Foods Without Cholesterol

When embarking on a heart-healthy diet, it's important to consume a variety of foods without cholesterol. Dietary cholesterol naturally occurs animal products, such as high-fat milk, eggs, meat and butter. To reduce your blood cholesterol level and improve your overall health, limit your consumption of these types of foods. Instead, focus on eating items that are naturally free of cholesterol.

Vegetables and Fruits

• All vegetables and fruits are cholesterol-free, which means that any of them can be incorporated into a low-cholesterol diet. Fruits and vegetables add variety and color to dishes, so take advantage of their cholesterol-free status to have as many as you desire. In addition to being naturally free of cholesterol, some fruits and vegetables contain fibers and fats that help lower cholesterol levels. Broccoli, apples, raisins, peas, brussels sprouts and pears contain high levels of soluble fiber, which stops the absorption of some dietary cholesterol through the intestinal wall. Avocados and olives are high in monounsaturated fats, which are show to lower total and LDL (bad) cholesterol.

Legumes

• Legumes are also an excellent source of cholesterol-lowering soluble fiber. This category, which includes all types of beans as well as lentils, is entirely free of cholesterol. Legumes are very filling and therefore can stand in for animal proteins in many meals. Add beans or lentils to soup or pasta in place of meat to reduce the total cholesterol in a dish.

Grains

• Grains are a sensible source of cholesterol-free soluble fiber, but only if they're consumed correctly. Plain brown rice, oatmeal and barley are superb choices in this category. Some whole-grain breads, pilafs and hot and cold cereals are cholesterol-free, but watch out: Sometimes these items are prepared with cholesterol-laden animal products that affect their healthful quality. Make sure to read nutrition labels on all store-bought whole-grain items to ensure that they are free of cholesterol.

Oils

• Vegetable-based oils, such as olive and canola oil, are cholesterol-free and therefore are heart-healthy stand-ins for high-cholesterol butters. These oils are still high in calories and fat, so it is important to consume them in moderation. Another cholesterol-free butter alternative are plant-sterol-enriched spreads. These spreads, which are meant to take the place of butter and margarine, can be used to remove cholesterol from your diet. Additionally, plant sterols are shown to reduce cholesterol levels.

Proteins

• Though animal products are out when it comes to cholesterol-free foods, there are still plenty of protein-rich items to choose from. Eggs do contain a lot of cholesterol, but that cholesterol is isolated in the yolk. Egg whites are a cholesterol-free protein. Soy protein-based foods, such as veggie burgers, also are generally cholesterol-free. Nuts such as almonds do not contain cholesterol.