- Eat regular meals based on starchy
carbohydrate foods such as bread, pasta, chapatis,
potatoes, rice and cereals.
- Try and cut down on the fat you
eat. Saturated (animal) fats, are linked to
heart disease. Choose monounsaturated fats,
e.g. olive oil and rapeseed oil. Eating less
fat and fatty foods will also help you to lose
weight.
- Eat more fruit and vegetables.
Aim for at least five portions a day.
- Cut down on sugar and sugary
foods.
- Use less salt. A high intake
of salt can raise your blood pressure. Try flavouring
food with herbs and spices.
- Drink alcohol in moderation only
- that's two units of alcohol per day for a
woman and three units per day for a man. A small
glass of wine or half a pint of normal-strength
beer is one unit.
- Lose weight if you are overweight.
This will reduce your risk of heart disease,
high blood pressure and obesity. Aim to lose
weight slowly over time (1-2 lbs per week) rather
than crash dieting.
- Stop smoking to reduce the risk
of cancer and heart disease. For NHS stop smoking
service call 0800 068 4490
- Exercise - Aim to take 30 minutes
of exercise 5 times a week. A brisk walk which
makes you slightly out of breath and raises
your heart beat is just as good as an aerobic
class. For exercises classes in the local area
see page 9.
- Drink water. Aim to drink 6 -
8 glasses a day.
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