The Complete Low-Cholesterol Food List: Empowering Your Plate
A low-cholesterol food list can help you control your diet and make better decisions. The following is a short list of items that are typically thought to be low in cholesterol:
1.Fruits:
- Apples
- Berries (strawberries, blueberries, raspberries)
- Citrus fruits (oranges, lemons, limes)
- Bananas
- Melons (watermelon, cantaloupe, honeydew)
- Grapes
2.Vegetables:
- Leafy greens (spinach, kale, lettuce)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
- Carrots
- Bell peppers
- Tomatoes
- Cucumbers
3.Whole Grains:
- Oats
- Brown rice
- Quinoa
- Barley
- Whole wheat bread and pasta
- Buckwheat
4.Legumes:
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Peas
- Edamame
5.Lean Proteins:
- Skinless poultry (chicken, turkey)
- Fish (salmon, trout, tuna)
- Shellfish (shrimp, crab, lobster)
- Tofu
- Tempeh
- Lean cuts of beef or pork (trimmed of visible fat)
6.Dairy and Dairy Alternatives:
- Low-fat or fat-free milk
- Low-fat or fat-free yogurt
- Cottage cheese (low-fat or fat-free)
- Soy milk (unsweetened)
- Almond milk (unsweetened)
7.Healthy Fats:
- Avocado
- Nuts (almonds, walnuts, pistachios)
- Seeds (flaxseeds, chia seeds)
- Olive oil
- Canola oil
- Peanut butter (unsweetened, no added salt)
To make sure you’re getting a variety of nutrients and limiting your cholesterol intake, don’t forget to include a variety of these items in your diet. This list is available for printing or saving so you can easily refer to it while making meal plans and grocery shopping. For individualized nutritional advice based on your unique health needs, speak with a certified dietitian or other healthcare provider.
