1. Reduce the consumption of fat by 20 ~ 30 %. 2. Consume enough fruits and vegetables which contain phytochemicals. Phytochemical is a antioxidants and Tomato, asparagus, carrots, and mushrooms contain lots of phytochemicals. 3. Eat baked food than fried food or greasy food. 4. Get proteins from fish, tofu, and soy instead of chicken or meat. 5. Lower the risk of hypertension and diabetes by eating brown rice instead of white rice. 6. Maintain a healthy weight. Avoid gaining weight in a short period. Weight gain that is sudden and rapid can cause pain in ankles and knees and also adult diseases. 7. Exercise at least 30 minutes every day. 8. Eat nuts instead of ice cream or chips when you are hungry. 9. Avoid too much salt. Salt is not good for our blood pressure and weight loss too. 10. Stop smoking and drinking. If you cannot just quit it, try to do it less. 11. Drink plenty of water. It is good to have you drink 1~2 liter of water a day. If you love beverage, drink green tea rather than a beverage containing sugar a lot. It helps to remove the waste in our body system.