1. Decrease intake of simple carbohydrates. Substitute with complex carbohydrates, such as beans, whole-grain foods, and nuts.
2. Decrease or eliminate fats from animals. Choose leaner meats and try to broil or bake them. Avoid saturated fats and trans fats. Trans fats are those that are solid at room temperature, and are found in many margarines and in other fats labeled “partially hydrogenated.” Reduce saturated fat intake by substituting skim or 1 percent milk for whole milk.
3. Use olive oil or peanut oil liberally. These are monounsaturated fats that seem to have a beneficial effect on blood lipid levels. Polyunsaturated oils, such as canola oil, are second-best. Avoid partially hydrogenated vegetable oils, also known as trans fat.
4. Eat lots of fruits, vegetables, and nuts (especially almonds, walnuts, and hazelnuts).
5. Use seafood as main source of dietary protein, particularly oily fish from northern oceans. These include salmon, mackerel, tuna, sardines, anchovies, and Alaskan halibut.
6. Bean curd or tofu products are good sources of protein and complex carbohydrates.
7. Ingest small amounts of foods containing sugar or corn syrup. These foods cause rapid rise in blood sugar and a strong insulin response.
8. Exercise for 40 or more minutes per day. Ideal exercises are walking, jogging, swimming, or rowing.