Most dietary cholesterol and fat comes from meat and animal by-products, so consumption of these items should be minimized. Other low-fat, healthful alternatives can provide plentiful amounts of nutrients that are essential for optimum well-being. Strive to eat a variety of these nutrient-dense foods.

Vegetables

From leafy greens to vibrant red peppers, vegetables can be a low-fat, low-cholesterol diet staple that provides folate, zinc, niacin and vitamin K in every bite. For the healthiest preparation methods, avoid frying them in oil and choose steaming or roasting instead.

Fruits

Large amounts of fruit can be eaten on a low-fat, low-cholesterol diet. The bonus is that you are also consuming necessary fiber, vitamin C, vitamin A, iron and essential B vitamins.

Eggs: Good or Bad?

Eggs do contain some fat (5 g) and cholesterol (212 mg), but that doesn't mean they should be avoided. Try to limit your intake to no more than one per day or a couple per week.

Fabulous Seafood

Seafood is a healthy part of any diet since it provides heart-healthy Omega 3s and hardly any fat or cholesterol--and a low number of calories. Grilling or baking your fish is a healthy way to prepare it without using unnecessary butter or heavy sauces.

Expert Insight

Choose whole grains in moderate amounts instead of bleached pasta, white bread or quick-cooking rice. In a 2004 article in Nutrition Research Reviews, Dr. Joanne Slavin reviewed recent studies on the consumption of whole grains and determined that it can decrease your risk of certain cancers, heart disease, diabetes and obesity. (See reference 3.)

Source:

American Egg Board: Incredible Edible Egg

Vitamin Chart for Fruits and Vegetables

Whole Grains Council: Benefits of Whole Grains