Important Points
Don’t consume excess salt. Limit it to less than 6g/d
Avoid simple sugars
Reduce saturated fats
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Some points to note
 
Nuts

Foodstuff

How Much

Why 
Nuts
(FDA has only approved the heart health claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as these nuts contain less than 4g of saturated fats per 50g) 		In 2003, the FDA approved the following health claim for 7 kinds of nuts: “Scientific evidence suggests but does not prove that eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."
 Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium.  Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (esp omega 3) which have all been shown to lower LDL cholesterol.
Moderation is the key - limit your intake to 1 to 2 oz of unsalted nuts per day. Researchers found that people who eat nuts regularly have lower risks of heart disease. In 1996, the Iowa Women's Healthy Study found that women who ate nuts >4 times a week were 40% less likely to die of heart disease.
In 2002, the Physician's Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death.
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