As I already mentioned in the explanation in the last portion, you may need to edit both the mesh and the UVs. The example I showed you was already UV unwrapped using the faulty mesh. So, even if I try to fix the mesh, the UVs have not changed. If you delete those offending polys, then you may be able to rid of it. On the other hand, if you started with a clean mesh to begin with, then those overlaps aren't likely to occur unless you moved your UV verts intentionally.
In your case, what I noticed was that you had a lot of polys with more than 4 sides. I was able to fix a bunch of them just by re-connecting the Edges using either Cut or Connect and turn them into quads. Some cases, I removed your existing internal edges with Remove tool without removing the verts.
So, few things to remember for future modeling for your low res model:
-keep them as quads as much as possible.
-Triangles are better than Ngons with greater than 4 sides.
-If you have polys that are neither quads nor tris and don't want to re-do it, then cut (connect edges) them into quads and tris.
-Don't use the mirror tool. If you do, remember to Reset Xform and flip the normals of the mirrored part. Otherwise, you end up with what is also called "negative scaling."
-If you need to mirror parts, then use the Mirror modifier or Symmetry. This will not affect your normals.
If you want to save time unwrapping UV's by mirroring, there are certain things you can do. This is assuming you have perfect symmetry of the model:
-Model just the half with Symmetry modifier. (Remember, clean mesh) Symmetry will help you see the whole model. And it does not flip your normals. Or, you can model just half without the modifier. Either ways is fine because you will delete the symmetrical part once your half is done.
-Unwrap the UV's of the model (original half). Collapse to Editable Poly when finished.
- Apply Mirror modifier or Symmetry, but don't weld or slice at the the seam. Collapse to Editable Poly.
-Apply Unwrap UVW.
-Go to sub-obj Poly UV mode and make sure Select by Element is checked. Select the mirrored part of the mesh in viewport.
-Open UV Editor window. You should have your half selected that is perfectly overlapped.
-In Tools menu in Edit UV window, choose Flip Horizontally or vertically depending on how you mirrored your mesh.
-Use the Move Horizontal/Vertical tool and move your whole island so that it meet the other half at the seam.
-At this point, you can't weld the UV seam because your model isn't welded at the seam. Get out of sub-obj mode.
-Apply Editable Poly and weld the vertices at the seam.
-Apply Unwrap UVW again and weld the UV vertices at the seam.
-Collapse to Editable Poly.
I sometimes do what I just described on just parts of the model if it has symmetry. No need to Unwrap the whole model if you can do it on just the half. Try doing this on simpler models. The more you do it, the more you will get the hang of it.