More than two-thirds of Americans are overweight or obese, often as a result of unhealthy diets and a sedentary lifestyle. To improve our nation’s health, the Dietary Guidelines recommend reducing the following:

Salt. Don’t consume more than 2,300 milligrams (mg), or about a teaspoon, of salt (or sodium) each day. People who are 51 years and older, African American, or who have hypertension, diabetes, or chronic kidney disease should consume less than 1,500 mg daily.

Saturated fats. Less than 10% of your calories should come from saturated fats. Saturated fats are found in meats, dairy, and eggs. You can help reduce the amount of saturated fats you eat by choosing lean cuts of meat and low-fat dairy products. The Dietary Guidelines also suggest replacing saturated fats with healthier fats, like the fats found in olives, olive oil, nuts, avocados, sesame, and corn.

Cholesterol. Cholesterol is found in animal products like meats, dairy, and eggs. The Guidelines recommend eating less than 300 mg per day of cholesterol to reduce your risk of heart attack and stroke.

Trans fat. Keep the amount of trans fat you eat as low as possible. You can do this in part by limiting the amount of solid fats you eat, like the fats found in desserts, pizza, processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs), and ice cream. Try to replace solid fats with oils when possible.

Added sugars. Soda, energy drinks, and sports drinks are a major source of added sugar in American diets.

Refined grains. Limit the consumption of foods that contain refined grains (a grain that is not a whole grain), especially refined grain foods that contain solid fats, added sugars, and sodium, such as pizza and many baked goods (cookies, cakes, pastries, and donuts).

Alcohol. Alcohol should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age.