Find out more about fish and shellfish. You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.
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There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.
Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5. For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee. They can also cause tooth decay, especially if eaten between meals.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk. Food labels can help. Use them to check how much sugar foods contain. More than Get tips on cutting down on sugar in your diet.
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces. Use food labels to help you cut down. More than 1. Younger children should have even less.
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Get tips on cutting down on salt in your diet. Oily fish, avocado and olive oil are all great choices. When you compose a meal of smaller portions of healthy carbs, non-starchy vegetables, good quality protein and healthy fats, not only have you created a meal with superior nutritional density, you have created one that takes some time to digest. It is digested slowly and the fat sources slow gastric emptying.
The meal liberates its energy slowly and steadily.
One final tip that can take things that step further is increasing your intake of the all-important omega-3 fatty acids. These fats have a huge array of benefits to our health, from controlling inflammation to maintaining the structure and function of key components of our cells. It is the latter that is relevant here. Omega-3 fatty acids help to support the structure and function of insulin receptors — the structures that insulin binds to, to tell our cells to take up glucose.
Eating oily fish or taking a supplement will give you those important forms pre-formed. These three simple steps can significantly reduce your risk of developing diabetes or, if you have already been diagnosed, it will help you control your blood sugar levels which is essential with this deadly condition.
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