Fruits and vegetables, which are low in cholesterol, are also generally low in calories and fat because they contain so much fiber. Many foods that are high in calories are also high in cholesterol, and many low-fat foods also are low in calories. But some foods are low in cholesterol, low in fat and high in calories. That's generally--though not entirely--due to the presence of soluble fiber, which is present to some degree in all plant foods. This is the fiber that aids in digestion and helps reduce the risk of cardiovascular disease, high blood pressure, diabetes, obesity, gastrointestinal problems and colon cancer.
Whole Grains
The least processed of the grains, whole grains are also the healthiest because they are not stripped of their vitamins, minerals and fiber. They can be good sources of protein. They can be high in calories due to their carbohydrate content, but they do not contain cholesterol.
Breads and pasta are diet staples in nearly every culture on every continent, from couscous in North Africa to soba (buckwheat noodles) in Japan, according to the "Encyclopedia of Foods, a Guide to Healthy Nutrition."
A few common examples to consider for your diet: One packet of oatmeal makes a breakfast that contains about 97 calories, 1.5g of fat and 3g of fiber. One slice of Pepperidge Farms' 100 percent whole wheat bread is 100 calories, 1.5g of fat and 4.5g of fiber. One cup of cooked brown rice has about 216 calories, 2g of fat and 3.5g of fiber. One cup of plain pasta (no sauce) has 182 calories, 1g fat and 2g fiber.
Legumes
Legumes are an economical source of vegetable protein, but they must be paired with whole grains to ensure that a meal provides a complete source of amino acids for building proteins. They are also recognized for their high fiber content and low fat content. And, they are cholesterol-free.
Among the many varieties of beans, consider that ½ cup of garbanzo beans is about 134 calories, with 2g of fat and 6g of fiber, while ½ cup of lentils is about 115 calories, less than 0.5 g of fat and almost 8g of fiber.
Vegetables
Vegetables are free of cholesterol and low in fat, and most are low in calories, as well. But the higher-carbohydrate varieties, the starches, contain more calories.
Three to consider are an ear of corn, which has about 59 calories, less than 0.5g of fat and almost 2g fiber; ½ cup of peas, which has about 62 calories, less than 0.5g of fat and almost 4.5g fiber; and one small red potato, about 2 inches in diameter, which has 123 calories, less than 0.5g of fat and 2.5g of fiber.
Fruit Juice
Because it is high in sugar, fruit juice us usually high in calories. Eight ounces of Minute Maid apple juice, for example, has 100 calories--but no fat and no cholesterol.
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