Foods that contain saturated fats are known to increase low-density lipoprotein, which is the type of cholesterol implicated in heart disease. To keep LDL, or bad cholesterol, from harming you this way, you should avoid eating foods that contain saturated fats and replace them with cholesterol-safe foods. One important fact to keep in mind -- a fact that may help you make the right choices -- is that cholesterol is only found in foods from animal sources.
Cholesterol-Safe Fruit
Apples contain no cholesterol, and there are a variety of delicious apples for you to choose from. You can usually find them in supermarkets any time of year. According to the Centers for Disease Control and Prevention, approximately 2,500 different kinds of apples are grown in America. Bananas are a good cholesterol-safe fruit as well, and bananas are a good source of potassium. Some other foods that are cholesterol safe include avocados, grapes, kiwi, oranges, peaches, pears, pineapples and watermelon. Scientists believe many high fiber fruits and vegetables will actually decrease cholesterol in the body.
Cholesterol-Safe Vegetables
You will not find any cholesterol in vitamin-A-rich carrots, and carrots can be purchased any time of the year. Carrots are tasty raw, but this vegetable is just as tasty cooked. You can eat boiled carrots in a sauce made with orange juice, a little added sugar, some grated ginger and cholesterol-free margarine for a delicious cholesterol-safe side dish. Asparagus, peppers, broccoli, cabbage, corn, peas, spinach, potatoes, tomatoes and all kinds of dried beans and peas can be put added to your cholesterol-safe food list as well.
Cholesterol-Safe Grains
According to the U.S. Army Medical Department, you will not find cholesterol in grains. Grains you may want to consider eating include brown and white rice, buckwheat, bulgur, oats, rye, barley, cornmeal and quinoa. Many foods commercially prepared contain one or more of these grains, but foods that contain cholesterol may have been added. For this reason it is best you check the ingredients listed on the product label before buying and consuming these products.
Cholesterol-Safe Nuts and Seeds
Nuts and seeds are cholesterol safe, and according to MyPyramid.gov, nuts and seeds such as almonds, filberts and sunflower seeds are the nuts and seeds that have the highest vitamin E content. Other cholesterol-safe nuts and seeds include cashews, peanuts, pistachios, walnuts, pumpkin seeds and sesame seeds. Nuts can be eaten as a snack or added to many dishes. Almonds or walnuts can be added to green salads.
References
- U.S. Army Medical Department: Cholesterol and Your Heart
- Grand Forks Air Force Base: Fruits and Vegetables Do Matter
- MyPyramid.gov: Inside the Pyramid
- Centers for Disease Control and Prevention: Fruit & Vegetable of the Month
- MyPyramid.gov: Inside the Pyramid: Why Is it Important to Make Lean or Low-Fat choices From the Meat and Beans Group?
