Saturated fat is found in many foods, such as hard cheese, chocolate, cakes and biscuits, also fatty cuts of meat, sausages, cream, butter, lard and ghee. Try to cut down on your saturated fat intake, and instead choose more foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.
Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Try to cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries.
Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.
5. Eat less salt
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke
About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt, while less than 0.3g per 100g is low in salt.
6. Get Active and Reach a Healthy Weight
Being overweight or obese can increase your risk of developing type-2 diabetes, heart disease, stroke and some cancers. Being underweight can also affect your health. Use the NHS BMI Calculator to check whether you are currently a healthy weight.
The government recommends adults do 150 minutes of moderate intensity physical activity or 75 minutes of vigorous physical activity each week. With muscle strength training on at least two days each week. Keeping active helps achieve a healthy weight and reduce the risk of type-2 diabetes, heart disease and stroke.
7. Drink More Water