What are Good Health Tips

01. Take care of your diet.

Consume a variety of foods, such as fruits, vegetables, legumes, nuts, and whole grains. At least five pieces (400 g) of fruit and vegetables should be consumed each day by adults. You can increase your intake of fruits and vegetables by including them in all of your meals, snacking on fresh fruit and vegetables, eating a variety of fruits and vegetables, and eating them in season. You can lower your chance of developing noncommunicable diseases (NCDs), such as diabetes, heart disease, stroke, and cancer, by consuming a nutritious diet.

02. Eat less sugar and salt.

Filipinos consume twice as much sodium as is advised, which increases their risk of high blood pressure, which in turn raises their risk of heart disease and stroke. Salt is often how individuals consume sodium. Limit your salt consumption to 5g per day, or around one teaspoon. It is simpler to achieve this by reducing the quantity of salt, soy sauce, fish sauce, and other high-sodium condiments used in meal preparation, removing salt from the dining table, avoiding salty snacks, and selecting low-sodium goods.

Conversely, ingesting too much sugar raises the risk of tooth damage and unhealthful weight gain. Free sugar consumption should be limited to less than 10% of total calorie intake in both adults and kids. For an adult, this is equal to 50g, or roughly 12 teaspoons. For extra health advantages, the WHO advises ingesting less than 5% of total energy intake. Limiting the intake of sweet snacks, candies, and sugar-sweetened beverages will help you cut back on your sugar intake.

03. Limit your consumption of bad fats.

Less than 30% of your daily calories should come from fat. This will aid in reducing NCDs and unhealthful weight gain. There are various types of fats, however unsaturated fats are preferred to trans- and saturated fats. WHO advises limiting saturated and trans fat intake to less than 10% of total energy intake, respectively, and switching to unsaturated fats to replace both of these types of fat.

The healthier unsaturated fats are present in foods like fish, avocado, and nuts, as well as in sunflower, soybean, canola, and olive oils. Saturated fats are present in foods like fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard. Trans-fats are present in baked and fried foods as well as pre-packaged snacks and foods like frozen pizza, cookies, biscuits, and cooking oils and spreads.

04. Steer clear of alcohol abuse.

Alcohol use has no safe limit. Alcohol consumption can cause a variety of health issues, including mental and behavioral disorders, alcoholism, serious non-communicable diseases (NCDs), such as liver cirrhosis, some malignancies, and cardiac conditions, as well as injuries sustained in violent encounters and car accidents.

05. Don’t smoke.

NCDs such lung disease, heart disease, and stroke are brought on by cigarette usage. Even non-smokers who are exposed to secondhand smoke from a smoker are killed by tobacco. There are currently 15.9 million adult smokers in the Philippines, however 7 out of 10 smokers are either interested in quitting or have plans to do so.

It's still possible to stop smoking if you do so right now. When you do, your health will both improve right away and over time. That's fantastic if you don't smoke! Defend your freedom to breathe tobacco-smoke-free air by refraining from starting to smoke.

06. Be active

Any skeletal muscle-driven movement that involves an energy cost is considered to be engaging in physical exercise. Exercise and other activities carried out while working, playing, doing tasks around the house, traveling, and partaking in leisure activities are included in this. Age-related requirements for physical activity vary, but persons between the ages of 18 and 64 should engage in at least 150 minutes per week of moderate-intensity exercise. For additional health advantages, up the amount of moderate-intensity exercise to 300 minutes per week.

See more...

If you get something for your knowledge? share it so others can take care of it. I will give more details about tips, tricks and good healthy products