Cholesterol

Research shows that dining out tends to add fat to your diet.

Order grilled entrees to steer clear of unnecessary fats that often accompany restaurant meals.People who eat plenty of grains may reduce their risk of the most common type of diabetes.

You can achieve the recommended three ounces of grain per day with one cup of cereal at breakfast and a whole grain sandwich for lunch.Whole grains, including foods labeled "multi-grain" and "100% whole wheat," are better then refined grains because they include plenty of the fiber that promotes digestive health.Most Americans consume only half of the suggested amount of daily fiber.

Incorporate fiber-rich foods such as strawberries and bran to help reduce the risk of coronary heart disease.

Any food developed from plants contains fiber.

Aim for 2.5 to 5 grams per serving.Meats and Beans Meats provide protein, iron and vitamins that help the nervous system function properly.

Opt for lean beef such as top round and sirloin, or skinless chicken.

Six ounces of fish per week has been shown to reduce the risk of dying from heart disease by 36 percent.Keep an eye on portions.

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