1. Eat plenty of fruits and vegetables. Taken together, they are moderately protective against coronary heart disease, stroke, and some cancers. The operative phrase is "taken together". No one specific fruit or vegetable can claim these benefits. It is the totality of fruits and vegetables in the diet. Raw is probably better than cooked. The crucifers may be particularly important in cancer protection (broccoli, brussel sprouts, cabbage, cauliflower).

2. Every woman of childbearing age must have a daily intake of 400 micrograms of folic acid. Folic acid prevents certain severe neurologic defects in the fetus that occur during the first few weeks of pregnancy. Adequate folic acid intake also appears to help in preventing coronary heart disease and heart attacks, in part by lowering blood levels of homocysteine, a known risk factor for coronary heart disease, heart attacks, and strokes.

Every adult should have an intake of at least 400 micrograms a day. Older persons (over age 60) should either get 400 micrograms a day from folate-fortified foods (such as cereals) or take a folic acid supplement because they absorb naturally-occurring folates in foods (non-fortified foods) less well.

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3. Eat one or, better still, two portions of oily fish each week. These contain omega-3 fatty acids that get into the heart muscle and seem to protect against life threatening abnormal rhythms that may occur as part of a heart attack or even in the absence of a heart attack.

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4. Get enough calcium in your diet. For an adult, this ranges from 1,000 to 1,500 milligrams. Adequate calcium is needed to build strong bones in young people and helps protect against osteoporosis in those over 50 years of age. In young children, who need 800 milligrams a day, calcium not only helps build strong bones, but also may be helpful in protecting against subtle lead poisoning. Calcium may also play a modest role in reducing the risk of bowel cancer (this is not yet adequately documented).

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5. Be moderate in your intake of red meats, particularly beef; eat more chicken and fish. Actually, lean cuts of beef and pork are quite low in saturated fats. Read the labels; lean cuts usually have "loin" or "round" in the name. The same is true of 10 or 17 percent fat ground beef. So you can still eat a modest amount of beef and pork within a healthy diet, particularly if you buy lean cuts.

6. Include a substantial amount of fiber - both soluble (such as oat bran or oat-based breads) and insoluble (such as wheat-based cereals). Dietary fiber can reduce the risk for coronary heart disease and for certain intestinal diseases, including appendicitis and diverticulitis.

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7. Watch your weight; do not let yourself get seriously overweight (that means 20 percent over ideal weight, but even less weight gain can raise your blood pressure, cholesterol, or blood sugar and increase your risk for heart disease, diabetes, and stroke). That means calorie control, particularly less fatty foods. Ideal weight, as well as overweight and obesity, is now usually defined by the body mass index (BMI) which is the weight in kilograms divided by the height in meters squared. If you want to use pounds and inches, it is the weight in pounds divided by the height in inches multiplied by 703.1. It is best to keep your BMI between 19 and 25.

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8. If your cholesterol level is higher than ideal, you can include some of the following in your diet: olive oil or canola oil; an ounce of nuts three to five times a week; garlic; margarine-like spreads with plant sterols; oat bran or oat-based breads; psyllium-containing compounds. Each of these can lower cholesterol levels by 4 to 10 percent. Above all, lower your intake of saturated fat.

9. Practice moderation in regard to both sugar and salt in the diet.