Day: May 14, 2025

A healthy diet focuses on foods that provide energy from all sources, are low in saturated fat and added sugars and contain plenty of fibre, vitamins and minerals. A healthy diet is also lower in salt, and a good source of lean protein, and includes a variety of vegetables and fruits. People who follow healthy eating patterns have a lower risk of heart disease, obesity and many other health conditions.People who eat a healthy diet tend to eat more whole grains, vegetables and fruit, and less meat and processed fats. This helps to lower their risk of high blood pressure, heart disease, stroke and diabetes. They are also more likely to have a healthy weight, which can help with both heart health and overall wellbeing.If you want to eat more healthily, there are lots of easy changes that you can make. Try to eat at least five servings of vegetables and fruit each day, and choose more whole grain options such as brown rice, quinoa, oatmeal and hulled barley. Add beans and other legumes to your meals, such as black, kidney and pinto beans, as they are high in both dietary fibre and minerals. Use more olive oil when cooking and avoid butter and deep-fried foods.Foods that are high in salt, sugar and saturated fat increase your risk of developing cardiovascular disease. Regularly consuming foods that are high in saturated fats increases your cholesterol, which can lead to heart disease and raise your risk of type 2 diabetes. Similarly, regularly consuming foods and drinks that are high in added sugars increases your risk of tooth decay and weight gain.Eating too much salt can also lead to high blood pressure, which is a major risk factor for heart disease. The best way to limit your salt intake is to cook from scratch, and to choose reduced-sodium salt in sauces and gravies.When eating out, try to opt for grilled, baked or steamed dishes instead of those that are fried. You can also reduce the amount of kilojoules you eat by choosing smaller portions and not "supersizing" your meal.If you do eat food that is high in saturated fat, added sugars or salt, eat it only on occasion and try to swap for healthier choices more often. If you are a fan of rich, indulgent dishes, consider asking for lower fat or lower sugar alternatives when ordering at restaurants.If time is an issue, there are healthy takeaway and home delivery services that can make eating healthily at home easy. You can also keep a supply of ready-to-eat healthy snacks at home, such as fresh fruit and vegetables, low-fat yogurt, nuts and seeds, or hummus and vegetable sticks with pita bread. You could also stock up on a range of reusable drinks, including water, unsweetened tea and coffee and lower-fat milk.