Foods to eat; foods to avoid

Foods to eat...

Tea contains powerful antioxidants that can protect against heart disease and some cancers. A recent Japanese study found a strong link between drinking green tea and a delay in the onset of cancer and deaths from all major illnesses.

Nuts of all kinds are good for you. Researchers at the Harvard Medical School analysed the diets of more than 83,000 women over a period of 14 years and found that those who ate at least 1oz of nuts a week were 20% less likely to develop type 2 diabetes than women who rarely ate nuts.

Soya lowers blood pressure and cholesterol and reduces the risk of blood clots. It may also protect bones, give some protection against colon, prostate and breast cancer and ease menopausal hot flushes.

Wholegrains Just one daily serving can cut your risk of dying not just from heart disease, but from all major illnesses, says a major US study.

Oily fish can alleviate arthritis, protect against diabetes and boost brain health. It's also rich in omega-3 fatty acids, which boost heart and artery health.

Foods to avoid...

Salt People over 60 who cut their salt intake to 6g (one teaspoon) a day can reduce their stroke risk by 31% and heart attack risk by 24% in a matter of days, according to Graham McGregor, Professor of Cardiovascular Health at St George's Hospital, London.

White bread US researchers found that people who ate a lot of refined carbohydrates had three times greater increases in waist circumference - also linked to a higher heart disease and diabetes risk - than healthier eaters.

Transfats These are found in many margarines, processed snacks and baked goods. Some research suggests that they may be even more damaging than saturated fat.

Processed food 80% of our salt intake comes in processed and ready-made food.