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Practical recommendations on keeping a healthy diet, Vegetables and fruit, Consuming a minimum of 400 g, or five parts, of vegetables and fruit per day lowers the threat of NCDs (2) and helps to ensure an appropriate day-to-day consumption of dietary fibre. Fruit and vegetable intake can be improved by: always consisting of veggies in meals; consuming fresh fruit and raw veggies as snacks; consuming fresh fruit and vegetables that remain in season; andeating a range of vegetables and fruit.

Likewise, the danger of developing NCDs is reduced by: reducing saturated fats to less than 10% of overall energy consumption; minimizing trans-fats to less than 1% of overall energy intake; andreplacing both hydrogenated fats and trans-fats with unsaturated fats (2, 3) in particular, with polyunsaturated fats. Fat intake, specifically hydrogenated fat and industrially-produced trans-fat consumption, can be minimized by: steaming or boiling instead of frying when cooking; changing butter, lard and ghee with oils abundant in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils; consuming reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and restricting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.

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doughnuts, cakes, pies, cookies, biscuits and wafers) that include industrially-produced trans-fats. Salt, salt and potassium, Many people consume excessive salt through salt (corresponding to taking in approximately 912 g of salt per day) and not sufficient potassium (less than 3. 5 g). High salt consumption and insufficient potassium consumption add to hypertension, which in turn increases the risk of heart disease and stroke (8, 11).

7 million deaths each year (12 ). People are frequently unaware of the quantity of salt they consume. In many countries, the majority of salt comes from processed foods (e. g. all set meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large quantities (e.

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bread). Salt is also included to foods during cooking (e. g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e. g. table salt). Salt intake can be reduced by: restricting the amount of salt and high-sodium condiments (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 usage of salty snacks; andchoosing items with lower sodium material.