1. Water Drink 8-12 cups of water a day.

2. Dark Green Vegetables Consume dark-colored greens at least three or every week. The best options are peppers, broccoli, and Brussel sprouts as well as leafy greens such as kale and spinach.

3. Whole Grains Consume whole grains every two to three times a day. Find whole wheat flour or oatmeal, rye, amaranth, and barley or multigrain.

4. Beans and Lentils Try eating a bean-based dinner at least once a week. Make sure to add legumes, such as lentils and beans, to stews, soups, salads, casseroles, and dips, or just consume them as is.

5. Fish Eat 2 to 3 servings of fish each week. A serving is 3-4 ounces of cooked fish. The best choices are herring, salmon, trout bluefish, sardines, and bluefish tuna.

6. Berries Include 2 to 4 portions of fruit in your daily diet. Consider eating the berries like blueberries, raspberries and strawberries, and blackberries.

7. Winter Squash Take acorn and butternut squash for breakfast and other deeply colored dark orange and green colored vegetables such as cantaloupe, sweet potato, and mango.

8. Soy A daily intake of 25g of soybean protein daily is recommended as a part of a diet low in fat to aid in lowering cholesterol levels.

9. Flaxseed seeds, nuts, and flaxseed Include one to two teaspoons of flaxseed, or other seeds, in the food you eat each day or include some nuts in a moderate amount of up to 1/4 cup of your daily meals.

10. Organic Yogurt Women and men aged 19 and 50 require 1000 milligrams of calcium daily and 1200 milligrams when they are 50 or over.