Food Low In Trans Fat & Saturated Fat

Eating a low-fat diet can safeguard your body against several health conditions, including heart and coronary disease, obesity and diabetes, according to MayoClinic.com. Foods naturally low in fats, primarily trans fat and saturated fat, are widely available in all of the major food groups. You should still moderately consume a small amount of dietary fat, but it should be either monounsaturated or polyunsaturated fats, which are healthy.

Whole Grains

Whole grains are naturally low in fat, usually containing no saturated fat and never any trans fat, while providing an array of essential vitamins and minerals, according to Lorna Sass in her book "Whole Grains Every Day, Every Way." Whole grains like oats, wheat, barley and rice contain a significant portion of phytonutrients and phytochemicals that help to reduce heart disease by 20 percent, Sass writes. Whole grains can be common breakfast cereals or oatmeal, brown rice and whole-grain pasta. Always be careful when reading packaging that claims "multi-grain," as many times the product will not be whole-grain but simply made of multiple items that do not contain the germ, bran or other vital components.

Dark Green Leafy Vegetables

Dark green leafy vegetables are extremely low in fat and contain no trans or saturated fat. Since the American Heart Association recommends a diet free of any dietary trans fat and a very low intake of saturated fat, supplementing your diet with a variety of dark green leafy vegetables can aid in weight loss and maintenance while providing vitamins A, C, E and K, potassium, folate, iron, and calcium, according to the Centers for Young Women's Health. Additionally, these vegetables, which include kale, chard, collard greens, spinach and arugula, have an incredible amount of fiber that helps to keep your digestive tract free of obstruction and regulate your bowel movements.

Lean Meats

Unlike processed meats like hot dogs, sausage, salami, deli meats and bacon, lean meats can deliver required protein content for a healthy body without high amounts of trans or saturated fat. Lean meats include chicken breast, fish, shellfish and trimmed beef--usually round, sirloin, chuck or loin. A single serving of baked chicken breast contains approximately 3.5 g of saturated fat and no trans fat, according to the U.S. Department of Agriculture Nutrient Database. Fatty fish, on the other hand, is extremely healthy as it is a source of omega-3 fatty acids, which help to combat high cholesterol.