The human body creates enough cholesterol on its own to maintain the functions that keep us healthy. Animals' bodies also create cholesterol so when we eat meat or other animal products like cheese, we eat extra cholesterol. This extra cholesterol from the diet is not needed. In fact, according to the National Institutes of Health, too much of it can cause health problems such as heart attacks and strokes. A cholesterol-free diet is not for everyone, but it can be very helpful for those individuals who have high cholesterol or a family history of heart attacks or strokes.
Steps to Having a Cholesterol Free Diet
Step 1
Start by getting rid of all the animal products you have in your cupboard, fridge and freezer. In order to have a truly cholesterol-free diet you need to stop eating all meat, seafood, eggs and dairy, as these foods all have cholesterol. Be sure to check the ingredients list on all the foods in your house that could contain meat, eggs or dairy.
Step 2
Purchase cholesterol-free protein foods to replace your meat, seafood, eggs and dairy. Soy is a plant food from the pea family, and it is very high in protein. According to the National Center for Complementary and Alternative Medicine, eating soy daily may lower your LDL (unhealthy) cholesterol. There are soy versions of beef and chicken available that actually have no meat at all but taste similar. Tofu is also a good cholesterol-free alternative to meat and tastes best when marinated in teriyaki or soy sauce and sautéed. Beans and lentils are two other cholesterol-free, high-protein foods.
Step 3
There is no fruit or vegetable that contains cholesterol. Since cholesterol only comes from animal sources, you can eat any fruit or vegetable without having to worry about cholesterol. Even better is the fact that fruits and vegetables have soluble fiber, which decreases cholesterol in the body. Try celery and carrots with hummus for a perfect snack or eating an apple every day to help keep you regular.
Step 4
Healthy fats that come from plant sources instead of animal sources do not have any cholesterol. Avocados, olive oil and canola oil are three examples of healthy fats that can be used in the cholesterol-free diet. Extra-virgin olive oil, especially, is a good oil for cooking vegetables with so that the flavor of the vegetables is enhanced without any cholesterol or saturated fat. Fats such as bacon grease, butter and cream all contain cholesterol and should be avoided.
Step 5
Whole grains such as brown rice, quinoa, spelt, amaranth, whole grain barley and buckwheat do not have any cholesterol. Whole grains such as 100% whole wheat bread and whole wheat tortillas usually do not have cholesterol but may have a slight amount if they are made with dairy products such as milk or butter. Check the ingredients of packaged whole grains before you buy them and the nutrition information facts panel to make sure there is no cholesterol.
Things You'll Need
- • Fruits
- • Vegetables
- • Whole grains
- • Vegan protein foods such as nuts, beans, lentils, soy and tofu
- • Healthy fats such as avocados and olive oil
