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Prevention of Diabetes

Take these steps to prevent or delay type 2 diabetes.

Eat healthy.

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

Get active.

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.

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