Eat a healthy diet

Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. 

1

Consume less salt and sugar

Reduce your salt intake to 5g per day, equivalent to about one teaspoon. Consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain.

2

Reduce intake of harmful fat

Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs.

3

Avoid harmful use of alcohol

There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders 

4

Don’t smoke

Smoking tobacco causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure.

5

Be active

This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. 

6

Check your blood pressure regularly

Have your blood pressure checked regularly by a health worker so you know your numbers. If your blood pressure is high, get the advice of a health worker.

7

Get tested

Getting yourself tested is an important step in knowing your health status, especially when it comes to HIV, hepatitis B, (STIs) and (TB).

8

Get vaccinated

Vaccination is one of the most effective ways to prevent diseases. Vaccines work with your body’s natural defences to build protection against diseases like cervical cancer, cholera

9

Have regular check-up

Regular check-ups can help find health problems before they start. Health professionals can help find and diagnose health issues early

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