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Benefits of Low-Fat Diet
Fat is an essential macronutrient, but too much fat is detrimental to health. A low-fat diet has many health benefits 1. Healthy cooking methods and smart decisions when eating out can support a low-fat diet.
The Basics
Unsaturated fats include fat from olive and vegetable oils, nuts, avocados and fish. Unsaturated fats are healthier than saturated and trans fats because they can actually help prevent heart disease. Federal dietary guidelines recommend that less than 30 percent of daily calories come from fat and that less than 10 percent come from saturated fat.
Weight
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Fat is high in calories, and the U.S. Department of Agriculture (USDA) says consuming too many calories causes weight gain and obesity. A low-fat diet supports a steady weight and can prevent weight gain because it is lower in calories than a high-fat diet. A low-fat diet supports weight loss and generally limits all types of fat because weight loss requires a reduction in total calories.
Heart Disease
A low-fat diet not only reduces the risk of heart disease, but also actually protects the body because:
- naturally low-fat foods tend to be high in vitamins
- minerals
- fiber
- antioxidants
- phytochemicals
According to the USDA, fiber can lower cholesterol and blood pressure. Antioxidants prevent diseases such as cancer by destroying harmful chemicals called free radicals.
Low-Fat Foods
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High-fat foods are ones that are made with a lot of saturated and trans fats such as:
- fast foods
- processed foods
- snack foods
- mayonnaise
- creamy salad dressings
- whipped cream
- gravy made from meat drippings
- cream soups
- ice cream
- chocolate
Milkshakes, blended coffee drinks and alcoholic dessert drinks are examples of beverages that can be high in fat.
Considerations
When eating out, the American Dietetic Association suggests requesting salad dressings, dipping sauces and mayonnaise on the side because these tend to be high in fat and calories. Ordering coffee with fat-free or skim milk, getting steamed vegetables instead of sautéed vegetables and sticking to clear broths instead of creamy soups will also help reduce the fat in a diet. Removing visible fat and skin from meat and poultry will significantly reduce saturated and total fat.
Related Articles
References
- Mayo Clinic: Heart Healthy Diet
- Howard BV, Van Horn L, Hsia J, et al. Low-fat dietary pattern and risk of cardiovascular disease: the Women's Health Initiative Randomized Controlled Dietary Modification Trial. JAMA. 2006;295(6):655-66.
- Oh K, Hu FB, Manson JE, Stampfer MJ, Willett WC. Dietary fat intake and risk of coronary heart disease in women: 20 years of follow-up of the nurses' health study. Am J Epidemiol. 2005;161(7):672-9.
- Sánchez-Villegas A, Verberne L, De Irala J, et al. Dietary fat intake and the risk of depression: The SUN Project. PLoS ONE. 2011;6(1):e16268.
- Skeaff CM, Miller J. Dietary fat and coronary heart disease: Summary of evidence from prospective cohort and randomised controlled trials. Ann Nutr Metab. 2009;55(1-3):173-201.
- Tobias DK, Chen M, Manson JE, Ludwig DS, Willett W, Hu FB. Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. Lancet Diabetes Endocrinol. 2015;3(12):968-79.
- Vannice G, Rasmussen H. Position of the academy of nutrition and dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014;114(1):136-53.
- Ornish D, Scherwitz L, Billings J, et al. Intensive Lifestyle Changes for Reversal of Coronary Heart Disease Five-Year Follow-up of the Lifestyle Heart Trial. JAMA 1998; 280: 2001–2007
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Writer Bio
Bethany Fong is a registered dietitian and chef from Honolulu. She has produced a variety of health education materials and worked in wellness industries such as clinical dietetics, food service management and public health.