DO monitor your sodium intake DON'T forget about added sugar.

DO monitor your sodium intake. Sodium gets a bad rap—and deservedly so. Our bodies do need this mineral, but in much smaller quantities than we normally eat. To prevent high blood pressure and heart disease, a healthy sodium goal to strive for is no more than 1,500 milligrams per day. Keep in mind that sodium doesn't just come from the salt shaker; processed foods, frozen entrees, canned vegetables, common condiments (like ketchup), deli meats (such as salami) and cheeses (including cottage cheese) can be high in sodium, as can many restaurant dishes. Learn how sodium sneaks into your diet and ways to reduce your intake.

DON'T forget about added sugar. Most people know that sugar isn't exactly a health food. It provides quick-digesting carbohydrates, but no real nutrition (think: vitamins and minerals). While many people associate sugar with the development of diabetes, few people realize that sugar plays just as much of a role in heart disease as dietary fat does. One study published in the Journal of the American Medical Association found that individuals who ate more sugar had lower levels of HDL "good" cholesterol and higher triglycerides—markers of increased heart disease risk. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugars (about 100 calories) each day; that number becomes 9 teaspoons for men (150 calories). Just one 12-ounce can of cola has about 130 calories, or eight teaspoons of sugar. Learn more about where sugar lurks in your diet.