Omit all those bloody refined oils from kitchen namely - Safflower / Sunflower / Corn Oil, Til or Groundnut Oil / Vanaspati

Start using

1. Mustard oil
2. Coconut oil
3. Ghee
4. Soyabean oil
In small quantity ( 3-4 teaspoonful per person per day or half kg. per month.) These all contain N-3 fat.

Avoid Chicken, Lamb, Pork, Beef, more than one egg or cheese

INSTEAD REGULARLY TAKE FISH, IT CONTAINS PROTECTIVE N-3 (TAKE AT LEAST 2-3 HELPINGS PER WEEK)

Those who can not take fish, use in plenty:
 Flax seeds / Methi seeds / Green leafy vegetables / Urad dal / Rajmah / Walnut.

Other Nutritional recommendations:

Take curd /milk / yogurt (about half litre per day)
Avoid refined processed foods like : biscuits, cakes, bakery, maida preparations like pizza, roomali roti, fried foods
Avoid alcohol, tobacco
Avoid taking desserts, sweet dishes. Instead take fresh fruit. Pickles, chutney, papad are to be avoided to keep blood pressure normal.
Vitamin E is very important antioxidant. Take carrots/tomatoes/citrus fruits/mangoes /spinach /radish /coriander leaves maize /drumstick to get Vitamin E.
Vitamin C is also potent antioxidant found in citrus fruits, cherries, guava, amla, papaya, tomatos,  cauliflower, green leafy vegetables.
Antioxidants are those substances which remove the dangerous toxins (free radicals) from the body in simpler words