10 tips for a healthy lifestyle

Sometimes it can feel as if a healthy diet getting enough exercise and finding the time to find yourself is impossible. But learning to live a healthier lifestyle is easy when you change one small thing at a time. Follow Rosalind Ryan's advice and you'll soon be raring to go.

1. Let it beet

It sounds bizarre but beetroot could be a secret weapon against high blood pressure. The condition is a major cause of heart disease and stroke but many people are not aware that they have it because it has no symptoms. Now researchers from Barts and the London School of Medicine say drinking 500ml beetroot juice could dramatically reduce blood pressure after just one hour. So drink the pink stuff.

2. Think outside the box

Us lazy Brits will spend on the sofa 17 years of our lives with seven years that dedicated television. Next time you hear yourself say,"I have no time to go to the gym" or opt for ready meals because you are too busy to fresh foods are cook think about turning off the box and something do rather than healthy.

3. not take the biscuit

It may be a good idea to steer clear of the cookie jar before you go shopping. A team from the University of Singapore recently discovered that the smell of chocolate chip cookies were women splurge on unnecessary clothes to make when they hit the shops. The smell activates the part of the brain that wants instant gratification but that is no excuse for maxing out your credit cards.

4. Embrace good health

Give your partner a hug not only warm the heart it can also protect it. A study by the University of North Carolina in 2005 found that hugs your other half for 20 seconds could lower blood pressure and levels of the stress hormone cortisol. High levels of cortisol have been linked to heart disease and other diseases such as diabetes.

5. Pouring salt to the wound

We eat 9.5 grams of salt per day, but the government wants us to this no more than 6g cut as a high level of salt can push up your blood pressure increase the risk of cardiovascular conditions. Many food labels only list salt as sodium however but you can do a simple sum to work out their real salt content just multiply by 2.5. Thus, 0.8 g of sodium 2g of salt.

6. Sunny side up

Get out in the sun for a natural lift. The rays of the sun on your skin help your body produce vitamin D which has been shown to fight heart disease, depression, osteoporosis and even some types of cancer. There is not much sun at this time of year so make the most of it when it appears.

7. One is the magic number

One of the largest studies into diet and cancer the European EPIC study found that eating just one extra portion of fruit and vegetables a day could reduce your risk of dying early for any reason by 20 percent.

8. Holding back the years

In 14 years to your life very easy not to smoke by the following four principles, take regular exercise, eat sensibly and drink five servings of fruits and vegetables per day. These simple steps can have a big impact on your life expectancy say scientists from the University of Cambridge. If you create only one thing to give up smoking as the study showed this had the most impact on your health.

9. A step in the right direction

Previously experts thought of 10,000 steps a day was enough to control your weight but a worldwide study has just found that women up to the age of 40 and men to 50 to help 12,000 steps per day to shift wobble in the middle. Invest in a pedometer to make sure you hit your target.

10. Laughter is the best medicine

Become a glass half full person Studies have shown that people with a positive attitude suffer less from conditions such as heart disease. Find something to laugh every day to make your feel good hormones a boost.