As with any diet, be certain to consult your physician for specific dietary guidelines. Your requirements may exclude some of these foods. Print this handy list, take it with you to the grocery store, and try something new and healthy.
Fruits and Vegetables
Many fruits and vegetables are great sources of vitamins and fiber.
Vegetables: Choose fresh, canned, or frozen, without added fat or salt. All vegetables are cholesterol-friendly. Especially choose dark, leafy green vegetables (such as broccoli, kale, and spinach) and deep orange vegetables (carrots, sweet potato, acorn, and butternut squash). Fruit: Choose fresh, frozen, canned, or dried, without added sugar. Enjoy whole fruit instead of fruit juice so you get the benefits of the fiber. Healthy soups: Good choices include tomato, vegetable, chicken, and minestrone (choose low-sodium prepared options when possible, or better yet, make your own).
Whole Grains and Nuts
Whole-wheat, rye and pumpernickel bread, whole-wheat tortillas and bagelsWhole-grain cereals, such as those that are oat-, bran-, or rice-basedOats and oat bran for soluble fiberNuts and seeds: Brazil nuts, hazelnuts, pecans, chia seeds, and ground flaxseeds for omega-3 fatty acids; almonds and walnuts too, which offer the additional benefit of plant sterols
Beans and Vegetable Proteins
Tofu, tempeh, and soy/vegetable burgers are good sources of soluble fiber. Dried peas and beans, black-eyed peas, kidney beans, soybeans, lentils, and vegetarian baked beans are excellent sources of fiber and protein.
Eggs and Meat
Lean meats: Choose sirloin, chuck, loin and round. Buy “choice” or “select” grades rather than “prime. " Look for lean or extra-lean ground meats. Skinless turkey and chicken: Choose light meat over dark meat.
Fish and Seafood
Fish: Best choices include salmon, trout, sardines, albacore tuna, and herring, as they are rich in omega-3 fatty acids. Also enjoy tuna, mackerel, halibut, tilapia, and cod. Eat at least two servings of fish each week. Other seafood, including clams, crab, oysters, lobster, scallops: Note that shrimp and crawfish are higher in cholesterol, but they are lower in total fat and saturated fat than most meats and poultry, so are a better choice.
Dairy Products
Milk; evaporated or condensed milk for cookingWhey protein powder: beneficial for cholesterol and a good choice to add to smoothies for protein
Desserts and Snacks
Fresh fruits (note that grapefruit can interact with many cholesterol-lowering medications and should be avoided; ask your physician if grapefruit is appropriate for you) Lite air-popped or microwave popcorn Fat-free or non-fat sherbet or sorbet Low-fat angel food cake Low-fat cookies, such as animal crackers, fig bars, ginger snaps, molasses cookies, graham crackers (look for labels that indicate no trans fat) Baked potato chips All-fruit snack bars Gelatin
A Word From Verywell
Although some foods may be more advised for a cholesterol-lowering diet than others, calories are calories and they can add up whether you’re eating healthy foods or junkier options. Be sure to be mindful as you plan your diet.
