The World Health Organization offers ten practical tips for healthy living, including a balanced diet rich in fruit, vegetables, legumes, nuts, and whole grains, along with regular physical activity, supports general wellness and helps lower the risk of chronic diseases such as diabetes, cardiovascular illness, and cancer. Leading health authorities emphasize that small, consistent lifestyle changes can have meaningful impacts on long-term health outcomes.
World Health Organization
To help you build healthier habits in 2025 and beyond, the World Health Organization offers these ten practical tips:
- Eat a nutritious, balanced diet. Include a variety of fruits, vegetables, whole grains, legumes, and nuts in your meals. Adults should aim for at least five portions (about 400 g) of fruit and vegetables per day to help reduce the risk of non-communicable diseases.
- Reduce salt and sugar intake. High salt consumption is linked to high blood pressure, while excess sugar increases the risk of tooth decay and unhealthy weight gain. Choose low-sodium products and limit sugary snacks and sugar-sweetened beverages.
- Choose healthy fats. Limit saturated and trans fats (found in fried and processed foods) and opt for unsaturated fats from sources like fish, avocado, and vegetable oils.
- Avoid tobacco use. Smoking causes serious diseases including lung cancer, heart disease, and stroke. Quitting smoking delivers both immediate and long-term health benefits.
- Stay physically active. Adults should aim for at least 150 minutes of moderate-intensity activity per week, whether through exercise, walking, chores, or active travel. Increasing activity to 300 minutes per week offers extra health benefits.
- Check your blood pressure regularly. High blood pressure often has no symptoms but can lead to serious conditions if left unmanaged. Regular checks help with early detection and timely care.
- Follow safety rules in daily life. Simple steps like wearing seatbelts, helmets, and obeying traffic laws help prevent injuries and promote overall safety.
- Use antibiotics wisely. Antibiotic resistance is a major public health issue. Take antibiotics only when prescribed and complete the full course to ensure effectiveness.
- Practice good hand hygiene. Washing hands with soap or using alcohol-based sanitizers helps prevent the spread of infections.
- Have regular health check-ups. Periodic health visits and screenings help detect health problems early, when treatment is most effective.
- These recommendations reflect WHO’s evidence-based approach to supporting healthy choices that can reduce disease risk and improve quality of life across populations.
Source: 10 Health Tips for 2025 — World Health Organization