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Low Cholesterol Foods

Cholesterol is a waxy, fatlike substance that is essential for the normal functioning of the body. Cholesterol is present in cell walls or membranes and is also present in the brain, nerves, and muscles in the body, the skin, liver, intestines, and heart. The body uses only a small amount of cholesterol in the blood to produce hormones, vitamin D, and bile which helps to digest fat. Cholesterol is mainly found in animal products or foods which contain animal products. A diet low in cholesterol helps promote healthy heart and overall well-being. The low cholesterol foods are:

  • Fruits and vegetables: These are also called Cholesterol-free food as they come from plant and have no cholesterol in them. Fruits and vegetables are also a rich source of fiber, which helps reduce cholesterol levels and decrease the risk for heart disease.
  • Whole grains: Whole Grains: Whole grains contain the entire kernel and consuming whole grains improves heart health and lowers heart disease risk. Eating whole grains lowers LDL cholesterol (the bad cholesterol) whereas eating refined grains increases cholesterol and triglycerides. Whole grains also contain fiber which is good for the health of the heart.
  • Healthy Fats: Healthy Fats: Differentiating between healthy fats and unhealthy fats and avoiding the unhealthy ones from is an integral part of a heart healthy diet. Healthy fats include fatty acids from olive oil, avocado, nuts and vegetable oil and omega-3 fatty acids. Increasing intake of omega-3 fatty acids helps in reducing the risk of heart disease. Unhealthy fats include saturated fat from meat and dairy and Trans fat from margarines, shortening, breads, cakes and French fries.
  • Lean Meat: Cholesterol is found in animal products so it is best to avoid them but at the same time it is important to consume meats as they are important for our nutritional requirements. The solution lies in consuming lean meats such as skinless chicken breast and fish.
  • Low-fat Dairy Product: It is healthy to choose skim, low-fat or reduced-fat varieties of dairy products as they help to decrease your cholesterol intake. Low cholesterol milk products include skim milk, low-fat yogurt, fat-free ice-creams.
  • Egg Whites: Egg yolks are high in cholesterol whereas egg whites have no cholesterol in them. So it is healthy to use egg whites in recipes that use eggs.
  • Fish: Fish like Salmon have are rich with Omega-3 fatty acids which are very helpful in reducing cholesterol levels.