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
 
 
Whole-grains & whole (brown) rice

Foodstuff

How Much

Why 
Whole-grains & whole (brown) rice - The finer they are ground into a powder, the quicker their sugars are absorbed, increasing their "Glycemic Index"  This is not good for heart disease and diabetes.

 

 

 

 

 Based on scientific studies an intake of three servings of whole grain (48g) per day appears to be beneficial for heart health.
Basic food; contains many good components like fiber, minerals and vitamins that are removed in refining.  Bran & germ are very high in B vitamins, minerals & betaine.  Cheap. Fiber is Often missing in processed foods.  It aids elimination of toxins--reducing colon cancer risk by about 1/3rd.  Helps cholesterol 'turn over' Found in whole grains (oat), fruits, beans, vegetables. 
Fiber-About 30 g/day, 2x the average US intake.  50g/day helps diabetes
When a product says enriched it isn't whole.
2 tbsps of crushed flax seed gets you most of your fiber and all your plant-based omega-3; it also lowers excess Lp(a) cholesterol and helps keeps you 'regular'.
The Harvard "Nurses Study" found a reduction of over 30% in heart disease (CHD) for those eating 2½ servings per day of whole grain or rice products versus the group having them once a week (the US average being a ½ serving per day).
 
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