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Low-Fat Foods With No Cholesterol or Sodium

by
author image Derek Bryan
Based in Cleveland, Derek Bryan has been writing professionally since 2009. Focusing on nutrition, health and fitness, Bryan has been featured on several notable health-related websites, including CAMCommons.com. Bryan holds an English degree from the Ohio State University, with a specialty in rhetoric and composition.
Low-Fat Foods With No Cholesterol or Sodium
Choosing foods low in saturated fat, cholesterol and sodium is important for maintaining health. Photo Credit mgturner/iStock/Getty Images

Typical Western diets high in fat and sodium are associated with several health complications. High cholesterol is usually a result of excessive saturated fats, which are found in meats and animal products, or trans fats, which are found in hydrogenated oils. Elevated blood pressure often results from consuming too much sodium. Pursuing a diet of low-fat foods with no cholesterol or sodium has a number of benefits, including reducing blood pressure and decreasing cholesterol in the body.

Defining Amounts

New York University Langone Medical Center describes a fat-restricted diet as one with less than 50 grams of fat consumed per day. Foods are considered sodium-free if they contain less than 5 milligrams of sodium per serving. Choosing fresh foods over their processed or canned alternatives is generally a better choice, as processed foods contain added sodium and higher levels of fat and cholesterol.

Fruit Choices

Fresh fruits are naturally free of cholesterol, and most fruits are low in fat and sodium. For example, one medium-sized apple contains no cholesterol or fat, and has only 2 milligrams of sodium. One medium-sized banana also contains no cholesterol, less than half a gram of fat and only 1 milligram of sodium. Avoid canned fruits, which often contain added sodium.

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Vegetable Choices

Like fruits, all raw vegetables are cholesterol-free and most are sodium-free, making them another ideal food choice in the confines of the diet. For example, a 1/2-cup serving of green beans contains no cholesterol, no fat and only 6 milligrams of sodium. Freshly cooked vegetables with no added ingredients and frozen vegetables are good choices, but avoid canned vegetables, which are often high in sodium.

Other Choices

Animal sources of food tend to contain cholesterol and fat, with the exception of nonfat dairy products and egg whites. One large egg white contains no fat or cholesterol, but still contains 55 milligrams of sodium. Most types of whole-grain bread contain less than 1 gram of fat per one-slice serving and zero cholesterol, though most do contain sodium. Sodium-free breads are available, however. Dried beans are usually acceptable choices, as long as they are prepared without added fat or sodium.

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References

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