-fruits, vegetables,
-whole grains,
-low-fat dairy products,
-poultry, fish and nuts,
- while limiting red meat and sugary foods and beverages.
Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
You should replace foods high in saturated fats with foods high in monounsaturated and/or polyunsaturated fats. This means eating foods made with liquid vegetable oil but not tropical oils. It also means eating fish and nuts. You also might try to replace some of the meat you eat with beans or legumes.