1)Limit fried fast food and processed foods.

2)Replace energy from saturated fats (such as butter, coconut oil and cream) with healthy unsaturated fats from seeds and plants (such as extra virgin olive oil, avocado, sunflower, canola, safflower, peanut, soybean and sesame) and foods such as nuts, seeds, avocado, olives and soy.

3)Increase the amount and variety of plant foods – eat more vegetables, fruits and wholegrain cereals.

4)Reduce intake of refined sources of carbohydrates with higher glycemic indices (including foods with added sugars).

5)Limit unprocessed red meats (such as beef, veal, mutton, lamb, pork, kangaroo, rabbit, and other game meats) to a maximum of 350 g (cooked weight) per week and avoid processed meat (such as sausages, ham, salami and prosciutto).

6)Trim all visible fat from meat and remove skin from poultry.

7)Eat legumes regularly – like baked beans (reduced salt), soybeans, lentils and tofu.

8)Snack on a handful of raw, unsalted nuts on most days of the week (especially walnuts and almonds).

9)Reduce your salt intake – avoid packaged and processed foods, limit fast foods and salty foods. Replace salt at the table and in cooking, with herbs and spices for flavor.

10)Check the sodium content of foods and choose the lowest sodium products.

11)If you have elevated cholesterol levels, switch to low-fat or non-fat dairy products and have no more than 5 eggs per week.

12)limit alcohol as much as you can. A high alcohol intake increases blood pressure and can increase triglycerides in the blood.