterol meals.
Fruits, Vegetables and Grains
Fiber is one of the key defenses in the fight against cholesterol, as it sweeps through the body and helps remove cholesterol and other toxins. The Mayo Clinic recommends 5 to 10 grams of soluble fiber daily, and a simple bowl of oatmeal can provide up to 2 grams of soluble fiber. Apples, bananas, strawberries and other fruits are rich in pectin, which is another form of soluble fiber.
Olive Oil and other Vegetable Oils
Although some oils can be high in fat, the monounsaturated and polyunsaturated fats typically found in olive and other vegetable oils are actually heart-healthy and work to reduce bad cholesterol and boost good cholesterol. Instead of using butter to saute vegetables, olive oil provides a good healthy substitute. Similarly, creamy salad dressings can be replaced with a mixture of olive oil and vinegar. At least 23 grams of olive oil daily are recommended by the Food and Drug Administration.
Fish Rich in Omega-3 Fatty Acids
Omega-3 fatty acids help reduce cholesterol levels in the blood and can be found in the so-called "fatty fish," which include salmon, halibut, tuna and mackerel. Omega-3 acids also reduce triglyceride levels. Fatty fish can be used as a substitute for red meat, as fish are also high in protein, but with less cholesterol. To achieve heart benefits, the American Heart Association recommends two servings or more per week of fish rich in omega-3's.
Nuts
In addition to fruits and grains, nuts are rich in the fiber that fights cholesterol and carry additional nutrients for heart health as well. While the FDA recommends limiting nut servings to 1.5 ounces daily due to high calorie levels, one handful per day can help reduce cholesterol by up to 5 percent, according to the Mayo Clinic.
Plant Sterols and Stanols
Plant sterols and stanols are added to products such as margarine, yogurt drinks and orange juice to help fight cholesterol. Sterols are natural plant fibers that help block cholesterol absorption. The National Cholesterol Education Program recommends at least 2 grams per day for those with high cholesterol, about the amount in two 8-oz. servings of juice fortified with sterols.
