1. Water
Drink 8 to 12 glasses of water a day.
2. Dark green vegetables
Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, Brussels sprouts and green leafy vegetables like kale and spinach.
3. Whole grains
Eat whole grains at least two or three times a day. Choose wholemeal, rye, oat, barley, amaranth, quinoa or multigrain flours. A good source of fiber contains 3 to 4 grams of fiber per serving. A good source contains 5 grams or more of fiber per serving.
4. Beans and lentils
Try to eat a bean-based meal at least once a week. Try adding legumes, including beans and lentils, to soups, stews, casseroles, salads and dips, or eat them plain.
5. Fish
Try to eat two to three servings of fish per week. One serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.
6. Berries
Include two to four servings of fruit in your diet every day. Try to eat fruits like raspberries, blueberries, blackberries and strawberries. 7. Winter squash
Eat butternut squash and acorns, as well as other vegetables with dark orange and green pigments such as sweet potatoes, cantaloupe and mango.
8. Soy
It is recommended to consume 25 grams of soy protein per day as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soy, tempeh and textured vegetable protein (TVP).
9. Flax seeds, nuts and seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to your daily diet, or include a moderate amount of nuts - 1/4 cup - in your daily diet.
10. Organic yogurt
Men and women ages 19 to 50 need 1,000 milligrams of calcium per day, and 1,200 milligrams if you're 50 or older. Eat calcium-rich foods, such as fat-free or low-fat dairy products three to four times a day. Include organic choices.