Many of us know what cholesterol is but do we know how deadly this substance is if not keep to normal levels? Cholesterol is a waxy substance in fats found in our arteries and is crucial in the formation of cell membranes and other tissues. High cholesterol levels can lead to a stroke. This is the main reason why some people have heart disease. So, how can you avoid this? Having cholesterol free foods and proper exercise can lower your cholesterol level.

This doesn't mean that you can eat all you want because you are eating cholesterol free foods. It means that you have to watch what you eat. Eating at least three to five servings of fruit or vegetables each day is good. Fruits and vegetables are good substitutes if you want your diet to be all cholesterol free foods. When shopping for fruits and vegetables, buy them as snacks, salads, side dishes, desserts and main dishes. Add a variety of vegetables to meat or make a vegetarian main dish. Wash and cut up raw vegetables before storing them. Always serve fresh fruits on desserts.

Also, you should be conscious of your carbohydrate intake if you have a low HDL cholesterol level. Your carbohydrate should be below the maximum of 60% of the total calories. Breads, rice, cereals, beans, peas and pasta are foods that are high in starch and fiber but low in saturated fat and calories. Except for bakery breads and sweet bread products, these foods have no dietary cholesterol. Just remember when buying this kind of food to select whole grain breads and not the white breads since they have more fiber content. Dry cereals are also one kind of cholesterol free foods.

If you are eating out, remember to choose those restaurants that offer delicious low-cholesterol, low-fat meals. Ask the server how the food that you have ordered is prepared. Avoid fried, crispy, basted, braised, au gratin, stewed, pan-fried, sautéed; these dishes are high in fat. Also avoid dishes that are pickled, smoked, au jus, tomato based and foods with teriyaki sauce. Instead choose dishes that are steamed, broiled, poached, grilled, baked and roasted. If you are dining on fastfood, avoid burgers with cheese, special sauce and bacon.

Bacons, sausages and eggs are loaded with cholesterol. Try having fresh fruits, lean ham, and oatmeal for breakfast. Eggs have very high cholesterol, especially the egg yolk. Try substituting egg whites for egg yolks. Egg whites have zero cholesterol. A single egg yolk has 213 milligrams of cholesterol. As for poultry, choose chicken rather than duck. Be sure to remove the skin before cooking since this is where most of the fat is stored.

Now that you have an idea which foods are high in cholesterol, you will be more conscientious next time you eat. Just steer clear of these cholesterol-loaded foods and consume only cholesterol-free foods. This way, you will have a healthy body without worrying of getting a stroke or any heart diseases.