Low Cholesterol Foods

Low cholesterol foods and your diet

If you are seeking more information about low cholesterol foods here are a few thoughts on your diet.

Presumably you want to lower your cholesterol so you will have to review what you currently eat. Look at how much fatty food is in what you eat each day and perhaps you usually have eggs for breakfast. Or that bacon sandwich at lunchtime. Everyday we are bombarded with new revelations about what harm this food or that food will do to us, it can be confusing and frustrating to know what to eat.

Here are some of the foods from the guidelines below you should consider eating if you want to reduce those bad cholesterols in your personal diet:

You should include some high fiber foods in your daily diet. We suggest cereals and whole grain breads.  Substitute rye or wheat for white breads. Fruit contains fiber.

You will find there is more fiber in fresh fruit than fruit juices. Avoid artificially sweetened fruit juices.

Many of us consume drinks throughout the day that include milk. If you do this then you should be replacing whole milk with skimmed or 2% milk.

Cholesterol ‘free’ foods:

Food Type	Cholesterol [mg]
Vegetables	0
Fruits	0
Grains	0
Pulses	0
Nuts	0
Seeds	0
Vegetable Oils	0

Source: Human Nutrition Information Service. 1976-1987. Composition of Foods. Handbooks 8-1 through
8-16. Washington, D.C.: U.S. Dept. of Agriculture

Low Cholesterol Foods – guidelines:

Daily	3 times each week	Once each week	Avoid
Fats & Oils Daily - small amounts of Olive Oil and Rape Seed Oil	Olive oil, rape seed oil	Margarine & shortening labelled ‘high in polyunsaturates’. Sunflower oil, corn oil, soya oil, safflower oil, grapeseed oil, peanut (ground nut) oil, reduced-fat & low-fat spreads.	All Margarines, shortenings & oils not labelled ‘high in polyunsaturates’. Butter, dripping, lard, suet, palm oil, cooking or vegetable oil of unknown origin. Hydrogenated fats and oils.
Meats Daily – Chicken & Turkey (without skin), veal, rabbit, game, soya protein, very lean red meat (grilled)	Lean beef, pork, lamb, ham & gammon, very lean minced meat.	Liver, kidney, tripe, sweetbreads, grilled-back bacon (pre-boil in water), duck (without skin), low-fat pate.	Sausages, luncheon meats, canned beef, pate, salami, streaky bacon, burgers, goose, meat pies & sausage rolls, pasties, scotch eggs, visible fat on meat, crackling, breast of lamb, belly pork, luncheon meat, duck, pork pies, skin on poultry.
Eggs and dairy foods Daily - Skimmed milk, soya milk, cottage cheese, low-fat curd cheese, low-fat yoghurt, egg white, low-fat fromage frais	Semi-skimmed milk, no more than 3 whole eggs per week icluding those in baked items, e.g. cakes, quiche, flans.	Medium-fat cheese, e.g. Edam, Camembert, Gouda, Brie, cheese spreads, half fat cheeses labelled ‘low-fat’. Sweetened condensed skimmed milk.	Full-cream milk, evaporated or condensed milk, cream, imitation cream. Regular fat cheeses, stilton, cheddar, cream cheeses. Full-fat yoghurt.
Fish Daily – All fresh & frozen fish, (avoid frying) e.g. cod, plaice, herring, mackerel	Fish fried in suitable oil, fish fingers or fish cakes, (grilled). Tinned fish in oil (drained), or tomato sauce e.g. sardines, tuna.	Oysters, mussels. Occasional scampi, prawns, shrimps, lobster, crab, winkles, molluscs. Smoked fish e.g.salmon.	Fish roe, taramasalata, fried scampi, fish fried in hard fats.
Fruit and Vegetables Daily - All fresh and frozen vegetables, Fresh fruit, unsweetened tinned fruit, dried fruit.Baked or boiled potatoes (eat skins), tofu. Eat at least 5 -7 portions per day.	Olives, avocada.	Fruit in syrup, crystallised fruit, chips and roast potatoes cooked in rape seed oil. Oven chips labelled ‘cooked in sunflower oil and 40% less fat’ (grill if possible).	Deep-fat fried chips, roast potatoes, (unless cooked in rape seed oil), potato crisps & savoury snacks.
Nuts Daily - Chestnuts.	Walnuts, pinenuts.	Pistachio nuts, pecan, almonds,, sesame or sunflower seeds. Peanuts and most other nuts, e.g. hazelnuts,brazil nuts.	Coconut, cashew nuts.
Cereal Products Daily – Wholemeal flour, oatmeal,wholemeal bread,wholegrain cereals, porridge oats,crispbreads, brown rice,wholemeal pasta, cornmeal, untoasted sugar-free muesli, rice cakes.	White bread, white flour, white rice & pasta,water biscuits, w or oat scones, teacakes, pancake, matzos.	Sugary coated breakfast, plain semi-sweet biscuits, ordinary muesli.water biscuits.	Sweet biscuits, cream-filled biscuits (unless cooked in rape seed oil), Fancy breads, e.g. croissants, brioches: savoury cheese biscuits.
Desserts, Prepared Foods Daily - Jelly (low-sugar), sorbet, fat-free homemade soups.	Homemade pastry, puddings, cakes, biscuits, sauces etc. made with wholemeal flour & suitable fat or oil, Low-fat ready prepared meals, skimmed milk pudding. Low-fat yoghurt. Low-fat sauces.	Non-dairy ice cream, custard mix made with water or skimmed milk.	Processed pastries, commercially made cakes and biscuits made with saturated fats. Suet dumplings and puddings: butter and cream sauces. All proprietary puddings and sauces. Snacks deep fried in solid fats. Dairy ice cream. Cream soups, Packet soups.
Beverages Daily - Freshly made tea, coffee, mineral water, fruit juice (unsweetened).	Alcohol - 3-4 units per day (men). 2-3 units per day (women) Maximum 21 units per week (men) Maximum 14 units per week (women)	Sweet soft drinks, squashes,fruit juice (sweetened) malted milk or hot chocolate drinks made with skimmed milk.	Whole milk drinks, cream based liquers, e.g. Irish coffee. Full-fat malted drinks, drinking chocolate. Cream soups. Non-dairy coffee whitener
Sweets, Preserves, Jams & Spreads Daily - sugar-free artificial sweetners, low-fat jam, jelly & marmalade	Jam, Jelly, Marmalade, Honey, low-fat soft cheese, low-fat spreads.	Boiled sweets, fruit pastilles & jellies. Marmite, Bovril, chutneys & sweet pickles, fish &meat pastes, peanut butter, peppermints. Sugar, sorbitol, glucose, fructose.	Mincemeat containing suet. Chocolate spreads, candy bars, toffees, fudge, butterscotch, chocolate, coconut bars.
Salt, Spices, Sauces and Dressings Daily – herbs, spices, lemon juice, garlic, pepper.	Homemade salad dressings & mayonnaise made with suitable oils, Low-fat dressings, e.g. lemon or low-fat yoghurt. Low-calorie salad cream or low-calorie mayonnaise & dressings.	Parmesan Cheese.	High salt intake, tabasco, soy sauce, oridinary or cream dressings & maonnaise, worcestershire sauce. Cream cheese dressings.

Resource data: British Hypertension Society

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