List of Good Cholesterol Foods

An important part of every healthy diet is balance. Part of the balancing process involves limiting your intake of cholesterol. There are many good foods that can help you lower cholesterol and maintain a balance between the "good" cholesterol and "bad" cholesterol.

What is Cholesterol?

Cholesterol is a fatty, waxy steroid essential to human life. The typical dietary intake for Americans is about 200-300 milligrams a day. Cholesterol is an essential component of all cells, and it ensures proper functioning of the cell membrane, or cell wall. Cholesterol most often occurs in animal fats and total fat intake affects human cholesterol levels. A high intake of fatty foods increases your cholesterol levels, causing various forms of cardiovascular, or heart, disease.

Fruits and Vegetables

Since cholesterol exists in animal fats, it follows that foods that come from plants do not have cholesterol. Fruits, vegetables, whole grains and legumes (such peas, beans and lentils) are all cholesterol-free. A healthy diet should include 3 to 5 servings of fruit and vegetables and 6 to 11 servings of grains and legumes a day. A serving size for fruits and vegetable is about one half cup. A serving size of grains or legumes is about a slice of bread or a half cup of cooked grain or pasta.

Poultry

Chicken tends to be lower in cholesterol and saturated fat, the white meat (such as the breast) being the least in both saturated fat and cholesterol. A serving of chicken breast is 4 ounces and contains 2% of your daily total fat and 23% of your daily cholesterol.Turkey is even lower in both cholesterol and saturated fat with 1% and 5% respectively.

Fish

Fish is an ideal low cholesterol food source because it contains omega-3 fatty acids, which lower cholesterol. Mackerel, lake trout, herring, sardines, albacore tuna and salmon have high amounts of omega-3 fatty acids. Shellfish like shrimp and lobster have higher cholesterol amounts and should be avoided.

Eggs

Most meats, such as beef, lamb and pork, tend to have higher cholesterol amounts, but there are alternatives to eating meat. Eggs have both high and low cholesterol components. The yolk (the yellow center) of the egg is very high in cholesterol, nearly 213 milligrams. Consume no more than four whole eggs a week. The egg white has no cholesterol and is a good source of protein.

Dairy

Dairy products tend to be quite high in cholesterol and saturated fat. However, as an important part of a balanced diet you should consume 2 to 3 servings a day. In turn, you should look for fat-free or 1% milk. Try low-fat or fat-free yogurt and low-fat or fat-free sour cream. You should also look for fat-free cheeses or low-fat cheeses made from skim milk. Try non-fat cottage cheese, low-fat ricotta or farmer's cheese made from skim milk.