Following these four steps, along with increasing physical activity and quitting smoking, can improve your health and longevity.

FOCUS ON MODERATION AND VARIETY

You need over 40 nutrients every day for optimal health, and no single food can provide all of them. Aim to fill your plate with different foods from different food groups each day.

EAT FOODS LOW IN FAT, SATURATED FAT AND CHOLESTEROL

These three nutrients can lead to heart disease, so know your fats! That doesn't mean giving up meat, eggs or even sweet treats - just eat them all in moderation.

INCREASE WHOLE GRAINS, FRUITS AND VEGETABLES

All three are rich in carbohydrates (for energy) and fiber (for digestive health). Did you know that males in the United States, on average, get less than half of the recommended amount of fiber? If you're under 50 years old, aim for 38 grams of fiber. If you're over 50 years old, aim for 30 grams.

SHAKE THE SODIUM HABIT

Sodium is another player in heart disease. When choosing canned or processed foods, make sure to read the nutrition facts label and look for lower sodium varieties of all your favorites. Canned veggies can harbor excess sodium, too, so look for lower sodium varieties like Del Monte No Salt Added Whole Kernel Corn and No Salt Added Cut Green Beans. And skip the salt shaker in favor of herbs and spices.