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Top Tips

Healthy Eating


  • Base your meals on higher fibre starchy carbohydrates (grains, fruits, vegetables, nuts, and beans)
  • Eat more fish, including a portion of oily fish.
  • Cut down on saturated fat (fatty and processed meats, desserts, cheese, butter, chocolate, cakes, biscuits, coconut or palm oil) and sugar.
  • Eat less salt: no more than 6g a day for adults.
  • Do not get thirsty (drink more than 8 cups of water per day)
  • Do not skip breakfast

Maintain a healthy Body Mass Index


  • Getting and staying active: Exercise is a crucial part of maintaining a healthy BMI.
  • Avoid random snacking: Random snacking throughout the day, or grazing, is a major culprit for weight gain.
  • Cut out high calorie drinks: Drinks that are high in sugar or calories are another major cause of weight gain.
  • Eating healthy food and cutting out junk sounds hard, but there are many recipes out there that allow you to eat healthy without any hassle.

Maintain good Blood Pressure

Blood presure

  • Eat less salt
  • Eat more fruit and veg
  • Keep a healthy weight
  • Drink less alcohol
  • Get more active
  • An unhealthy lifestyle can lead to a risk of high Blood Pressure, stroke or heart attack

How to lower cholesterol


  • Cholesterol is a fatty substance known as a lipid. It's vital for the normal functioning of the body. Cell membranes, hormones and vitamin D are created by your body using cholesterol.
  • Eating a healthy diet and doing regular exercise can help lower the level of cholesterol in your blood.
  • Reducing alcohol and not smoking also lower cholesterol.
  • Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke.
  • High cholesterol does not cause symptoms. You can only find out if you have it from a blood test.