Consuming low-fat foods and vegetables, especially those low in saturated fats, decrease your risk of high blood cholesterol and cardiovascular disease; saturated fats raise your bad cholesterol or LDL, increasing plaque buildup, according to a 2007 article by registered dietitian Janet Bond Brill, Ph.D., published in the "Health & Fitness Journal."
Black Beans
Black beans have a very small amount of fat and pack plenty of fiber. Fiber reduces your cholesterol by lowering the amount of bad cholesterol or LDL in your blood, according to the authors of the book "Exercise Physiology, Energy, Nutrition & Human Performance." A ½-cup serving of black beans has 110 calories, 7 g of protein, 19 g of carbs, 1 g of fat and 7 g of fiber.
Brown Rice And White Rice
Brown rice is rice kernels with the bran and germ layers still covering the endosperm; the endosperm is white rice. A ½-cup serving of cooked, medium-grain brown rice has 108 calories, 2.5 g of protein, 22.5 g of carbs, 1 g of fat and 2 g of fiber. A ½ cup of steamed, long-grain white rice has 102 calories, 2 g of protein, 22.5 g of carbs, a trace amount of fat and 1 g of fiber. Though brown rice is a healthier choice for most of your meals, white rice is better immediately after a workout; it is digested quickly and enhances your muscle cell's capacity to store energy.
Spinach
Two cups of fresh spinach have 14 calories, 2 g of protein, 2 g of carbs, 0 g of fat and 2 g of fiber. Steam or sautee the spinach and mix it in with your rice or beans to enhance your fiber intake without adding many calories. You may also add spinach to your soups or replace two-thirds of the lettuce in your salad with fresh spinach leaves.
Brussels Sprout
A 1-cup serving of boiled Brussels sprouts has 60 calories, 4 g of protein, 14 g of carbs, a trace amount of fat and a whopping 4 g of fiber. Brussels sprout are excellent in soups or steamed and lightly seasoned to accompany lean fish and rice.
Asparagus
Asparagus spears also have plenty of fiber and no fat. Ten pieces of asparagus have 36 calories, 4 g of protein, 4 g of carbs and 4 g of fiber. Sautee, steam or broil this veggie to replace half of your rice or pasta.
References
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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