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Sally's Family Plan To Prevent Diabetes
Your Choice for Change - Honoring the Gift of Heart Health for American Indians
Section Six - Protect Your Heart: Take Good Care of Your Diabetes for Life
- Get 30 to 60 minutes of moderate physical activity on most days.
- Walk with family or a friend.
- Play traditional games.
- Dance to your favorite music.
- Lift hand weights, stretch, or ride an exercise bike while you watch TV.
- Chop wood, do housework, garden, or do other yard work.
- Eat less sodium, saturated fat, trans fat, cholesterol, and sugar.
- Season food with herbs and spices instead of salt.
- Trim the fat off meat and the skin off chicken.
- Bake, broil, boil, or roast 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.
- Eat more fiber.
- Choose whole grains, fruits, vegetables, and beans.
- Add fruit to your lunch.
- Add vegetables to soups and casseroles.
- Stay at a healthy weight. Lose weight if you are overweight.
- Eat smaller portions—Do not go back for a second serving.
- Drink water or other calorie-free drinks.
- If you smoke, stop.
- Ask your doctor, family, or friends to help you to quit smoking.
- If you have diabetes, add these steps to control your diabetes:
- Check your blood glucose (blood sugar) levels as the doctor tells you.
- Take your 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 complications.
- See your dentist regularly and consult a registered dietitian if you need help with your eating plan.
- Find support to help you handle stress.
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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. 08-6340