Important Points
Don’t consume excess salt. Limit it to less than 6g/d
Avoid simple sugars
Reduce saturated fats
 
 
     
     
     
 
   
Vegetables, Fruits and Berries
Whole-grains & whole (brown) rice
Oils
Nuts
Fish & Water

Some points to note
 
Fish

Foodstuff

How Much

Why 
Fish

114 g four times/week.
As fresh as possible.

  Aging, drying and over-frying damages or oxidizes fats and cholesterol.  Such damaged fats make the basically good LDL go "bad", and are best limited. 
 
Water
 

Foodstuff

How Much

Why 
Water Lots -within reason Keeps things fluid & may cut bladder cancer by ½.  
 
 
 
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