Eat a balanced diet

Benefit: very high
Eat a balanced diet
A balanced diet is essential for lowering many health risks. Eat more fruits, vegetables, whole grains, fish, poultry, beans, nuts, and vegetable oils. Limit the intake of sugar, salt, dairy products, refined grains, red meat and processed foods. Avoid junk food, trans fats and sugary drinks.

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What you can prevent if you Eat a balanced diet

Coronary artery disease

Risk: very high
Coronary artery disease

The Mediterranean diet, which is rich in fruits, vegetables and olive oil, improves cardiovascular outcomes.

CAD is the most common cardiovascular disease and a top cause of death. The arteries become narrow as the artery-wall thickens, causing a limitation of blood flow to the heart. Up to 90% of cases may be prevented if the risk factors are avoided.

To prevent: exercise, do not smoke, maintain a healthy weight, limit alcohol intake, eat a balanced diet, check blood pressure, check cholesterol level

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Obesity

Risk: very high
Obesity

Becoming overweight or obese can be prevented by maintaining a healthy diet.

Overweight or obese people accumulate excess body fat that has a negative effect on their health. Obesity is affecting 12% of the world population and increases the risk of many physical and mental conditions. It is a leading preventable cause of death worldwide.

To prevent: exercise, maintain a healthy weight, eat a balanced diet

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Diabetes

Risk: very high
Diabetes

Sugar-sweetened drinks increase the risk of diabetes. The type of fats in the diet are also important.

Diabetes is a group of diseases in which the level of sugar in the blood is too high. Insulin is a hormone that regulates blood sugar, but in diabetes either the pancreas is not producing enough insulin or the cells are not responding to it. Diabetes can cause many complications and premature death.

To prevent: exercise, do not smoke, maintain a healthy weight, eat a balanced diet

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Hypertension

Risk: high
Hypertension

A low sodium diet (avoiding salt) reduces blood pressure. The DASH diet prevents and controls hypertension and is rich in fruits, vegetables and whole grains.

Hypertension, or high blood pressure, is a condition in which the blood pressure in the arteries is persistently elevated. It can have no symptoms, but it's a major risk factor for dangerous diseases. Hypertension affects 25% of the population and is believed to be a factor in 18% of deaths.

To prevent: exercise, do not smoke, maintain a healthy weight, limit alcohol intake, eat a balanced diet, check blood pressure

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Pneumonia

Risk: high
Pneumonia

A healthy diet strengthens the immune system and can prevent getting sick from viruses and respiratory illnesses and promotes a fast recovery.

Lower respiratory tract infections (LRTI), the most common types being pneumonia and bronchitis, are inflammatory conditions of the lung. Children and the elderly are at higher risk, but pneumonia is a major cause of death among all age groups, accounting for 7% of the world's yearly total.

To prevent: exercise, do not smoke, eat a balanced diet

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