Leafy, dark-green vegetables At least three to four times a week, consume dark green veggies. Broccoli, peppers, Brussels sprouts, and leafy greens like kale and spinach are all good choices.

At least two or three times a day, consume entire grains. Choose whole wheat, rye, oatmeal, barley, amaranth, quinoa, or a multigrain if you can.

Eat a meal with beans at least once every week. Attempt to incorporate legumes

Aim for two to three fish dishes per week.

Add two to four fruit servings per day to your diet

Consume butternut and acorn squash as well as other colourful fruits and vegetables

To assist in lowering cholesterol levels, a low-fat diet is advised to include 25 grammes of soy protein per day

Nuts, seeds, and flaxseed Add 1 to 2 tablespoons of ground flaxseed or other seeds to your meals every day