You can begin a cholesterol-friendly diet by reviewing the low-cholesterol food list* below. Thankfully, a low-cholesterol diet requires adding many foods to your daily routine, not just abstaining from foods that are unhealthy. Take this list with you to the grocery store and try something new and healthy!
FRUITS AND VEGETABLES
Fresh or frozen vegetables; especially dark green leafy vegetables (such as broccoli, kale and spinach) and deep orange vegetables (carrots, sweet potato, acorn and butternut squash)
Healthy soups; tomato, vegetable, chicken, minestrone (low sodium when possible)
WHOLE GRAINS
Whole wheat, rye, pumpernickel breads; whole wheat tortillas and bagels
Whole grain cereals such as those that are oat, bran, or rice based
BEANS AND VEGETARIAN PROTEIN FOODS
Tofu, tempeh, soy/vegetable burgers
Dried peas and beans, black-eyed peas, kidney beans, soybeans, lentils, vegetarian baked beans
EGGS AND MEAT
Egg whites and egg substitute
Lean meats: sirloin, chuck, loin and round; choose "choice" or "select" grades rather than "prime" and lean or extra lean ground meats
Skinless turkey and chicken (chose light meat over dark meat)
FISH AND SEAFOODS
Fish, especially salmon, tuna, mackerel, halibut, tuna, tilapia, and cod (eat at least two servings of fish each week)
Seafood: clams, oysters, lobster, scallops, lobster and shrimp
DAIRY PRODUCTS
Skim (nonfat) or 1% milk; low-fat or non-fat evaporated or condensed milk for cooking
Low-fat or non-fat dairy products such as cheese, cottage cheese, sour cream, ice cream and yogurts
DESSERTS
Fresh fruits (Note that grapefruit can interact with many cholesterol-lowering medications and should be avoided. Ask your physician if grapefruit is appropriate for you.)
Lite air-popped or microwave popcorn
Fat-free or non-fat sherbet or sorbet
Low-fat angel food cake
Low-fat cookies, such as animal crackers
Baked potato chips
All-fruit snack bars
Gelatin
*Be certain to consult your physician for specific dietary guidelines. Your requirements may exclude some of these foods.
Also remember: Though some foods may be more advised for a cholesterol-lowering diet than others, calories are calories, and they can add up whether you're eating healthy foods or junkier options. Be sure to be mindful as you plan your diet.
