1. Limit solid fats (like butter or shortening); use olive, canola, and nut oils; and choose cholesterol-lowering margarine (like Smart Balance, Benecol, or Promise Activ)
2. Choose low-fat protein sources: Lean meat, poultry, fish, legumes (dried peas and beans, for example).
3. Eat more vegetables and fruit (avoid canned fruit in heavy syrup, coconut, vegetables with a creamy sauce, fried or breaded vegetables).
4. Select whole grains (oatmeal, whole wheat flour, ground flaxseed, brown rice).
5. Reduce the salt in your food (avoid soy sauce, canned soups, prepared foods, table salt).
6. Practice moderation--know serving sizes. One serving of pasta is just 1/2 cup, for example. Measure that out sometime and you will be surprised at the huge servings we've come to think of as normal.
7. Plan ahead, create daily menus.