Increase the consumption of fruits, nuts, vegetables, legumes and whole grains. Add garlic to food whenever possible. Drink 6 to 8 glasses of water throughout the day, preferably before meals. Exercise for at least 30 minutes, three times a week. Use the stairs instead of the elevator is a good way to get more exercise. Sleep 7 to 8 hours a day. Control blood pressure. Check the level of blood cholesterol. Stop smoking. Do not drink alcohol, even wine. According to the WHO, the less you drink the better. Reduce consumption of salt and saturated fat, considering that most of the salt usually ingested in the Western diet is in processed or prepared foods. Cheese is very high in saturated fat and salt (up to 50% or even more).