Cholesterol is a naturally occurring substance in the human body. It is also found in foods derived from animal sources but not in plant-based foods, according to the University of Maryland Medical Center. Cholesterol has several important functions in the human body -- in particular, it aids in the manufacture of vitamin D and helps your body repair cells. However, high cholesterol may promote heart disease, so following a low-cholesterol food plan may help reduce this risk.
Lean Proteins
Focus on consuming lean proteins, such as tofu, lean chicken and turkey, soy milk and tempeh instead of whole-milk dairy products and red meats. Lean proteins provide energy and promote cellular repair without adding excess saturated fats found in beef, pork and whole milk. Saturated fats may increase low-density lipoproteins, which are components of cholesterol that block arteries and promote heart disease, according to Phyllis Balch, author of "Prescription for Nutritional Healing."
Seeds and Nuts
Seeds and nuts are rich sources of dietary fiber, a type of carbohydrate that may lower low-density lipoproteins. It may also lower triglycerides, another "bad" component of cholesterol that may contribute to heart disease, according to Balch. Nuts and seeds also contain unsaturated fats, which may lower cholesterol. Add sunflower seeds, walnuts, hazelnuts, pecans, pumpkin seeds and macadamia nuts to your diet to boost your intake of fiber and unsaturated fats. However, limit serving sizes to about 1 oz. -- seeds and nuts are high in calories, which may contribute to weight gain.
Egg Whites
Substitute egg whites for whole eggs in breakfast dishes such as quiches, frittatas and omelettes. You can also substitute egg whites in breads, cakes and noodles. All of the cholesterol and saturated fat found in eggs are concentrated in the yolks, according to the USDA National Nutrient Database.
Vegetables and Fruits
Like seeds and nuts, vegetables and fruits are rich sources of dietary fiber, according to Balch. Opt for steamed or raw vegetables such as spinach leaves, kale, carrots, broccoli and zucchini to increase your fiber intake. Serve fruits such as apricots, mango slices, kiwi fruit, oranges, pears and apples as sweet treats after meals instead of opting for cookies or pies. Also, add avocado slices to wraps, burritos, salads and sandwiches. Avocados contain oleic acid, a type of essential fatty acid that may help reduce low-density lipoprotein and triglyceride levels in your bloodstream.
Sample Meal
Combining foods to make a nutritious, low-cholesterol meal is a simple process. For example, opt for a 3-oz. serving of white meat chicken or tofu as your main dish. Add 3 oz. of steamed asparagus or broccoli and a slice of whole-grain bread with olive oil, an unsaturated fat, as side dishes. Finish your meal with a 3-oz. serving of blueberries or apple slices.
References
- University of Maryland Medical Center: Cholesterol
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C. et al.; 2010
- USDA National Nutrient Database: Dairy and Egg Products
