Healthy Lifestyle

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Practical advice on keeping a healthy diet plan, Vegetables and fruit, Eating at least 400 g, or five portions, of fruit and vegetables per day decreases the risk of NCDs (2) and helps to guarantee a sufficient day-to-day consumption of dietary fiber. Vegetables and fruit consumption can be enhanced by: constantly including vegetables in meals; consuming fresh fruit and raw veggies as treats; eating fresh vegetables and fruit that are in season; andeating a variety of vegetables and fruit.

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Also, the risk of establishing NCDs is reduced by: decreasing saturated fats to less than 10% of total energy intake; decreasing trans-fats to less than 1% of overall energy consumption; andreplacing both hydrogenated fats and trans-fats with unsaturated fats (2, 3) in specific, with polyunsaturated fats. Fat intake, particularly saturated fat and industrially-produced trans-fat consumption, can be lowered by: steaming or boiling instead of frying when cooking; replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils; eating reduced-fat dairy foods and lean meats, or cutting visible fat from meat; and limiting the intake of baked and fried foods, and pre-packaged treats and foods (e.

doughnuts, cakes, pies, cookies, biscuits and wafers) which contain industrially-produced trans-fats. Salt, sodium and potassium, Many people consume excessive sodium through salt (corresponding to taking in approximately 912 g of salt each day) and not enough potassium (less than 3. 5 g). High salt intake and insufficient potassium intake add to hypertension, which in turn increases the danger of cardiovascular disease and stroke (8, 11).

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7 million deaths each year (12 ). Individuals are typically uninformed of the quantity of salt they take in. In numerous countries, most salt comes from processed foods (e. g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty treats) or from foods taken in often in large amounts (e.

bread). Salt is also added to foods throughout cooking (e. g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of usage (e. g. table salt). Salt intake can be decreased by: limiting the amount of salt and high-sodium dressings (e. g. soy sauce, fish sauce and bouillon) when cooking and preparing foods; not having salt or high-sodium sauces on the table; limiting the consumption of salted snacks; andchoosing items with lower salt content.