9 Ways to Prevent Chronic Diseases Like Diabetes & Hypertension

HEALTH  |  November 05, 2016
  • 1. Cut out the bad fats
    1 / 9 1. Cut out the bad fats

    Choose food that contains minimal amounts of unhealthy fats, such as trans fats and saturated fats.

    Foods that are high in trans fats include those made with “partially hydrogenated oils” such as pastries, confectionaries, fried food, pizza and cookies. Foods that are high in saturated fats include lard, fatty meat, cakes, fast food, pizza and full-fat dairy products.

    However, your diet may include moderate amounts of healthy fats, such as polyunsaturated, monounsaturated and Omega-3 fats. These should still be taken in moderation to prevent weight gain.

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  • 2. Watch your sugar intake
    2 / 9 2. Watch your sugar intake

    Limit your intake of sugar that is found in soft drinks, beverages with added sugar (such as coffee, tea, chocolate drink), processed fruit juices, sweets, cakes, desserts and pastries.

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  • 3. Have more whole grains
    3 / 9 3. Have more whole grains

    Choose wholegrain carbohydrates instead of refined carbohydrates. For example, choose wholegrain bread instead of white bread, and brown rice instead of white rice.

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  • 4. Go for lean protein
    4 / 9 4. Go for lean protein

    Choose fish, chicken without the skin, beans, tofu or lean meat for protein instead of fatty meat.

    (Also read: How Much Protein Do We Need?)

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  • 5. Opt for healthier cooking methods
    5 / 9 5. Opt for healthier cooking methods

    Choose foods that are prepared with healthier cooking methods. These include food that is steamed, grilled, baked, stewed, boiled or airfried instead of deepfried.

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  • 6. Include fruit and vegetables in your daily diet
    6 / 9 6. Include fruit and vegetables in your daily diet

    They are full of essential vitamins, minerals and antioxidants. But be careful not to overeat as certain fruits like grapes, peaches and mangoes are high in sugar.

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  • 7. Move more
    7 / 9 7. Move more

    Include exercise or activities as part of your daily routine. It is recommended that you exercise about three times per week for 30 to 60 minutes each time so that it becomes a habit.

    You can also incorporate activities into your daily routine by taking the stairs instead of the lift, parking further away from shops and walking there instead, and taking a quick walk during your lunch break or walking to work or home. Over time, these steps amount to big calories burned!

    (Also read: Why Walking is Great For Weight Loss)

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  • 8. Limit alcohol consumption
    8 / 9 8. Limit alcohol consumption

    Avoid or drink alcohol in moderation. Take no more than one standard drink (one can of beer, half a glass of wine or one shot of hard liquor) for women and two standard drinks for men per day.

    (Also read: Will Drinking Alcohol Really Raise My Cancer Risk?)

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  • 9. Do not smoke
    9 / 9 9. Do not smoke

    Smoking is associated with a variety of health risks, including heart or liver disease and many cancers. If you smoke, it’s time to consider quitting.

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