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 | How to keep as fit as possible | 17/11/2003 | | | | | |  7 top tips on how to stay healthy:
1. Exercise is good for you and doesn't have to hurt!
Brisk walking, cycling, swimming are possible for most of us. Ideally you should get out of breath for 15 minutes three times a week. This substantially reduces your risk of heart disease
2. Food tip one
try to eat 5 portions of fruit and vegetables every day. This reduces your risk of stroke, heart disease, diabetes and cancer!
3. Good news! Alcohol is good for you in moderation
Drinking a small amount (one or two units) regularly is actually better for your heart than no alcohol at all.
4. Food tip two
Eat fish regularly- especially oily fish (salmon, sardines, herring etc). Fish oils are very good for your heart. Try not to eat red meat too often: chicken is healthier
5. Give up the cigarettes
Of all the things we choose to put into our bodies, it's the single biggest killer, causing heart disease, lung disease and many types of cancer. It also harms those around you and costs a fortune.
6. Food tip three
Eating wholegrain foods(e.g wholemeal bread, wholegrain cereals, rice and pasta) four times a week reduces your risk of cancer by over a third.
7. If you are overweight, try to lose some of it
There are multiple health benefits and you will feel good for it. Crash diets don't work, because you lose a large amount of weight quickly and most people will put it all back on again. Aim for a sensible reduction in the number of calories you eat, combine this with exercise, and you will lose weight gradually and keep it off.
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