According to the 2005 Dietary Guidelines for Americans from the US Department of Health and Human Services, diets high in unhealthy fats and cholesterol may increase your risk for heart disease. If you have high cholesterol or have heart disease, you may want to reduce your fat and cholesterol intake. Foods derived from plant sources and not animal sources contain no cholesterol. Many fruits and vegetables, whole grains and legumes are also low in fat.
Fruits and Vegetables
Fruits and vegetables are cholesterol free and most are low in fat. The Department of Health and Human Services lists fruits and vegetables as food groups to encourage because of their high nutrient-density and low amount of calories; many such as citrus fruit, strawberries, red peppers and cabbage provide vitamin C. Spinach, carrots, sweet potatoes and melons provide vitamin A. The Harvard School of Public Health states that diets high in fruits and vegetables lowers blood pressure and may reduce the risk of heart disease. Someone on a 2,000-calorie diet should get at least two servings of fruit and two and a half servings of vegetables each day. A few fruits and vegetables, such as olives and avocados, are high in calories and heart-healthy monounsaturated fat.
Whole Grains
The Linus Pauling Institute Micronutrient Information Center states that whole grains include the bran, endosperm and germ portions of the grain kernel. People who eat more whole grains in place of refined grain products may have a lower risk for heart disease and type 2 diabetes. Whole grains may also help you manage your weight by making you less hungry. They are low fat and cholesterol free foods. According to the 2005 Dietary Guidelines for Americans aim to get at least half of your grains from whole grain sources, and eat at least 48 g whole grains per day. Examples of whole grains include whole grain bread, oatmeal, popcorn and wild rice.
Legumes
Legumes include beans, peas and lentils, and are low in fat and cholesterol free. The guidelines recommend increasing legumes such as garbanzo beans, kidney beans and black beans. According to the Linus Pauling Institute's Micronutrient Information Center, diets high in legumes may reduce the risk for cardiovascular disease, type 2 diabetes and prostate cancer. Legumes provide soluble fiber that lowers "bad" LDL cholesterol levels in the blood. Someone on a 2,000-calorie diet should eat about 6 1/2 cups of legumes per week. You can try adding legumes to salads, eating them as a side dish instead of a starch, or using them as meat substitutes in veggie burgers or chili. Tofu is another option.
References
- Harvard School of Public Health: The Nutrition Source: Vegetables And Fruits
- United States Department of Health And Human Services: Dietary Guidelines for Americans, 2005
- Linus Pauling Institute Micronutrient Information Center: Whole Grains
- Linus Pauling Institute Micronutrient Information Center: Legumes
Member Comments