Choose unsaturated fats more often
Not all fats have the same effect on health. Saturated fats can raise LDL cholesterol (“bad” cholesterol), increasing the risk of cardiovascular disease. These fats are commonly found in butter, snacks, pastries, cookies, and coconut oil.
Unsaturated fats, on the other hand, have a beneficial effect on cholesterol levels. Good sources include plant oils, nuts, seeds, avocados, and fatty fish such as salmon and herring.
Limit salt intake
Excess salt intake can increase blood pressure, a major risk factor for cardiovascular disease. Adults are advised to consume no more than 6 grams of salt per day.
Most dietary salt does not come from the salt shaker, but from processed foods such as bread, cheese, processed meats, sauces, and ready meals. Cooking more often from fresh ingredients and using herbs and spices can help reduce salt intake without sacrificing flavor.
Ensure sufficient dietary fiber
Dietary fiber plays an important role in healthy digestion, blood sugar regulation, and cholesterol control. It also contributes to satiety.
The recommended intake is around 30 grams per day for women and 40 grams per day for men. Good sources include whole grains, vegetables, fruits, legumes, nuts, and seeds.
Be mindful of added sugars
Sugars occur naturally in foods such as fruit and milk, which also provide essential nutrients. Added sugars, however, mainly contribute calories without significant nutritional value.
Products such as soft drinks, sweets, cookies, and many processed snacks often contain high levels of added sugars. High intake is associated with increased risks of obesity and chronic diseases.
Eat enough fruits and vegetables daily
Fruits and vegetables provide vitamins, minerals, antioxidants, and fiber that are essential for good health. Higher intake is consistently associated with a lower risk of chronic diseases.
The recommendation is at least 250 grams of vegetables and about 200 grams of fruit (roughly two servings) per day.
Choose whole grain products
Whole grain products contain the entire grain kernel and therefore more fiber, vitamins, and minerals than refined grains.
Replace white rice, white bread, and regular pasta with whole grain alternatives such as brown rice, whole grain bread, and whole wheat pasta whenever possible.
Prefer low-fat or semi-skimmed dairy
Dairy products provide important nutrients such as protein, calcium, vitamin B12, and iodine. Choosing low-fat or semi-skimmed varieties provides the same nutrients with less saturated fat.
A varied intake of milk, yogurt, cheese, and fortified plant-based alternatives supports a balanced diet.
Eat a handful of unsalted nuts daily
Nuts are rich in healthy fats, protein, fiber, vitamins, and minerals. Regular consumption is associated with a lower risk of cardiovascular disease.
A daily portion of 15–30 grams of unsalted nuts is recommended. This also includes 100% nut butters such as peanut or almond butter without added ingredients.
Eat fish regularly, especially fatty fish
Fish is an important source of high-quality protein, vitamin D, iodine, and omega-3 fatty acids. Fatty fish such as salmon, herring, and trout are particularly rich in omega-3.
The recommendation is to eat fish once or twice per week.
Limit meat, especially red and processed meat
High consumption of red and processed meat is associated with an increased risk of health problems, including colorectal cancer and cardiovascular disease.
It is recommended to limit meat intake to a maximum of 300 grams per week, of which no more than 100 grams should be red meat. Processed meats such as sausages, bacon, and deli meats are best minimized.
Include more legumes in your diet
Legumes such as beans, lentils, chickpeas, and soybeans are rich in fiber, plant-based protein, and micronutrients. They are an excellent alternative to meat.
A weekly intake of at least 250 grams of legumes supports a healthy dietary pattern.
Drink enough fluids
Adequate hydration is essential for almost all bodily functions. Water is the best choice. Tea, coffee without added sugar, and milk can also be part of a healthy diet. Sugar-sweetened beverages should be limited.
Avoid alcohol as much as possible
There is no completely safe level of alcohol consumption for health. Even small amounts can increase health risks. Therefore, the best advice is to avoid alcohol or consume as little as possible.
Choose less processed foods
Highly processed foods often contain high levels of salt, sugar, and saturated fats, while providing fewer essential nutrients such as fiber.
A diet based on fresh vegetables, fruits, legumes, whole grains, nuts, fish, and other minimally processed foods is consistently associated with better health outcomes.
Eat a varied diet
No single food contains all the nutrients the body needs. That is why variety is essential.
Rotate different types of vegetables, fruits, grains, and protein sources. This helps ensure adequate intake of all essential nutrients.
The core of healthy eating
Healthy eating does not need to be complicated. Focus on plenty of vegetables, fruits, whole grains, legumes, nuts, and healthy fats. Limit highly processed foods, added sugars, salt, alcohol, and large amounts of red or processed meat.
Small, consistent changes over time can build a dietary pattern that supports long-term health and wellbeing.