Consume between 8 and 12 cups of water every day.


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.


Daily fruit intake should be 2–4 servings. Try raspberry, blueberry, blackberry, and strawberry.


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.


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. 

Organic Yogurt

Click Here