Three to four times a week, eat dark green veggies. Broccoli, peppers, brussel sprouts, kale, and spinach are good choices.
Dark Green Vegetables
Two or three times daily, eat entire grains. Whole wheat, rye, oatmeal, barley, amaranth, quinoa, or multigrain. Fiber-rich foods have 3 to 4 grammes per serving.
Whole Grains
Eat two to three fish meals a week. A serving of fish is 3 to 4 ounces. Good options are salmon, trout, herring, bluefish, sardines, and tuna.
Fish
Daily fruit intake should be 2–4 servings. Try raspberry, blueberry, blackberry, and strawberry.
Berries
Eat butternut and acorn squash, as well as sweet potato, cantaloupe, and mango.
Winter Squash
25 grammes of soy protein a day helps decrease cholesterol in a low-fat diet. Try tofu, soy milk, edamame, tempeh, and TVP.
Soy
Add 1 to 2 teaspoons of ground flaxseed or other seeds to food daily or eat 1/4 cup of nuts.
Flaxseed, Nuts and Seeds
Men and women 19-50 need 1000 mg of calcium a day, and 50 and beyond need 1200 mg. Consume calcium-rich foods three to four times a day.