Diet plays an important role in low cholesterol levels, so it is important to eat food with low cholesterol.
Cholesterol is found only in products that come from animals. Red meat is high in cholesterol, while fish and poultry are much lower. Although fish and poultry are low in cholesterol, it is still best to limit your intake of them. Fruits, vegetables, whole grains and legumes are foods that contain no cholesterol, so head for the produce aisle and stock up.
To help lower your cholesterol in your diet, eat 3 to 5 servings of fruits and vegetables and 6 to 11 servings of whole grains and legumes per day.
Breads, cereals, rice, pasta, and other grains, and dry beans and peas are also generally low in cholesterol and fats, but high in starch and fiber. However, it is important to read labels on baked goods, breads and sweet products as they may be made with high-cholesterol, high-fat ingredients like milk, butter and eggs.
Egg yolks are high in cholesterol, so it is important not to consume more than 4 per week. Instead, substitute egg whites in recipes (one full egg is equal to two egg whites).
In the dairy department, look for the following labels: fat-free or 1% milk, low fat or nonfat yogurt; "Fat-free," "reduced fat," "low-fat," or "part skim" hard cheeses that have less than 3grams of fat per ounce; Low-fat (1 percent) or nonfat cottage cheese, farmer cheese, or part-skim or light ricotta, which often have less than 3 grams of fat per ounce.
Eating low cholesterol produce and dairy is only half the battle. It is also important to read labels found elsewhere in the store. Certain fats can actually increase cholesterol levels in the body. Saturated fats and Trans fatty acids (Trans fat) are amongst the worst for cholesterol, so make sure to only purchase foods with low levels of each.
