• Eat a wide variety of fruits and vegetables every day—about 4.5 cups.
• For protein, eat beans, nuts and seeds at least four times a week. Eat fish at least twice a week. Fatty fish like salmon and trout are especially good since they contain heart-healthy Omega-3 fats. Choose lean meats and poultry, but toss the skin. Limit processed meats like sausage and hot dogs to no more than twice a week.
• Choose low-fat and nonfat dairy foods. Be wary of whole and 2% milk (and foods made from them) as they contain excess saturated fat and cholesterol.
• Read labels to help you choose foods that are low in saturated fat and have no trans fat. Read ingredient lists and avoid foods that contain partially hydrogenated fats. Limit cholesterol to less than 300 milligrams per day.
• Eat at least three one-ounce servings of whole grains daily.
• Limit your salt intake. Keep your daily sodium level to less than 1500 milligrams.
• Go easy on sugary foods and drinks. Limit sweet beverages to 36 ounces or less per week.