Cholesterol is made in the liver of animals. This means it is only present in animal products. Foods containing cholesterol include meat, fish, chicken, egg yolks and dairy products. Maintaining a well-balanced and nutritious diet without ingesting any cholesterol is not difficult. If the goal of the diet is to reduce blood cholesterol levels, saturated fat and total fat intake should be limited as well.
Sources of Protein
If a cholesterol-free diet contains no animal flesh, protein must be obtained from other sources. Skim milk and other fat free dairy products are concentrated sources of protein with no cholesterol. The American Heart Association points out that any food with fewer than 2mg cholesterol can be labeled "cholesterol free," according to the U.S. Food and Drug Administration labeling regulations. The white of an egg is also free of cholesterol and high in protein as are all egg substitute products. Beans, when combined with rice and other grains, are a complete source of protein. Smaller amounts of protein present in grains and vegetables add up significantly during the day to total an adequate level of dietary protein.
Fruits Vegetables and Nuts
All plant foods are cholesterol free although many do contain some fat. Avocados, vegetable oils and nuts are examples of plant foods containing fat. Although oils from corn, olives, coconuts and palm kernels have zero cholesterol, they should still be limited to maintain a reasonable dietary fat intake. The Dietary Guidelines published by the U.S. Department of Agriculture suggest keeping total fat intake between 20 and 35 percent of your daily calorie intake, with most from polyunsaturated and monounsaturated sources as opposed to the saturated sources, such as coconut oil and palm oil.
Grain Products
Whole grains are cholesterol free, but fats are often added in the making of a product containing grain, such as bread, cereal or pancakes. Baked goods usually have oil and eggs added, so the resulting cake, pie or muffin is likely to contain cholesterol. Label reading will be vital in determining whether a prepared product contains cholesterol. If products are made in the home, there is leeway for replacing the cholesterol from egg yolks by using egg substitutes or egg whites.
Fats and Oils
Fats are an essential part of the diet for the nutrients contained, as well as for flavoring, texture and the taste they lend to foods. Only fats from animal sources, such as lard, contain cholesterol. Other oils, while cholesterol free, can still promote elevated cholesterol levels in the blood and should be used sparingly. The American Heart Association recommends limiting total fat intake to less than 25 to 35 percent of total calories, saturated fats to fewer than 7 percent of total calories, and trans fats to fewer than 1 percent of total calories.
Dietary Cholesterol Recommendations
While it is possible to maintain a diet free of cholesterol, the guidelines from government health organizations do not stress the need for a level this severe. The 2005 Dietary Guidelines for Americans says the "average" consumer should aim for a cholesterol intake of less than 300mg. For a person at risk of developing heart disease, it should be less than 200mg .
