According to the United States Department of Agriculture (USDA) you should not eat more than 300 milligrams (mg) of cholesterol a day. Our bodies actually produce enough cholesterol on their own to furnish our body's needs, and getting too much dietary cholesterol can lead to unhealthy build-up and blockage. Animal products---including meat, poultry, eggs, milk and other animal-derived products---are the only foods that contain cholesterol, so there are many foods with no cholesterol.
Fruits and Vegetables
Fruits and vegetables have no cholesterol and they are also rich in cholesterol-lowering fiber. To receive the maximum benefit from them, avoid preparations that add unnecessary fat, such as frying or adding sauces.
Grains
Grains, including bread, pasta and cereals, do not contain cholesterol, but choose heart-healthy whole grains over refined white flour products. Check the ingredient label carefully if you're buying bread or baked goods since many recipes contain butter, which does have cholesterol.
Egg Whites
Eggs have cholesterol, but only in the yolks. If you substitute egg whites for whole eggs in a recipe, use two egg whites for each whole egg.
Beans and Legumes
Beans and legumes are good sources of protein and fiber that contain no cholesterol. Preparation is important, since adding butter, bacon and other cholesterol-containing ingredients adds cholesterol.
Seasonings
Seasonings and condiments, including mustard, ketchup, herbs, spices and garlic are all cholesterol free.
Oils
Olive oil, corn oil and canola oil contain no cholesterol and may help to improve your body's production of good cholesterol.
