The good news is you may be able to prevent type 2 diabetes by following these guidelines:
Eat healthy - Eat more fruits and vegetables, whole grains, lean proteins, and low-fat dairy options. Reduce sugar, salt, white grains, foods high in saturated fat, and processed foods.
Be active - Get 30 minutes of physical activity 5 days per week or 150 minutes each week of physical activity. Look at our monthly themes for ideas to help you eat healthy and get more active throughout the year.
ReThink Your Drink - Choose water over sugary drinks such as sodas, juices, sports drinks, and sweetened coffees and teas. Make water more exciting by adding flavorings, like mint, lemon, or cucumber.
Lower your stress level - Making small steps to reduce your stress level can have a significant impact on your health. Take a break from daily stressors with a 10-minute walk. Get a good night sleep and develop a healthy sleep pattern. Spend time outside among nature to relax.
Don’t smoke or use tobacco products - Smokers are 30–40% more likely to develop type 2 diabetes than nonsmokers.
Maintain healthy blood pressure - Healthy blood pressure is below 120/80. High blood pressure is 140/90 or higher.
Maintain healthy cholesterol level - In general, people who do not already have heart disease should aim for:
- LDL cholesterol below 130 mg/dl – or much lower, if they are at risk of heart attacks or strokes
- HDL cholesterol above 60 mg/dl
- Triglycerides below 150 mg/dl
When you take steps to prevent type 2 diabetes, you will also lower your risk for possible complications of diabetes such as heart disease, stroke, kidney disease, blindness, nerve damage, and other health problems.