Cholesterol Free Diet Foods

Cholesterol Free Diet Foods

Various research institutes have come to the conclusion that we don’t need to consume cholesterol. That is, we do not require cholesterol in our diets.

Don’t get me wrong, cholesterol is very important for our well being – it is a key component in cellular function. The catch is, we don’t actually need to consume it; our bodies produce sufficient amounts for its needs.

Having said that, the majority of Cholesterol in our diets comes from eggs (yolks), and animal products rich in fats, such as meats and full-fat dairy products, and honestly, these are the primary ingredients in most of our meals.

So, for those looking to lower their Cholesterol levels, or for those who would simply like to maintain a healthy diet, cholesterol free diet foods come in very handy…

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1) Egg Whites

Egg whites, unlike egg yolks have zero cholesterol levels but still come packed with high levels of protein and other essential nutrients. It may have been proven that the effect of egg consumption on blood cholesterol is minimal, but it doesn’t hurt to moderate your intake.

Either way, there are multiple egg white recipes for healthier breakfasts and desserts.

2) Nuts (Almonds, Walnuts, Hazelnuts)

Nuts like almonds, walnuts and hazelnuts are another cholesterol free health-food. They come packed with mono- and poly-unsaturated fats, which help keep your heart and its constituent vessels healthy, by improving general blood cholesterol.


For variety, you can mix a few nut-types and have them as a light snack. But be careful while including these in your diet, since they also come packed full of calories.

3) Potatoes & Sweet Potatoes

Baked or boiled, potatoes can make a great cholesterol free food. Therefore, depending on how they are prepared, potatoes are a surprisingly good source of Vitamin C, Vitamin B-6, Potassium and other vital nutrients with no cholesterol.

Potato salad, for instance, combines celery, onion, whole-grain mustard, fat free mayonnaise, garlic powder, and some fat free sour cream to create a nice nutrient packed cholesterol free meal.

4) Soy

For those that can stand it, the soybean legume has been known to be a very good high-fiber and cholesterol lowering, alternative protein source.

The U.S. Food and Drug Administration (FDA) agrees that 25 grams per day of soy protein may lower the risk of heart disease and also have a role in reducing the chances of getting some hormone-related cancers.

But don’t overdo it. Over-consumption of soy can lead to reduced absorption of calcium, magnesium, copper, Iron and Zinc.

5) Whole Grains (Rice, Oats)

Whole and unprocessed grains like rice and oats are great sources of minerals and dietary fiber, while maintaining very low to zero fat and cholesterol content.


However, care must be taken while preparing these grains, to avoid the use of high fat and cholesterol increasing ingredients like animal-based cooking oils and fats.

6) Tofu

Tofu may not be the most popular food out there, but you cannot deny its merits. So, for those who don’t mind its taste, it comes with various cholesterol related advantages.

Soy falls within the Soy family and is made by coagulating soy milk and then compressing the result into soft white blocks. Therefore, just like soy, it comes packed full of nutrients and does wonders as a cholesterol free meal.

It can also be molded into various tasty, cholesterol free recipes for the tofu lover.

7) Skimmed Milk Yogurt

For those that don’t mind including dairy in their diet, skimmed milk yogurt is a good example of having your cake and eating it.

Yogurt made from skimmed milk has had its fat content greatly reduced, and as a result, has a considerable cholesterol-lowering effect.

So, have some for breakfast and don’t miss out on your calcium while trying to avoid a dairy diet.

8) Bananas

Bananas are another nutrient filled cholesterol-free food. While providing a good source of fiber, specifically soluble fiber, they aid in slowing down the absorption of cholesterol in your blood, thereby reducing your LDL “bad” cholesterol levels.


Therefore, mixing a few into your breakfast cereal would be a very good idea for a tasty low cholesterol breakfast.

9) Avocado

Avocados have always been known to be a very good source of healthy fats. Specifically, mono-unsaturated fat. They therefore play a vital and direct role in increasing your HDL “good” cholesterol while reducing your LDL “bad” cholesterol.

However, you need to be careful while including avocados in your diet; these fruits are considerably high in calories, so a little at a time would be a better idea than eating in excess.

10) Beans, Peas & Lentils (legume)

Beans, peas and lentils are collectively referred to as legumes. They are naturally fat free and high in dietary fiber content. Legumes are known to be a powerhouse recipe for lower cholesterol and all-round health.

Researches have directly linked the increased consumption of legumes to the reduction of LDL “bad” cholesterol, also suggesting a potential reduction in risk for heart-disease.

So you can never go wrong by having a few beans, peas and lentils in your low-cholesterol diet three to four times a week.

11) Mushrooms

Mushrooms are another commonly forgotten but great source of essential nutrients, not to mention cholesterol free.

They can easily be added to almost any dish that you have prepared, adding directly to the nutrient value, without adding too many calories.


They are also a good source of Vitamin D and Iron, are very low in salt and sugar, are fat free and to top it off, they boost your immune system.

12) Tomatoes & Lycopene Vegetables

Tomatoes, carrots, watermelons and other lycopene containing fruits and vegetables are naturally antioxidant and come with zero cholesterol.

Studies say that consuming 25 milligrams of lycopene (the antioxidant that gives tomatoes their red pigment) daily can reduce LDL “bad” cholesterol by about 10 percent.

To take advantage of this, you can simply make a nice carrot, tomato and watermelon juice, using your blender, to have in the morning before or with your breakfast.

13) Garlic & Onions

For those that love the aromatic nature of garlic and onions, these two ingredients are known to reduce incidents of cancer and heart disease.

Surprisingly, scientists have found that garlic produces more beneficial cholesterol-related effects in women than in men, and in those with diabetes or heart disease than in healthier people.

So for those interested in a low cholesterol aroma-filled experience, a nice garlic and onion soup would take full advantage of all these properties.

Choosing Cholesterol Free Diet Foods

With all the cholesterol free diet foods available in the market, it is actually not that difficult to maintain a cholesterol free life.

But, it is also not compulsory.

You have the option of maintaining a balanced diet while keeping your cholesterol levels in check, with the help of the various foods above, combined with a regular exercise schedule.
Exercise increases HDL “good” cholesterol levels while reducing LDL “bad” cholesterol levels in the body.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

24 thoughts on “Cholesterol Free Diet Foods

  1. This food list is really handy. I don’t understand why tofu gets such a bad rap from so many people though. I think it’s really delicious. I would’ve also assumed that because avocados are high in fat they’d also be high in cholesterol. But I was completely wrong about that! Now I also understand why everyone who is watching their weight eats egg white omelettes!

  2. I don’t eat well but my numbers are good. My wife hates me for this. lol. I found that just by taking alcohol out of my diet a few years back I lost a lot of weigth which also helped my numbers. Now I am ten pounds under weight. Do you know of any diets that are healthy that put on weight?

    1. Put on Weight??? Hmmm that’s a new one on me I’m afraid Kirk LOL. I’m afraid I’m only clued up on the lose weight side of things! 🙂

  3. Hi! I do not have any health problems so my life doesn’t depend of knowing the truth. But I found on few places some very logical statements and explanations on cholesterol and how it all works. You can check out some videoson YouTube, these are around 5 mins long

    -You’ll Never See Statins or Cholesterol the Same After This!
    -Truth about Cancer, High Blood Pressure, Cholesterol and Doctors

    I believe our bodies are much smarter than we think they are. What do you think?

  4. Chris,

    I love lists and this list will be quite valuable to me and others who may think about cutting back on cholesterol intake. There’s been a lot of media focus on limiting cholesterol over the years and with so much information, it’s hard to keep the practical things in mind. Lists are practical! I think a lot of people oftentimes forget just how many different kinds of foods are available that don’t contain a lot of cholesterol.

    Thank you.


  5. Hi Chris!

    I have never been particularly worried about my cholesterol levels as I have always been skinny. However, I think this is a misconception and I believe I should be worried too. AS I eat an average of 4 eggs a day, do you recommend I take out the yolk then? even if I don’t have any cholesterol problems?

    Thanks !

    1. Wow 4 eggs a day is pretty impressive! The yolk is the worst part of them of course so if you could remove it you will benefit somewhat. When did you last have your cholesterol levels checked and how old are you ( if you don’t mind me asking! )?

  6. Hi Chris
    Interesting take on the low cholesterol foods.I certainly learned some good stuff here especially the one about the mushrooms.

    It’s been just over two years, that I have stopped eating meat and chicken and have gone onto the vegetarian path.I still consume fish though, but the real battle is looking for foods with low cholesterol content.

    The challenge I am having is to master great tasting tofu whilst still maintaining low cholesterols in the cooking process.Any suggestions here?

    I am really pleased that out of your list, 70percent of the foods are already included in my diet.I knew I was on the right path.
    I am going to spend more time time on your site as I see lots of value for my health here.
    Thank you so much.

    1. Hi Roopesh,

      Well my girlfriend is actually the expert on using Tofu…I’m not really the biggest fan of the stuff if I’m honest! We have covered a few Tofu options in articles on this site – use the search bar on the top right of the screen to find them! 🙂

  7. Hi Chris,

    I didn’t actually realise that our bodies produce cholesterol on their own – very interesting! I thought it was just from eating burgers 🙂

    You’ll be glad to hear that I eat egg whites, mushrooms, tomatoes, garlic often. Unfortunately I eat these ingredients with fried bacon.

    Jokes aside – I’m assuming that you’re recommending eating these foods raw?

    Take care,

    1. Hi Sean,

      Well raw is obviously better but get them in you any way you can! I wouldn’t worry too much about bacon – everything in moderation is fine! 🙂

  8. Hi again Chris!

    Nice article, the topic of cholesterol is quite a convoluted one indeed.

    The traditional stance on cholesterol is emerging as a scientifically flawed hypothesis. As such the paradigm is now shifting towards the notion that dietary cholesterol and consumption of animal fats do not cause cardiovascular disease and may have little impact on blood cholesterol levels.

    I personally follow a higher fat/lower carb diet and my body fat levels are very low. Although I have not had my LDL/HDL levels checked so I cannot comment in that respect.

    I researched this topic some years ago alongside my biology degree, and I remember the work of Dr Chris Masterjohn and Chris Kresser to be highly informative.


  9. Hello,

    I enjoyed reading your post as I learnt a lot of things about cholesterol-free foods. It also confirmed what I thought about some high calories foods such as bananas and avocados. They may be energetic, but honestly their health benefits are so without compare that you can’t help but consume them! Thanks for the good job!

    1. No problem Angelce, great to hear that you enjoyed the article as much as you did! Remember – sharing is caring so feel free to hit those social buttons ( shameless plug! )

  10. Wow , Really great post. I had no idea there were so many thing I like that were good for me too. Im diabetic and the closer i get to 40 the harder it is to control my cholesterol and blood sugar. My girlfriend is always on me to eat better. now I know a little better how to do that. thanks for the info!!

  11. Nice article here! My dad has been lecturing me for years about how I need to eat healthy because everyone in our family has high cholesterol. I try to eat healthy but its so hard! You present some good options here, especially mushrooms. I love mushrooms. I’ll have to call my dad and let him know I’m being healthy!

  12. Hi there,

    This was a really interesting post and I never knew that our bodies didn’t need the intake of cholesterol. It is sad to learn everyday how bad meats can really be because I love all meats, especially streak. Really nice to see all the foods that you have listed and weird how it is everyday ingredients that we over look. Thanks for the tips

    1. I know it’s quite surprising isn’t it Xander? We are often surprised by the results when we put certain lists together on this site (we’re also learning something new every day!)

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