Low-cholesterol Heart-healthy Foods

If you have high cholesterol, you are at a greater risk of developing coronary heart disease. While heredity does play a role in blood cholesterol levels, diet can also influence your numbers. Including more heart-healthy foods in your diet that are low in cholesterol can help improve your heart health.

Lean Meats

Animal products are the primary source of cholesterol in your diet. Choosing lean cuts of meat can help you limit your intake. A healthy diet should limit total dietary cholesterol to less than 300 mg a day. A 3 1/2-oz. portion of skinless chicken contains 85 mg of cholesterol, and the same size serving of beef sirloin contains 89 mg of cholesterol. Fish makes a heart-healthy choice, being low in both saturated fat and cholesterol. High intakes of saturated fat can also increase blood cholesterol levels. A 3 1/2-oz. portion of salmon contains 58 mg of cholesterol, while the same portion of halibut contains 41 mg. Both salmon and halibut are good sources of omega-3 fatty acids, which can help lower your blood cholesterol levels.

Low-Fat or Nonfat Dairy

Like meats, dairy foods also contain cholesterol. Choose more low-fat or nonfat dairy foods to limit your intake. A 1-cup serving of nonfat milk contains 4 mg of cholesterol, and the same serving of low-fat milk contains 10 mg of cholesterol. Nonfat yogurt and low-fat cottage cheese are also low in cholesterol, each with 10 mg per 1-cup serving.

Fruits and Vegetables

Fruits and vegetables are naturally cholesterol free and make a heart-healthy addition to your diet. Fruits and vegetables are a good source of fiber, vitamin A, vitamin C and potassium. Fiber in foods, specifically soluble fiber, can help prevent you from absorbing cholesterol and lower your numbers. The American Heart Association recommends 25 to 30 g of fiber a day on your heart-healthy plan. Vitamins A and C are important antioxidants that prevent cell oxidation and may offer protection against heart disease. Including more natural potassium in your diet from foods like fruits and vegetables can reduce your blood pressure and also improve your heart health.

Whole Grains

Like fruits and vegetables, whole grains are also naturally cholesterol free and are a good source of fiber. Barely and oatmeal are good sources of soluble fiber. Whole-wheat bread, whole-grain cereals and wheat bran provide insoluble fiber, which helps move food through your digestive tract.

Oils

Instead of butter, use oils as your source of fat. Oils are cholesterol free and high in monounsaturated and polyunsaturated fat. These unsaturated fats do not contribute to blood cholesterol levels like saturated fats. Heart-healthy choices include olive oil, canola oil, safflower oil and soy oil. Oils are a concentrated source of calories, and you should consume them in limited amounts --- no more than 6 tsp. per day on a 2,000-calorie diet.