1. Base your meals on higher fibre starchy carbohydrates. 2. Eat lots of fruit and veg. 3. Eat more fish, including a portion of oily fish. 4. Cut down on saturated fat and sugar. 5. Eat less salt: no more than 6g a day for adults. 6. Get active and be a healthy weight. 7. Do not get thirsty. 8. Do not skip breakfast.