4. Eat healthy fats

Avoid eating many fatty foods that are high in calories. To help lose and manage weight, your diet should include a variety of foods with unsaturated fats. These are sometimes called healthy fats.

Unsaturated fats — both monounsaturated and polyunsaturated fats — promote healthy blood cholesterol levels and good heart and vascular health. Healthy fat sources include:

• Olive, sunflower, safflower, cottonseed and canola oils.
• Avocados.
• Nuts and seeds, such as almonds, peanuts, flaxseed and pumpkin seeds.
• Fatty fish, such as salmon, mackerel, sardines, tuna and cod.

Saturated fats are found in dairy products and meats. These should be a small part of your diet. You can limit saturated fats by eating low-fat dairy products and lean chicken and pork.