Sunday Times

Seven top ways to avoid car­dio-meta­bolic dis­eases

- Food · Health · Women's Health · Medicine · Lifestyle · Healthy Food · Healthy Living · Iceland · Austria

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.

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