Foods Low in Saturated Fat and Cholesterol: Fruits and Veggies Are the Best Way to Go
It’s often said that a healthy
diet should have more colors, referring to the intake of fresh fruits and
vegetables belonging to different food groups. If you want to eat healthy, you
should know how to bring a balance in your diet by choosing the right blend of
fresh fruits and vegetables.
Fruits and vegetables are
proven foods low in saturated fat and cholesterol, if these have any at all.
Eating the right amount of
vegetables and fruits can help you control blood pressure, steer clear of heart
diseases and stroke, cataract and macular degeneration, some categories of
cancer, and stay away from a painful intestinal ailment known as diverticulitis.
Since most fruits and vegetables have a considerable amount of indigestible
fiber, they help in regularizing bowel movements, relieve or avoid
constipation, and let the digestive system work well. In other words, proper
intake of vegetables and fruits lets you stay healthy.
It is believed that at least
4½ cups of fruits and vegetables a day is adequate for most people. However,
the servings of potatoes are not considered in this count. To give your body a
balanced combination of nutrients that it needs, you should go for a variety of
items having different colors and belonging to different categories.
In general, cooked tomatoes,
items having dark or light green leaves (spinach, lettuce, etc), and anything
that has a rich orange, yellow, or red color would be ideal for inclusion in
your diet.
Fruits and vegetables that are
bright and deep in color contain high concentrations of minerals, vitamins, and
antioxidants. Some great options that you can use are:
Fruits:
You can get vitamins, fiber, and antioxidants from
a wide variety of fruits that act as vital components to a healthy diet. For
vitamin C, the ideal choices include oranges and mangoes, while apples can be
included to supply fiber. Berries have antioxidant properties and are even
believed to fight cancer.
Green vegetable:
These are packed with magnesium, calcium, iron,
zinc, potassium, and vitamin C, A, E, and K. Their intake helps in
strengthening the respiratory system and the blood vessels. So, become
adventurous with your greens and try to include items beyond bright and dark
green lettuce and spinach by including mustard greens, kale, Chinese cabbage,
broccoli, etc. into your diet.
Vegetables that are sweet by nature add healthy
sweetness to your meals, thereby reducing your cravings for eating chocolates
and sweets. So, make sweet vegetables like carrots, corns, sweet potatoes,
beets, yams, onions, and winter squash a part of your diet.
Remember that planning is the
first step towards healthy eating. You can win half the battle to eat healthy
if your kitchen is well-stocked with not only fruits and vegetables but, other
foods low in saturated fat and cholesterol.
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