More than 15 percent of adults in the United States have high cholesterol levels -- defined as blood cholesterol greater than 200 mg/dL-- the Centers for Disease Control and Prevention states. Following a low-cholesterol diet may help reduce your blood cholesterol. A low-cholesterol diet doesn't mean that you have to go broke. Making smart choices will help you manage your cholesterol and your bank account.
Befriend Beans
Dry beans are an inexpensiv, cholesterol-free source of dietary protein, antioxidants, slow-digesting carbs and essential minerals. Beans are especially rich in soluble fiber, which binds to the cholesterol in your intestine, flushing it out of your body. This forces your body to take the cholesterol from your blood to compensate, lowering blood cholesterol over time. Research published in the February 2011 "Nutrition, Metabolism and Cardiovascular Diseases" found that including legumes into your diet reduces total cholesterol by an average of 11.8 mg/dL.
Opt for Soy
Soy protein sources, like tofu, are cholesterol-free alternatives to fatty meats like steak and pork chops. Extra firm tofu is especially protein-dense and is a good value for those on a budget. Adults who regularly consume soy products tend to have lower cholesterol levels than those who seldom eat tofu, the February 1998 "Journal of Nutrition" found.
Eat Egg Whites
Eggs are an excellent source of complete dietary protein that won't break the bank. But eggs are notoriously high in cholesterol. A single large egg contains more than 200 mg of cholesterol -- two-thirds of your daily cholesterol recommendation if you don't already have high cholesterol. Fortunately, nearly all of the cholesterol in an egg is in the yolk. Cooking with egg whites for omelets, healthy desserts and quiches gives you the high-quality egg protein without the cholesterol.
Go Frozen
Vegetables like spinach, carrots, peas and broccoli are a cholesterol-free part of a healthy diet. However, buying these vegetables fresh can be expensive -- especially if they are out of season. Frozen versions of your favorite vegetables can be significantly cheaper than fresh. Fortunately, frozen vegetables tend to be just as healthy as fresh, BBC News reports. You can use frozen vegetables in stir fries, egg white omelets and other low-cholesterol dishes.
References
- Centers for Disease Control and Prevention; Cholesterol Facts; February 2010
- American Heart Association; Prevention and Treatment of High Cholesterol; March 2011
- "Nutrition, Metabolism and Cardiovascular Diseases"; Non-Soy Legume Consumption Lowers Cholesterol Levels: A Meta-Analysis of Randomized Controlled Trials; L.A. Bazzano, et al.; February 2011
- "Journal of Nutrition"; Decreased Serum Total Cholesterol Concentration Is Associated with High Intake of Soy Products in Japanese Men and Women; C. Nagata, et al.; February 2008
- MayoClinic.com; Eggs: Are They Good or Bad for My Cholesterol?; Thomas Behrenbeck; December 2009
- BBC News; Frozen Veg "Healthier Than Fresh"; March 2003
