Which foods are best for high iron low cholesterol?

High Iron, Low Cholesterol Foods: A Delicious Combination

Balancing high iron and low cholesterol in your diet is achievable with a variety of delicious foods. Here's a breakdown of some great options:

Iron-Rich Foods:

* Lean Red Meat: Beef, lamb, and venison are good sources of heme iron, the most easily absorbed form. Choose lean cuts and trim off visible fat.

* Poultry: Chicken and turkey, especially dark meat, are excellent sources of iron. Remove the skin for lower fat content.

* Fish: Salmon, tuna, and sardines are high in iron and omega-3 fatty acids, which are good for heart health.

* Beans and Lentils: Excellent plant-based sources of iron. Try black beans, kidney beans, chickpeas, and lentils.

* Fortified Cereals: Look for cereals fortified with iron.

* Spinach and other Leafy Greens: Spinach, kale, and collard greens are rich in iron, though the absorption is lower than heme iron.

* Dried Fruits: Raisins, apricots, and prunes are excellent sources of iron.

Low-Cholesterol Foods:

* Fruits and Vegetables: Choose a variety of fruits and vegetables, including berries, apples, bananas, carrots, broccoli, and tomatoes.

* Whole Grains: Opt for brown rice, quinoa, oats, and whole wheat bread.

* Legumes: Lentils, beans, and peas are low in fat and cholesterol.

* Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are heart-healthy choices.

* Fish: Salmon, tuna, and sardines are low in saturated fat and high in omega-3 fatty acids.

* Low-Fat Dairy Products: Choose low-fat yogurt, milk, and cheese.

Combining the Best of Both:

* Lentil Soup with Spinach and Feta: This hearty soup is packed with iron and fiber, while the feta cheese adds some protein.

* Chicken Stir-Fry with Brown Rice: A quick and easy meal with lean protein, whole grains, and colorful vegetables.

* Salmon with Roasted Vegetables: A delicious and healthy meal with omega-3 fatty acids, iron, and vitamins.

* Black Bean Burgers: A great meatless option high in iron and fiber.

Tips for Increasing Iron Absorption:

* Vitamin C: Pair iron-rich foods with vitamin C-rich foods, such as citrus fruits, tomatoes, and bell peppers.

* Avoid Tea and Coffee: These beverages can inhibit iron absorption.

* Cook Iron-Rich Foods with Acid: Lemon juice or vinegar can help increase iron absorption.

Remember, it's best to consult with a doctor or registered dietitian for personalized dietary advice based on your individual needs. They can help you create a meal plan that meets your specific health goals.