While the human body needs cholesterol in order to function, it produces so much of its own that getting a lot of cholesterol in your diet is not necessary. In fact, having too much cholesterol in your diet can raise your body's levels of harmful low-density lipoprotein (LDL) cholesterol. Fortunately, some foods are naturally cholesterol-free. Foods that are not animal-based will not add any cholesterol to your body, and some may even help lower it.
Vegetables
According to the American Heart Association's DASH (Dietary Approach to Stop Hypertension) diet plan, you should be getting at least four to five servings of vegetables every day. One serving of vegetables can be a cup of raw leafy vegetables, 1/2 cup of chopped raw or cooked vegetables, or 1/2 cup of vegetable juice. Vegetables such as broccoli, collards, green beans, green peas, sweet potatoes, tomatoes, spinach, kale, squash and lima beans are particularly healthy as they are rich in fiber, magnesium and potassium.
Fruits
Fruits are not only free of cholesterol, they are also low in saturated and total fat. Fruits are also sweet and versatile, which makes them an excellent option for snacks and desserts. You should get a minimum of four to five servings of fruit every day. One serving of fruit can be 1/2 cup of dried fruit, 1/2 cup of fruit (fresh, frozen or canned), 1/2 cup of fruit juice or one medium-sized whole fruit. The American Heart Association recommends eating apples, bananas, dates, grapes, peaches, pineapples, strawberries, mangoes, raisins, oranges, apricots, tangerines and grapefruit as they are excellent sources of fiber, magnesium and potassium.
Whole Grains
All grains are naturally cholesterol-free. They are also typically low in saturated fat and calories. However, some grain products, such as bakery breads and sweet bread-based treats such as cakes, can be made with high-fat, high-cholesterol ingredients such as milk, eggs and butter. Whole grains, such as brown rice, whole wheat rolls and bread, oatmeal and popcorn, are particularly handy sources of fiber and steady sources of energy. Get six to eight servings of grains every day. One serving is generally one slice of bread or 1/2 cup of cooked rice, pasta or cereal.
Seeds, Nuts, Legumes
Most seeds, nuts and legumes are full of protein, fiber, antioxidants and healthy unsaturated fat. The fact that they contain unsaturated fat and are free of cholesterol means that they are extra healthy for the heart. If you choose to eat canned beans, read the label to make sure they are not being flavored with meat, as this could imbue them with cholesterol. Consume between four and five servings of seeds, nuts or legumes every week. One serving can be 1/3 cup of nuts, two tbsp. of peanut butter, two tbsp. of seeds, or 1/2 cup of cooked legumes (peas and dry beans). Almonds, hazelnuts, walnuts, sunflower seeds, lentils and kidney beans are excellent sources of magnesium, fiber and protein.
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