Many people who are overweight or obese are interested in losing weight and regaining their health. As of 2008, about 34 percent of Americans age 20 and older were obese, according to the Centers for Disease Control and Prevention. Obesity increases your risk of healthy issues and illnesses including high blood pressure, heart disease, cancer and type 2 diabetes.
Healthy Diets Contain Healthy Fats
Healthy non-fat diets are not feasible, because if a diet were completely non-fat, it would not be healthy. A certain amount of healthy fats are necessary for your health. Many vitamins and antioxidants are only soluble in fat, so if you do not eat fat, you would not benefit from their healthy properties. Omega-3 fatty acids are vital for a healthy diet, because they reduce inflammation and help to prevent and treat myriad health conditions. Most Americans eat too much saturated, trans fat or vegetable oil, but not nearly enough omega-3 oils. You can obtain omega-3 oils from flax seed oil, walnuts, hemp seeds, or one of the most potent forms, purified fish oil supplements or fish. Sushi is a great source of fish oil because it is not cooked, which preserves the integrity of the oil.
Non-fat Options
Minimizing your saturated fats can dramatically improve your health if you have high cholesterol. Do so by replacing your main sources of saturated fats with non-fat options. Foods high in saturated fats are most often found in animal products such as meat, eggs, whole milk, cheese and other dairy products. Dairy is the main animal product that provides you with fat-free options. The healthiest non-fat dairy is organic, because it does not contain growth hormones, which may lead to cancer, according to the Physicians Committee for Responsible Medicine. Many countries have banned the use of the unhealthy artificial fat -- trans fats -- which are also known as partially hydrogenated oil. To avoid trans fats, do not eat fried food at restaurants. Also, check the ingredient list on packaged food to make sure it does not include partially hydrogenated oil or margarine. The trans fat amount on the nutritional label only accounts for amounts that are greater than .5 g. Many times, you can find products that list 0 g trans fats, yet still have partially hydrogenated oil in their ingredient lists.
Low-fat Options
Reducing your amount of saturated fat is helpful in preventing hypertension, heart disease and other health issues. The American Heart Association suggests limiting your amount of saturated fat to less than 7 percent of your daily calories. Most dairy products offer low-fat options. If you eat meat, look for lean options for reduced fat.
Vegan Diet
A vegan diet excludes meat, poultry, seafood, dairy and eggs. Well-balanced vegan diets contain minimal amounts of saturated fat and greatly lower your risk of obesity and other health risks. Avoid eating palm oil, coconut oil, milk or ice cream, because they generally are high in saturated fat.
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