Low Cholesterol Food List | 102 Foods in PDF

Printable Low Cholesterol Food List (PDF)

Even in otherwise healthy individuals, high cholesterol levels might result in serious health concerns in the long run.

A study conducted by the Centers for Disease Control and Prevention found that about one in every three Americans has high cholesterol, a risk factor shown to increase the likelihood of developing heart disease over time significantly.

A high-cholesterol diet can also raise your risk of having a stroke, and there are no warning signs to alert you to this risk.

Why Consume Low Cholesterol Foods?

A high LDL cholesterol level leads to an increased risk for heart disease and stroke since it can promote plaque to build up in the arteries, a disorder known as atherosclerosis.

If you have high cholesterol, a blood test determines this, and your physician may advise you to engage in physical activity or take the medication in addition to eating a healthy low, cholesterol diet.

Even though there are several diets ideal for hypertension management, weight loss management, and excellent heart health, you could also lower your HDL by following a low cholesterol diet not linked to any other diet plan.

A low cholesterol diet advocates consuming veggies, fruits, nuts, whole grains, lean animal proteins, seeds, and healthy fats.

The diet restricts the consumption of harmful fats and foods with high carbs. Increasing fiber and decreasing unhealthy fats to lose weight.

Besides helping to lower cholesterol levels, the diet also minimizes plaque accumulation.

Try the following healthy foods if you want to get the most nutritional value out of your low cholesterol diet.

Low Cholesterol Food List

Green Leafy Vegetables

Low Cholesterol Food List – Green Leafy Vegetables

Dietary fiber found in leafy green vegetables is an essential component of a healthy diet. Most veggies are high in vitamins, minerals, and fiber, yet they are also low in calories.

Diets high in fiber provide many health benefits, such as a lower risk of overweight, cardiovascular disease, hypertension, and cognitive dysfunction.

Check out this list of the healthiest leafy green veggies to include in your low cholesterol diet list.

• Kale
• spinach
• Collard greens
• Beet greens
• Microgreens
• Cabbage
• Watercress
• Swiss chard
• Romaine lettuce
• Endive
• Arugula
• Turnip greens
• Bok Choy

Other Low Cholesterol Veggies

Other Low Cholesterol Veggies

• Okra
• Potatoes
• Sweet potatoes
• Tomatoes
• Squash
• Pumpkin
• Eggplant
• Carrots

Fruits

Low Cholesterol Fruits

Increasing your intake of fiber-rich fruits may help to keep your LDL cholesterol levels under control.

The high fiber content levels found in the following fruits contribute significantly to reducing cholesterol levels.

• Berries
• Papaya
• Apples
• Citrus fruits
• Avocados
• Plums
• Grapes
• Bananas

Lean Animal Proteins

Low Cholesterol Lean Animal Proteins

Even when following a low-cholesterol diet, it is permissible to consume animal products. It entails selecting meat and cuts with lower fat percentages than the norm.

• Skinned chicken breast
• Skinned turkey breast
• Salmon
• Herring
• Cod
• Pork tenderloin
• Top beef sirloin steak

Plant-Based Proteins Sources

Low Cholesterol Plant-Based Proteins Sources

Plants rich in proteins are a great alternative to meat proteins. They contain high fiber content, amino acids, and other essential nutrients.

The best plant-based protein sources to add to your low cholesterol diet list are:

• Tempeh
• Tofu
• Beans
• Lentils
• Chickpeas
• Edamame

Whole Grains

Low Cholesterol Whole Grains

Making the switch from refined wheat to whole grains in your diet has many health benefits.

They are high in dietary fiber, which can help improve cholesterol levels, cut the chance of developing diabetes, and help you maintain a healthy body weight.

The following whole grains should be on your low cholesterol food list:

• Amaranth
• Brown rice
• Bulgur
• Barley
• Buckwheat
• Rye
• Quinoa
• Steel-cut oats
• Wheat berries
• Wild rice

Healthy Fats

Low Cholesterol Healthy Fats

Unsaturated fats are the healthiest fats since they lower cholesterol decrease inflammation, which is a cause of cardiovascular disease.

Plant-based foods are the primary source of unsaturated fats. At room temperature, healthy fats are liquid.

The two primary types of unsaturated fats are monounsaturated and polyunsaturated, and they include the following:

• Olive oil
• Canola oil
• Peanut oil
• Avocado oil
• Safflower oil
• Fish oil
• Flaxseed oil
• Sunflower oil

Nuts and Seeds

Nuts and Seeds

The following nuts and seeds are full of nutrients and heart-healthy fats that can effectively reduce cholesterol levels and enhance cardiovascular health.

• Walnuts
• Hazelnuts
• Brazil nuts
• Pecans
• Cashews
• Peanuts
• Pistachios
• Almonds
• Flaxseeds
• Sesame seeds
• Chia seeds
• Hemp seeds
• Sesame seeds
• Sunflower seeds
• Pumpkin seeds

Herbs and Spices

Low Cholesterol Food List – Herbs and Spices

Spices and herbs enhance the flavor of food and provide health-promoting properties in cuisines worldwide. According to clinical evidence, amounts of compounds in the following herbs and spices are effective in lowering cholesterol levels and maintaining general health.

• Garlic
• Cinnamon
• Cayenne pepper
• Turmeric
• Ginger
• Sage
• Peppermint
• Basil
• Fenugreek
• Rosemary
• Oregano
• Black peppercorn

Beverages

Low Cholesterol Beverages

Many distinct kinds of beverages have compounds that may be beneficial in lowering cholesterol levels or maintaining them in a healthy range. The liquids to include in your low cholesterol food list are

• Green tea
• Soymilk
• Tomato juice
• Cocoa drinks
• Berry juice
• Veggie or fruit smoothies
• Water

Dark Chocolate

Dark Chocolate

Chocolate-incredibly dark chocolate is a naturally sweet pleasure that you should feel good about since it includes more cocoa than other chocolate products.

It has significant amounts of flavonoids in each serving, beneficial to your cardiovascular system.

According to a 2017 research published in the Journal of the American Heart Association, consuming dark chocolate over time enhanced blood lipid profiles.

Make an effort to choose a dark chocolate product with at least 70 percent or higher cocoa concentration.

Red Wine

Low Cholesterol Food List – Red Wine

Red wine has resveratrol, a polyphenol found in the skin of red grapes that may help prevent blood vessel degeneration by lowering the chances of heart attack and LDL cholesterol levels.

Drinking too much alcohol, on the other hand, can lead to a wide range of other health problems; therefore, while a glass of red wine with dinner is good, avoid exceeding the recommended limit.

Final Thoughts

For the body to function correctly, it requires cholesterol.

However, if you have an excessive amount of it in your blood, it can cause various health problems, including an increased risk for coronary artery disease and other heart ailments.

Low cholesterol foods can help you lower your LDL (“bad”) cholesterol, which is responsible for plaque accumulation in the arteries.

Plaque buildup can contribute to cardiovascular diseases such as heart attack and stroke if left untreated.

Many foods on the low cholesterol food list are excellent and straightforward to add to your regular meals without compromising flavor or your enjoyment.

Printable Low Cholesterol Food List (PDF)

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