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

• 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.