Including protein in your diet is an important means of ensuring that it's well-rounded. According to "The American Dietetic Association Complete Food and Nutrition Guide," most people require 5 to 7 oz. of protein-rich foods each day. Choosing lean protein sources that are low in cholesterol is the best way to fulfill this daily requirement. Low-cholesterol proteins are more heart-healthy than cholesterol-packed alternatives, such as egg yolks and fatty meats.
Soy Protein
Soy protein is cholesterol-free protein source that also happens to contain all the essential amino acids, making it a complete protein just like animal-based proteins. Soy protein comes in a variety of forms, including soy milk products, textured soy protein items such as veggie burgers, edamame and soy nuts. You can also purchase soy flours and soy nut butter through specialty heath food retailers.
Fish
Fish is a high-protein animal product that is generally low in cholesterol. However, you do need to choose wisely if eating low-cholesterol foods is your primary motive. Lighter, less oily fishes, such as tilapia and tuna, contain very little cholesterol, particularly if they're grilled or seared as opposed to fried or sauteed. Oily fishes, such as salmon, tend to be on the higher end in terms of cholesterol content. However, many professionals agree that the omega-3 fatty acids in these types of fish can actually lower your overall blood cholesterol levels. If you're on a low-cholesterol diet, you should avoid cholesterol-rich seafood such as crawfish and shrimp.
Legumes
Most legumes, such as beans and lentils, contain no cholesterol, but offer the same high-quality protein as animal products. Though legumes are not a complete protein, "The American Dietetic Association Complete Food and Nutrition Guide" says that adding a grain such as brown rice to a legume-rich dish will supply any necessary amino acids. Legumes are also considered complex carbohydrates and are good sources of energy for active people.
Egg Whites
Though many people who are watching their cholesterol intake consider eggs to be taboo, it's actually just the yolk that contains the high cholesterol content. Egg whites, on the other hand, are cholesterol-free and protein-rich. The American Heart Association recommends replacing each whole egg in a recipe with two egg whites, and scrambling up whites for a quick and easy meal.
References
- "The American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and the American Dietetic Association; 2006
- "Nutrition Almanac"; John Kirschmann; 2006
- National Soybean Research Laboratory: Soybean Nutrition
- American Heart Association: Cooking for Lower Cholesterol
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