Seven top ways to avoid cardio-metabolic diseases

Eat salt sparingly

Salt is a huge contributor to hypertension. Use very little in cooking — a teaspoon a day — and none at the table.

Eat fat sparingly

Avoid fried and deep-fried food. Fried food is associated with greater risk of type 2 diabetes, heart disease and obesity. Eat fruit and vegetables Try to consume at least five a day. This may help to reduce the risk of high blood pressure, heart disease and some cancers.

Get moving

Be active for at least 30 minutes on most days. This can include walking briskly, gardening, dancing or climbing stairs.

Lose the booze

Limit alcohol intake to one or two standard drinks per day, with meals.

Do not smoke

Smoking damages your heart and circulation, and increases your risk of stroke or heart disease.

Reduce stress

Stress is linked to high blood pressure, heart problems, obesity and diabetes.