How to eat healthier

Eating better is easier one habit at a time. These routines cover fibre, variety, when you eat and what's on the label, each with the research behind it and a simple first step.

8 routines that help

1. Heart disease risk

   Eat 30 grams of fiber every day

   Eating more fiber is linked to 31% fewer deaths from heart disease, with the biggest drop at 25 to 29 grams a day.

2. Ultra-processed food risks

   Check food labels for processed ingredients

   Eating more ultra-processed food is linked to a 50% higher risk of dying from heart disease.

3. Chronic disease risk

   Eat 3 different colors of food daily

   Eating a wider variety of colorful plant foods, rich in flavonoids, is linked to a 6% to 20% lower risk of death and major chronic diseases.

4. Hungry between meals

   Eat a portion of protein at every meal

   Higher-protein diets are linked to better appetite control and easier weight management.

5. Blood sugar spikes

   Walk for 10 minutes after eating

   A 10-minute walk right after a sugary drink lowered the blood sugar peak compared with sitting.

6. Blood sugar control

   Eat all meals in a 10-hour window

   Eating within a shorter daily window for 4 to 12 weeks is linked to lower fasting insulin and better blood sugar control.

7. Is moderate drinking healthy

   Drink no more than 7 drinks a week

   The apparent heart benefits of light drinking disappear once you account for other health differences between drinkers and non-drinkers.

8. Ignoring health advice

   Write for 10 minutes about what matters most to you

   Writing about your values makes people somewhat more open to health advice and more likely to plan changes.

These routines are general information, not medical advice. Talk to a doctor about any health condition.