Linus Pauling Institute recommends the following for people to avoid western diseases like cardiovascular disease (heart disease and stroke), type 2 diabetes, cancer and osteoporosis.

Healthy eating

1) Healthy diet should include four servings or 2 cups of fruit and five servings (2 and half cups) of vegetables daily and should not include potatoes, which is a starchy food.

2) Healthy diet should include high amounts of omega-3 fatty acids, or eat fish twice a week and eat foods rich in alpha-linolenic acid which is found in walnuts an flaxseeds.

3) Use unsaturated fats for cooking and salad dressings such as soy oil, corn oil, olive oil, safflower oil, and eat nuts as snacks.

4) Avoid eating smoked, cured foods and charred or seared fish, meat and poultry.

5) Reduce intake of white potatoes, white flour, white rice, Instead use whole grains such as whole wheat flour and pasta, breads and cereals.

6) Avoid eating highly processed foods such as cookies, candies, ships, crackers, and sugar loaded breakfast cereals which are often high in  salt, sugar and trans fat.

7) Eat low fat dairy in moderation.

Comment: Avoid fruit that tastes very sweet (high fructose is harmful particularly when you eat excess calories.  High heat cooking can denature unsaturated oil.  It is best that people do not use any cooking oil.  Instead, fat better come from nuts and other foods.  Avoid high fructose corn syrup and sucrose (beet sugar and cane sugar). Avoid trans-fat and alcohol.  Eat garlic, bitter melon, and green leafy veggies.

Vitamins and dietary supplements

One multivitamin a day that offer 100% of the daily value doe most vitamins and essential minerals.  Cautions:  Postmenopausal women like men should not take multivitamins with iron.  Also vitamin A should not be present in a multivitamin in a dose of more than 2500 IU or 750 mcg of preformed vitamin A (either vitamin A acetate or vitamin A palmitate) and no more than 2500 OU of additional vitamin A as beta-carotene.  Smokers should not take beta carotene supplements.

At least 400 mg vitamin C a day.  For healthy people 250 mg a time and twice a day will be enough.

Take 2000 IU or 50 mcg of vitamin D daily.

Take a calcium supplement if your dietary intake does not have 1000 mg per day. Use it together with magnesium while eating meals to make a difference.

Take a magnesium supplement if you don't eat lots of green leafy veggies, whole grains and nuts.  Take magnesium supplements in a dose 133 to 250 mg along with 333 to 500 mg of calcium with a meal.

Take fish oil supplement in a dose of 2 grams a time several times a week.

Take 200 to 400 mg of alpha-lipoic acid and 500 to 1000 mg of acetyl-L-carnitine daily if you are over 50.

Healthy lifestyle

Maintain a healthy weight

30 minutes of moderate intensity exercise most days of the week

Avoid alcohol if you have a family history of health problems.