Cholesterol and fat in foods can contribute to cholesterol levels in your body. While you need some cholesterol in order for your body to function properly, too much of the waxy substance can clog arteries and increase your risk for a heart attack or stroke. Eating a low-fat diet, exercising regularly and quitting smoking can all help you maintain a healthy cholesterol level.
Vegetables
As the University of South Carolina points out, cholesterol is only found in animal products: fish, meat and dairy. Vegetables contain no cholesterol,and most vegetables contain very little or no fat. The Centers for Disease Control recommends a person who eats 2,000 calories a day consume 2 ½ cups of vegetables a day or more. Choose fresh or frozen vegetables. If you use canned vegetables, opt for low-sodium varieties.
Fruit
Fruits are naturally cholesterol free and most contain no fat. Those that do contain fat--olives and avocados --- contain polyunsaturated fats. These fats can help increase your level of HDL, good cholesterol that helps your body rid itself of LDL or bad cholesterol. The CDC recommends 2 cups of fruit or more daily.
Fish
Most fish is low in fat and cholesterol. Shellfish have the most cholesterol, but still less than red meat, and they're very low in fat. Fish also contain essential fatty acids --- Omega 3 acids --- that help increase levels of good cholesterol. The American Heart Association suggests you consume fish such as trout and salmon at least twice a week. Broil or bake fish with a minimum of added fat.
Grains
Like other plant products, grains don't contain cholesterol. Choose whole grains such as brown rice, whole wheat and oatmeal. These contain a lot of fiber, which in turn can help reduce bad cholesterol in your body, according to the University of Massachusetts Medical Center.
Beans
Beans provide a good substitute for meat at some meals, whether served as a main dish such as baked beans or bean soup, or used to make a meat substitute in the form of vegetable patties. Beans provide fiber and are low in fat, relatively high in protein and contain no cholesterol. Season beans with spices, onions, garlic and peppers instead of adding fat.
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