9 Foods That Do Not Raise Cholesterol

Overview More than 98 million Americans age 20 and up have cholesterol levels over the healthy maximum of 200 milligrams per deciliter, according to a 2013 American Heart Association report. If you’re one of the 32 million people with high cholesterol -- a reading of 240 milligrams per deciliter or higher -- your risks for heart disease, heart attack and stroke are hefty. In addition to avoiding smoking and staying active, eating a healthy diet can help keep your cholesterol levels and overall wellness in-check. Read on to find out 9 foods that do not raise cholesterol and are perfectly acceptable as part of a healthy diet – some might surprise you!

1. Eggs 
Rich in dietary cholesterol, eggs have long been a vilified food when it comes to heart health. Depending on the size of the egg, one yolk can contain up to 185 milligrams of cholesterol, according to the USDA Nutrient Database. “It is not the cholesterol in the egg yolk that is the problem,” said Barry Sears, a biochemist and president of the Inflammation Research Foundation in Marblehead, Massachusetts, “but the high levels of arachidonic acid that potentially increase inflammation in the arterial wall.” Americans tend to overconsume essential omega-6 fats like arachidonic acid and lack essential omega-3s. To reap eggs’ nutritional benefits, such as vitamins B-12 and D, without damaging your cardiovascular health, the Harvard School of Public Health recommends limiting your intake to one egg daily if you have heart disease or diabetes.

2. Olive
Oil Because cholesterol is a fat produced by your liver and found in various foods, avoiding fat-rich foods if you're prone to high cholesterol may seem practical, but – keep in mind -- not all dietary fats or sources are nutritionally equal. As a solid fat source, butter may increase your cholesterol levels, according to biochemist and Inflammation Research Foundation President Barry Sears, because “bad” LDL cholesterol requires fluidity. Sears recommends a heart-healthy alternative: “Olive oil would be an excellent choice.”

3. Nuts
An analysis of 25 nut consumption studies published in the Archives of Internal Medicine in 2010 showed that daily nut intake can lower overall cholesterol and triglyceride levels and improve the ratio of “bad” LDL cholesterol and “good” HDL cholesterol. “Most nuts are low in saturated and omega-6 fats, and high in polyphenols,” biochemist Sears says. “That's a winning combination to reduce inflammation.” He recommends aiming for about 1 ounce per day, which is equal to about 24 almonds, 35 peanuts or 18 medium-size cashews.

4. Yogurt 
In a study published in the European Heart Journal in 2013, the dairy intake and heart disease risk factors of 3,078 adults ages 35 to 64 were analyzed. Participants who consumed the highest amount of low-fat dairy products showed the lowest risks for heart disease. Additionally, no significant link was drawn between high-fat dairy intake and heart disease markers. “Dairy products are an important part of our nutritional health,” said Dr. Tiffany Sizemore-Ruiz, a concierge medicine physician, internist and cardiology fellow who specializes in diet, nutrition and preventative medicine in Fort Lauderdale, Florida. “They are full of calcium, protein and a multitude of vitamins." For maximum benefits without excess saturated fat and calories, she recommends opting for low-fat and part-skim varieties of yogurt, cheese and milk.

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