1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains.
2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits.
3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods.
4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
7 Keep portions moderate, especially of high-calorie foods.
8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.
9 Eat a variety of foods.
10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth.
11 Try to get your vitamins and minerals from foods, not from supplements.
12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.
13 Avoid alcohol and cigarette.
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