Sunflower seeds are very low in cholesterol and sodium, thereby protect your heart. These seeds are a good source of vitamin B6, thiamin, magnesium, copper, phosphorus, manganese and selenium, and are rich in vitamin E (Alpha Tocopherol). To keep your daily nutrition upright, you should opt for these seeds. Sunflower seeds are also very good for your digestion and brain health.

Best Fats and Oils for Low-Cholesterol Cooking

To curb cholesterol levels, it's important to limit fat intake without going to extremes. It's also important to choose the right fats and oils for preparing meals and snacks.

The fat found in butter, margarine, soft spreads, and vegetable oils is considered either good (unsaturated) or bad (saturated and trans fat).

Unsaturated fats -- monounsaturated and polyunsaturated - are deemed beneficial because they prevent clogged arteries that block the flow of blood to the heart and brain. Unsaturated fats should be the main types used in food preparation.

Monounsaturated fat is the primary type found in olive, canola, and sesame oils, as well as in avocados and avocado oil, and in nuts and their oils. Polyunsaturated fat is prevalent in corn, cottonseed, and safflower oils; sunflower seeds and sunflower oil; flaxseed and flaxseed oil; soybeans and soybean oil; tub margarine and soft spreads; and seafood.

Saturated fat increases the risk of blocked blood vessels. It's prevalent in fatty meats, and in full-fat dairy foods including butter, cheese, ice cream, and whole milk, all of which also contain significant dietary cholesterol. Coconut oil, palm, palm kernel oil, and cocoa butter supply large amounts of saturated fat, too, but are cholesterol-free.

Your body makes all the saturated fat and cholesterol it requires, so you don't need to eat any. You also don't need any trans fat, which, like saturated fat, increases the risk of heart disease and stroke. Trans fat is found in stick margarine, some tub margarine, and in shortening, as well as in some processed foods such as cookies, crackers, and pastry. Cooking oils do not contain trans fat.