Drink 8 to 12 cups of water daily.
Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts and leafy greens like kale and spinach.
Eat whole grains sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain
Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.
Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.
Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.
Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe and mango.
25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels.