Prevention of Diabetes
Take these steps to prevent or delay type 2 diabetes.
Eating healthy foods can help you:
- Control your weight
- Lower your blood pressure
- Lower your cholesterol
- Prevent or delay type 2 diabetes
Choose foods low in fat, cholesterol, and salt. Try these tips to:
- Cut down on fat and calories
- Reduce the sodium (salt) in your diet
Being physically active can lower your risk of type 2 diabetes. Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking. If you have a health condition, be as active as you can be. Use these tips to stay active with a disability. Your doctor can help you choose the best activities for you.
Watch your weight.
Studies show that losing 5 to 7 percent of your body weight can lower your risk of getting type 2 diabetes. If you weigh 200 pounds, 7 percent of your body weight is 14 pounds.
Try keeping a diary to write down:
- Your weight
- All the meals and snacks you eat today
- Number of calories and grams of fat in your food
- Minutes of physical activity you do today
Get your blood pressure and cholesterol checked.
Starting at age 18, get your blood pressure checked at least once every 2 years. It’s important to get your blood pressure checked often, especially if you are over 40 years old. Talk to a doctor about getting your cholesterol checked. Most men need their cholesterol checked at least once every 5 years. Women at risk for heart disease need their cholesterol checked every 5 years.
For more information, to schedule an appointment for a diabetes class or to see a dietitian, call (502) 629-2604.