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Protect Your Heart Against Diabetes

Contents

From Head to Toe, Keep Your Diabetes Under Control
Are You at Risk for Type 2 Diabetes?
Symptoms of Type 2 Diabetes
Do You Have Diabetes?
Juan's Family Plan To Prevent Diabetes
Take Action!
My Heart Health Card
Play It Smart, Take Care of Your Heart
Resources

Juan's Family Plan To Prevent Diabetes

 

  • Walk with your family or a friend.
  • Dance salsa, merengue, or cumbia.
  • Lift hand weights, stretch, or ride an exercise bike while you watch TV.

 

  • Season food with spices instead of salt.
  • Trim the fat off meat and the skin off chicken.
  • Bake, broil, or grill instead of frying.
  • Use a small amount of vegetable oil instead of lard or butter.
  • Cut down on sausage, bacon, and fried pork.
  • Drink water and sugar-free beverages.

 

  • Choose whole grains, fruits, vegetables, and beans.
  • Add a piece of fruit to your lunch.
  • Add vegetables and beans to soups and casseroles.

 

  • Eat smaller portions— do not go back for a second serving.
  • Drink water or other calorie-free drinks.

 

  • Ask your doctor, family, or friends to help you quit smoking.

If you already have diabetes, add these steps to control it.

  • Check your blood glucose ( blood sugar) levels as the doctor tells you.
  • Take medicines as the doctor tells you, even when you feel fine.
  • Ask your doctor about taking aspirin to prevent a heart attack.
  • Check your feet every day. Check for cuts, bruises, red areas, or swelling.
  • Brush your teeth and use dental floss every day.
  • See your eye doctor once a year, or more often if you have eye problems.
  • Find support to help you handle stress.

Lose a Little, Win a Lot

Juan says: "I am not waiting to get diabetes. I am taking steps now to prevent it. I walk every day for 40 minutes, and I eat smaller portions. I have lost 8 pounds."

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U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 08-6355
June 2008



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