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Practical advice on keeping a healthy diet plan, Fruit and vegetables, Eating a minimum of 400 g, or 5 portions, of fruit and veggies per day lowers the danger of NCDs (2) and helps to ensure a sufficient day-to-day consumption of dietary fiber. Fruit and vegetable consumption can be improved by: always including veggies in meals; eating fresh fruit and raw veggies as treats; eating fresh fruit and veggies that are in season; andeating a variety of fruit and vegetables.

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Likewise, the threat of developing NCDs is reduced by: lowering hydrogenated fats to less than 10% of overall energy consumption; minimizing trans-fats to less than 1% of overall energy intake; andreplacing both saturated fats and trans-fats with unsaturated fats (2, 3) in specific, with polyunsaturated fats. Fat intake, especially saturated fat and industrially-produced trans-fat consumption, can be lowered by: steaming or boiling rather 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 noticeable fat from meat; and restricting 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, salt and potassium, Many people take in too much salt through salt (corresponding to taking in approximately 912 g of salt each day) and not sufficient potassium (less than 3. 5 g). High salt consumption and insufficient potassium consumption contribute 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 ). People are frequently uninformed of the amount of salt they take in. 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 salted snacks) or from foods consumed often in large quantities (e.

bread). Salt is likewise included to foods throughout cooking (e. g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e. g. salt). Salt consumption can be decreased by: limiting the quantity 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 products with lower salt material.