Achieve and maintain ideal body weight by limiting foods high in calories and low in nutrition, including those high in sugar, (eg, soft drinks, candy).

Eat a variety of fruits, vegetables, legumes, nuts, soy products, low-fat dairy products, and whole grain breads, cereals, and pastas.

Consume baked/broiled fish at least twice per week.

Choose oils and margarines low in saturated fat and high in omega-3 fat (eg, canola, soybean, walnut, and flaxseed oils).

Avoid foods high in saturated and trans-fats (eg, red meat, whole milk products, pastries).

If you drink alcohol, limit consumption to no more than 2 drinks daily for men below the age of 65 or 1 drink daily for men above 65 or women of all ages.

Take in less than 6 g of salt or less than 2400 mg/d of sodium.