10 MINUTES TO CHANGE YOUR LIFE Time to eat well

Transcription

1 0 MINUTES TO CHANGE YOUR LIFE Time to eat well

2 If you eat a healthy diet and keep your weight in check, you ll be less likely to develop coronary heart disease and Type 2 diabetes. You re in control and by taking ten minutes every day to make small changes to your lifestyle, you could change your life. Why should I worry about coronary heart disease and Type 2 diabetes? Coronary heart disease and Type 2 diabetes are serious long-term health problems. Coronary heart disease happens when the tubes that supply your heart muscle with blood (your coronary arteries) get clogged up. Coronary heart disease can cause chest pain, angina, or a heart attack. Type 2 diabetes happens when your body doesn t make enough or a hormone called insulin, or it can t use the insulin properly to control the amount of glucose (sugar) in your blood. Type 2 diabetes can lead to problems with your eyesight, including blindness. It increases your risk of a heart attack or stroke and can also cause your kidneys to fail or cause you to lose a limb. The good news is that there are some simple things you can do to help protect yourself from coronary heart disease and Type 2 diabetes.

3 Eat more fruit and vegetables 3 heaped tablespoons broccoli florets of carrots 4 cereal bowl of salad Fruit and vegetables are usually low in fat, salt and calories as long as you don t cook them in oil or butter. This means eating them can help you stay a healthy weight, which will help to keep your heart healthy and means you're less likely to develop Type 2 diabetes. tomato 3 heaped tablespoons of peas 2 an avocado Make sure you eat at least five portions of fruit and veg every day. These can be fresh, frozen, tinned or dried. An adult portion of fresh, frozen or tinned fruit and veg is about a handful - around 80g or 3oz. A portion of dried fruit is about 30g or oz. orange handful of grapes 7-8 strawberries Examples of one portion of different fruit and veg are on the next page. banana 2 kiwi fruit 3 whole dried apricots

4 Eat less saturated fat Saturated fat is the kind of fat in foods like butter and lard, fatty meat, sausages, cheese, pies and cakes. Most people eat too much saturated fat. Saturated fat increases the amount of cholesterol in your blood. Too much cholesterol can cause your arteries to clog up, leading to coronary heart disease. Because fats are very high in calories, eating too much of any kind of fat can make you gain weight, putting you at risk of Type 2 diabetes. Choose unsaturated fats like sunflower or olive oil instead of saturated fats like lard or butter when you re preparing food. Check the labels on your food and choose foods that don t contain much saturated fat.

5 Eat less salt Eating too much salt can raise your blood pressure, which puts extra strain on your arteries. Over time, this means they are more likely to get clogged up, leading to coronary heart disease. Don t add salt when you re cooking or when you re eating. Most food labels use colour coding to show you whether a food has a high (red), medium (amber), or low (green) amount of fat, saturated fat, sugar and salt. Use these to choose the healthiest options. NUTRITIONAL INFORMATION Salt 0.02g 0.3% HIGH RED MED LOW AMBER GREEN Energy 62 kj 49kcal 7% Fat 6g 23% Saturates 0g 50% Sugars 0.5g 0.5% Salt 0.02g 0.3%

6 Keep your weight in check If you re overweight you re much more likely to develop coronary heart disease or Type 2 diabetes. Reaching and keeping to a healthy weight will help you stay healthy. Measuring your waist is a good starting point to find out if you re overweight. Women should have a waist size of below 80cm (32 inches) and men should aim for a measurement of less than 94cm (37 inches). Get active and eat a diet full of fruit and vegetables and low in fat. For more information about getting and staying active, go to tescocharitypartnership.org.uk 0

7 Tesco, Diabetes UK and the British Heart Foundation have come together to help change the nation s health for the better. The partnership will help people reduce their risk of Type 2 diabetes and cardiovascular disease, both of which are largely preventable, by making healthy choices. To find our more visit tescocharitypartnership.org.uk