Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
^ Wang, X; Ouyang, Y; Liu, J; Zhu, M; Zhao, G; Bao, W; Hu, FB (Jul 29, 2014). "Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies". BMJ (Clinical Research Ed.). 349: g4490. doi:10.1136/bmj.g4490. PMC 4115152. PMID 25073782.
Dig in to eggs, yolks and all: They won't harm your heart. “The [USDA] Dietary Guidelines sees eggs as a healthy source of protein, and groups them with meat and poultry,” Caroline Kaufman, R.D., told SELF in a previous article about what people get wrong about cholesterol. "Don’t stress about dietary cholesterol; focus on saturated and trans fats."
These support bone health and have other possible benefits. Dairy products are the best sources of calcium, but you can also get it from fortified foods as well as canned salmon, sardines, dark leafy greens, and most tofu. If you can’t get the recommended 1,000 to 1,200 milligrams a day from food, take a calcium supplement. It’s hard to consume enough vitamin D from foods (the RDA is 600 to 800 IU a day, though other experts advise more). Thus, many people—especially those who are over 60, live at northern latitudes, or have darker skin—should consider taking a supplement.