Increase these foods

• Unsaturated fats, especially omega 3 fats.
• Fruit and vegetables. Eat at least two pieces of fruit daily. Vegetables have been shown to be protective against heart disease and certain cancers. Aim for four or five serves per day.
• Dietary fibre: oat bran, barley bran, wheat bran, rolled oats, legumes, wholemeal breads and cereals, fruit and vegetables.

Decrease these foods

• Saturated and trans fats
• Dietary cholesterol
• Salt
• Excess alcohol
• Excess sugar

 Healthy choices 

• Aim for two to three oily fish meals a week – e.g. sardines, mackerel, tuna, salmon, cod, herring. 
• Choose only lean cuts of meat and chicken. Trim off all visible fat and skin.  
• Keep your serving size of meat and chicken small – about the size of the palm of your hand. 
• Change to low-fat dairy foods such as skim or reduced-fat milk, low-fat cheese (e.g. low-fat sliced and block cheeses, cottage or ricotta cheese), low-fat yoghurt and ice cream. Don't cut out all dairy foods, as you may not get enough calcium. 
• Use low-fat cooking methods such as grilling, steaming, braising or microwaving.  
• Prepare soups and casseroles a day ahead so that you can chill them and remove excess fat. 
• Avoid commercial cakes, most biscuits, pies, pastries, chocolates and fried foods. You can safely include crispbreads and crackerbreads, which are all low in fat. 
• Use margarine instead of butter or copha when baking. 
• Try including legumes (dried peas, beans and lentils) more often. Add these to casseroles, bolognaise or soups to boost fibre intake. Soy foods are also beneficial.