Are You Ready To Make Lifestyle Changes?

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Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

There are two significant challenges to implementing sustainable change in your lifestyle…

The first is getting started. If you have listened to a friend describe their “plan” to exercise, eat healthily, or improve their health status, you have probably thought how easy it sounds. How often has it happened? While some follow through, unfortunately, many do not. That is because it is easier to have the vision than it is to execute the plan. Change is never simple, but it does make a difference especially for anyone who has Type 2 diabetes or heart disease.

The second challenge is maintaining the effort required to see the change through. It is not enough to exercise a few times and then abandon the plan entirely. While at least this ensures the first challenge has been overcome, what is the point if healthy habits are not maintained?

It is easy to talk about improving your lifestyle, but it is difficult to stay disciplined when it comes to food choices and exercise. Weight loss is simple in theory but proves to be a ceaseless struggle for many. But how about this. To start, why don’t you make changes – just for one week?

It is easy to get started when you know there is an endpoint to your efforts. And it does not feel threatening to commit to just a few days of healthy eating and exercising. Now obviously, this does not solve the issue of consistency, but that is not the point. The point is to trial the chosen healthy lifestyle choices for a week. Ideally, you will be implementing all the adjustments you need to make to get your health on track…

  • exercising,
  • cooking your meals,
  • eating more vegetables, and
  • no snacking or eating after 6 pm,

are some actionable ideas.Why is it you need to make these changes, anyway? Are you dealing with hypertension? Obesity? Diabetes? One way to begin changing your lifestyle is to create an inventory of how you live your life. Plan out all the changes you need to make to achieve your goal, and implement them for one week. You should not have any excuse not to follow through.

After the week ask yourself some questions…

  • was it as difficult as you expected?
  • would you do anything differently?
  • did you feel the “plan” was worth your time?
  • would you do this again?

All questions are important to ask, but especially the last one. If you feel it is worth continuing, why wouldn’t you? Don’t hesitate to stay with your plan for another week. Make sure you can track your progress in some way, whether it’s weight loss, blood sugar, readings, or something else.You don’t have to commit to anything long-term. However, don’t be surprised if you find yourself implementing long-term changes as you go. Even small changes will help and will lead to larger ones.

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Diabetic Diet

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Vigilance regarding your diet can not only help you control your diabetes, but can also eliminate the need for insulin. Many people with Type II diabetes are often prescribed tablets or pills in an attempt to control their condition prior to having to use insulin.

By following a proper diabeticdiet, someone diagnosed with Type II diabetes, which has reached epidemic proportionst hroughout the United States, can either prolong the need for insulin or continue to treat their condition with more convenient medications.

People with diabetes have a difficult time breaking down carbohydrates in their system. Carbohydrates are a large group of foods that are necessary for a balanced diet. While many people assume diabetics must avoid sugar, this is just one example of carbohydrates. In addition to foods rich in white sugar, carbohydrates include white bread, pasta, rice, potatoes,some vegetables and fruits as well as anything rich with white flour.

Carbohydrates are acomplex group of foods and different groups cause different effects to the blood stream. While diabetics have a difficult time breaking down any carbohydrates in their blood stream, those with the highest Glycemic Index rating take the longest to break down in the blood stream and cause the most harm.

By following a diet with limited amounts of carbohydrates, being aware of the Glycemic Index and learning which carbohydrates are the most harmful to a diabetic diet, someone with this potentially life threatening condition can keep this disease at bay. If you have recently been diagnosed with Type II diabetes and have been given medication by your doctor as well as diet suggestions, follow the doctor’s instructions. Diabetics tend to be in denial more than any other group of patients and remain the most non compliant.

By following a good diabetic diet and taking your prescribed medication, you can live a full and normal life span.

A diabetic diet should include limits on carbohydrates and increases in protein. Sugars should be eliminated as well as white flour. Pasta and rice are also rich in carbohydrates. One way someone can follow a good diabetic diet is to follow some of the low carb diets that were popular some years back. Many of these diets either eliminated or limited carbohydrates.
There are also many different diabetic cookbooks for those with this condition that can help a person live a happier, healthier life.

It is unfortunate that so many people are continuing to be diagnosed with diabetes. The good news is that there is plenty of information out on the market with regard to cookbooks and even on the internet regarding how a diabetic diet can help someone with this disease.

Diabetes takes a toll on the human body after a certain period of time. By following a good diabetic diet, one can reduce the toll of the disease and live a longer and more fruitful life.

Those with diabetes should become aware of the gylcemic index, follow a diabetic diet, see their doctor regularly, monitor their blood sugar and take their medications as prescribed in order to avoid complications that can arise from this disease.

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Depression And Diabetes

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Many people who are diagnosed with diabetes are overwhelmed with an onslaught of new
information, medications, doctor visits and a feeling of helplessness. Diabetes can be
frightening, particularly for anyone who is not familiar with the disease. We read about
complications and insulin and medication and feel hopeless.

Many diabetics experience a period of denial when first diagnosed with diabetes. They refuse to believe there is anything wrong with them. While they remain in denial, the condition worsens. This can often lead to depression. Depression and diabetes often go hand in hand.
According to the American Diabetes Association, people with diabetes have a greater risk for developing depression than other individuals.

The stress of management of diabetes can take a toll on an individual. There are new
medications to take, blood sugar must be monitored frequently and a record kept for your
doctor. There are frequent doctor visits and there may be several different medication
combinations needed before your blood sugar is kept under control.

On top of that, people who have diabetes are often faced with sudden lifestyle changes.  Foods that they once enjoyed are now taboo. An exercise regime is often recommended, which can be good for depression, but people with depression often have little energy to begin an exercise regime. As the depression continues, people often lose interest in monitoring their blood sugar levels and may even skip their medication.

Symptoms of depression include a loss of pleasure in every day activities you used to enjoy aswell as a change in appetite. You may have trouble concentrating and have trouble sleeping.
Or you may even sleep too much. Many people suffer from depression, but for a diabetic, it can be life threatening. Depression and diabetes is a dangerous combination.

People who are diagnosed with diabetes can empower themselves by learning as much about the disease as possible from the beginning. This can alleviate the feeling of helplessness that often accompanies the diagnoses. Ask your physician questions. Do research. Find out how you can help manage you disease.

If you feel you are suffering from some of the signs of depression, ask your doctor to
recommend a therapist who is familiar in dealing with people with chronic illness. Therapy can be crucial for a diabetic patient who feels isolated because of all of the extra work involved in treating their illness. Do not be afraid to discuss your illness with family and friends.

Diabetes is a nothing to be ashamed of, it is a disease that affects millions of people.
If at all possible, join a support group for others who also have diabetes. Here you can not only find kindred spirits who are experiencing some of the same fears as yourself, but you can alsol earn new information.

Any time someone is diagnosed with an illness puts them at risk for depression. Their world has changed and no longer feels safe. Worse of all, they feel out of control. If you are
diagnosed with diabetes, take back the control and learn how to manage your disease. By
empowering yourself, you will not only be able to effectively manage your diabetes, you will eliminate the depression.

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Eating Healthy, Eating Well!

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Types Of Diabetes

There are two types of diabetes, and they really are two quite different diseases. In type 1, or insulin-dependent diabetes, insulin injections are needed. But in type 2, or non-insulin-dependent diabetes, most people can keep their condition under control with just diet and medication. This type of diabetes is actually much more common than the insulin-dependent type.

How do I find out which type of diabetes I have?

Your doctor will tell you what type of diabetes you have and what you need to do. You can also ask your doctor to refer you to a Diabetes Education program. There, trained health professionals can teach you about diabetes and insulin.

What Is Insulin?

Insulin is classified according to how long it works in the body. There are five different types of insulin, ranging from short to long acting. Some insulins are clear in appearance, while others are cloudy.

Types of insulin
The five types of insulin include:

1. Rapid onset-fast acting insulin
2. Short acting insulin
3. Intermediate acting insulin
4. Mixed insulin
5. Long acting insulin.

Diabetes And Healthy Eating

Healthy eating, combined with regular physical activity and weight control, is important to manage diabetes.

People with diabetes should eat mainly high fibre carbohydrate foods such as wholegrain breads and cereals and vegetables and fruit. They should also reduce their intake of fat, especially saturated fat. Limiting the serving size of your meals is often required to maintain a healthy body weight. Its also a good idea to see a dietitian who can help develop a healthy eating plan.

Healthy eating helps a person with diabetes to:

1. Maintain general good health
2. Control blood glucose levels
3. Achieve normal blood lipid (fat) levels
4. Maintain a healthy blood pressure
5. Maintain a healthy body weight
6. Prevent the complications of diabetes.

No Special Diets Required

Healthy eating for people with diabetes is no different than for everyone else. People with diabetes do not need to prepare separate meals or buy special foods, so relax and enjoy healthy eating with the rest of your family.

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Controlling diabetes with natural health products

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What do you mean by diabetes

Diabetes occurred due certain metabolic disorder and mal functioning of the pancreas, which leads towards excessive urination, thirst, weakness and restlessness. The Diabetes can be divided into two categories Diabetes mellitus and Diabetes insipidus.

Diabetes mellitus (type one):

In diabetes mellitus body unable to make insulin. Insulin helps the body to convert the sugar from the body into energy source. The patient is insulin dependent. Type one diabetes is very prevalent among young children, young and adults.

Diabetes insipdus (type two)

Diabetes insipdus results due to insulin defective in insulin production and tissues resist to insulin production. In type-2 diabetes, daily supplement of insulin is not necessary. The patent is insulin non-dependent. Controlling diet and doing moderate physical exercises can control type two diabetes.

Diabetes is often slow and silent in effecting a person, an individual may not notice or feel its existence. The tissues of eyes, kidneys, the nerves and the blood vessels of the heart are target areas, which are attacked by diabetes.
Diabetes cannot be cured permanently but it can be controlled to great extend.

Causes of diabetes: Excessive eating containing sugar, obesity, lack of exercise, tension and stress and heredity.

Treatment of diabetes with natural products:

People are reluctant and repulsive towards high dose medicines containing different chemicals, which have severe side effects like head reeling, shivering, tiredness, dizziness and skin allergy. So it is better to opt natural treatment using natural products for the treatment of diabetes, which is safe and free from any side effects. Natural products are cheaper and easily available.

Some herbs are highly recommended for the treatment of the diabetes. Important Diabetic Natural Remedy Considerations:

1. Consumption of sugar in large quantity for long time may lead to blood sugar level complications

2. Dont take fatty food, must take fruits and vegetables containing fiber. Fiber reduces blood sugar levels.

3. Avoid direct sugar intake (sugars found in raw fruits or whole grains react on the body differently)

4. White flour based food products increases the chances of diabetes and it will increase the blood sugar level. Avoid taking these foods.

5. Diabetes must be checked up regularly, especially the blood sugar level or it can be dangerous and fatal if it is ignored.

Gymnema: Improves insulin levels in the body. It controls and destroys sugar-craving habits of a patient. This herb also helps in lowering blood sugar level. It can be used for 18 months and more for positive result.

Fenugreek: Helps in glucose tolerance and breaking the glucose and excrete through urination. Keeps blood sugar level balanced and stable.

Cayenne: works as health tonic and tones blood circulation.

Dandelion: It takes care of the liver, which breaks nutrients into glucose.

Kidney Beans: Helps in detoxifying the pancreases.

There are some herbal diabetic supplement, diabetic vitamins such as Chromium GTF tablets and Chromium Picolinate capsules to control diabetes. Other sugar control supplements are SLIM 3, chromium and niacin, chromium picolate, liver and gall formula, multi vitamins, and food powders exclusively based on natural herbs.

Treatment of diabetes through Homeopathic Medicines

Homeopathy medicines are also very effective for the treatment of diabetes.

Uranium Nitrate: this remedy helps in reducing sugar level in the blood and helps in digestion and decreasing sugar in the urine.

Syzygium jambolanum: It is a remedy helps in decreasing sugar in urine if it is taken in lower dose.

Phosphoric acid: It helps the patient having diabetes due to nervous origin. When the urination is increased and the color of urine is milky containing sugar the phosphoric acid to be thought of. It is a great remedy to cure diabetes mellitus when it is rudimentary stage.

Lactic acid: one of the best remedies for diabetes due to gastric origin. The symptoms are frequent urine; urine is yellow, much thirst, nausea and debility, dry skin, much gas in stomach and dry tongue. If these symptoms are present then lactic acid is the best remedy for it.

Acetic acid: it helps to reduce frequent urination and it also abates severe thirst and dry skin.

Bryonia: If symptoms like bitterness in the taste , dryness of the lips and weakness then Bryonia is first remedy to be remembered

There are other remedies such as Chionanthus and Argentum mettalicium good for the treatment of diabetes.

Diabetes can be controlled and a patient can lead normal life if he takes care of himself by adopting right treatment.

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Type 2 Diabetes – Who Gets Diabetes?

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You may know what Type 2 diabetes is and are aware of some of its complications. What you may not know, or have a limited understanding of, is who develops this form of diabetes or who is more likely to become afflicted.

First, let us start by eliminating the most obvious option, which is not everyone develops Type 2 diabetes. Coincidences aside, this means some people are more likely to become afflicted than others. Which leads us to…

Some racial, ethnic, and age groups have higher rates of diabetes than others. We ought, to begin with, look at the factors already predetermined. Unfortunately, some people are by nature more at risk than others because of their background and family history. Statistics show…

  • anyone over the age of 55,
  • anyone over 45 with a weight problem
  • any woman who had high blood sugar levels during pregnancy,
  • African-Americans,
  • Latinos,
  • Native Americans,
  • any Aboriginal or Torres Strait Islander,
  • anyone from the Pacific Islands, Indian sub-continent, or of
  • Chinese and Middle Eastern cultural background,

are more at risk. Family history is also correlated with a higher risk.Fortunately, these uncontrollable factors play a small role in the development of the disease. Let us talk about the major ones…

Unhealthy eating habits. Anyone who eats unhealthy food is more likely to develop Type 2 diabetes. If the carbohydrate intake is excessive and is combined with poor food choices, it is a sure recipe for blood sugar problems in the future. Those who do have high blood sugar levels always have a food issue – Type 2 diabetes is a lifestyle disease and does not afflict anyone who has a healthy lifestyle, barring rare exceptions.

Physical inactivity. Those who are physically inactive are more at risk. It is not that physical inactivity alone causes Type 2 diabetes, but it facilitates its development, especially when you consider most people who are sedentary are also likely to have poor diets. Combine the two, and you have the recipe for blood sugar complications.

Harmful eating habits and being inactive often mean the development of another health problem, which is…

Obesity. Many adults are diagnosed with Type 2 diabetes, and the majority are overweight or obese. The relationship between these issues is clear.

Who gets diabetes? Technically, those with poor eating habits tend to develop the disease, but that is the broader cause. The symptom of this is usually obesity, which can be easily identified, so it might be easier to respond by starting with those who are overweight or obese develop Type 2 diabetes.

By extension, anyone who leads an unhealthy lifestyle will be vulnerable to the disease as well. However, this can be seen as the culmination of all we have talked about. One thing is for sure: those who lead a healthy lifestyle which includes nutrition and activity habits, are the least likely to develop problems with their blood sugar levels.

So, are you at risk of developing Type 2 diabetes or have your recently been diagnosed? In any case, you know what you must do for prevention or treatment.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Type 2 Diabetes and Healthy Living – What You Need to Know About Healthy Fats And Weight Gain

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Gone are the times where we believed all fat must be avoided. Back in the day, when low-fat diets were in vogue, everyone everywhere was avoiding fat at all costs. Now, however, things have changed. We realize healthy fats are both critical for optimal health and are not necessarily going to lead to weight gain. But they may. Here is what you need to know…

1. Healthy Fats Still Contain Calories. First, realize these fats still do contain calories – and more calories than both protein and carbs at that. You will take in nine calories per gram from healthy fats while carbs and protein only contain four. This adds up quickly and could put you over your total target calorie intake.

If it does, weight gain is the result. Remember the number one factor determining whether or not you gain or lose weight is what your calorie intake is. Anything that contributes to increasing your calorie intake has the potential to lead to weight gain.

2. Healthy Fats Can Be Easy To Overeat. Another essential point to keep in mind is the fact these fats can cause you to overeat very easily. It does not take much to consume 100 calories or more of healthy fats, and many of these fats are quite addictive.

Take peanut butter for example. How easy is it to just dip the spoon back into the jar and quickly lick it off? Too easy. But if you do this, you could consume 100 to 200 calories right then and there – in less than 60 seconds.

For this reason, monitoring your serving sizes is essential.

3. Healthy Fats Do Give You An Advantage. Finally, remember this type of fat does give you an advantage. While calories do count and they add up quickly, the good news is they do tend to boost insulin sensitivity, which means they can help you get leaner than if you were eating saturated fats. Eating healthy fats though does not mean they make you immune to fat gain – but if you are going to overeat one type of fat, do make sure it is a healthy one. They also boost your health more so that is another reason they should be the focus.

There are a few pieces of information about healthy fats and weight gain. Just don’t let yourself believe there is something magical about this food that will ensure you avoid gaining weight when you eat them, and you will be just fine.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Tips on Lowering Your Risk for Diabetes Type 2

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The body relies on the entry of glucose into cells to generate energy for various activities and body functions. This entry is facilitated by the action of insulin which drives glucose into cells. Type 2 diabetes results when there is either not enough insulin or the body’s cells are resistant to its actions. This leads to accumulation of glucose within the bloodstream leading to symptoms such as fatigue, frequent thirst and urination.

Here are some useful tips to help lower your risk of having or developing type 2 Diabetes Mellitus.

• Eating healthy

Out with the junk and in with the healthy. Including larger quantities of fruits and vegetables in your diet has been claimed by scientists to lower the risk of Type 2 Diabetes Mellitus. Fruits and vegetables are easily digested, contain essential nutrients and other vitamins and minerals which are great for your body. Eating healthy also reduces your chances of eating unhealthy, cholesterol-laden foods which increase your risk for diabetes.

Shed some weight

Obesity is a risk factor for type 2 diabetes Mellitus. It also predisposes to other metabolic conditions and diseases such as heart disease. Eating healthy or going on a diet may help but the best weight loss remedy is via surgery. For patients already with type 2 Diabetes Mellitus who are overweight, surgery for type 2 diabetes Mellitus not only helps them lose weight, it’s also proven to cause long term remission to many patients.

The less you stress, the better

Our world today is riddled with stress right from our waking moments, till when we return back to bed. Lowering our exposure to stress and coping with stress better can lower risk for developing diabetes Mellitus type 2. Practicing meditation, yoga etc can help declutter our minds and helps us get through the stress of the day. Partaking in exercise can also help reduce our stress levels.

Give up smoking

Smoking has several deleterious effects on the health of smokers. According to health experts, it has been identified as an independent risk factor for developing diabetes. In addition, it heightens the risk of developing complications in individuals who already have diabetes. Smoking is associated with insulin resistance which predisposes to diabetes. Although quitting smoking can be quite difficult, it is not too great a price to pay in exchange for a healthier life.

Healthy sleep is good for you

For a healthy life, it is generally recommended that individuals get adequate sleep of at least 8 hours a day. Sleep deprivation or getting less than adequate sleep time can increase your risk of developing diabetes.

The above tips are simple ways to lower your risk of developing type 2 diabetes Mellitus. Weight loss and eating healthy are particularly key. Diabetic patients can benefit from surgery for diabetes type 2 as a result of its proven benefits.

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Article Source: https://EzineArticles.com/expert/Aylin_Sheik/2481924

Learn more about type 2 diabetes here on this website: https://sv.wikipedia.org/wiki/Typ_2-diabetes

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Could You Have Diabetes And Not Even Know It?

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Almost one third of all people with diabetes don’t know they have it. The symptoms seem so harmless, like symptoms of just getting older. This article goes into the different types of diabetes and some of the common symptoms of each to help you understand diabetes a little better.

In this article we’ll go over the three main types of diabetes. They are Type 1, Type 2, Gestational diabetes.

Type 1 Diabetes

This type of diabetes has also been called insulin-dependent and immune-mediated diabetes. It occurs when your body can’t produce insulin. The immune system attacks insulin producing cells in the pancreas. This type of diabetes is usually diagnosed in children and young adults, and was previously known as juvenile diabetes.

Type 1 diabetes increases the risk of other serious complications such as heart disease, nerve damage, blindness, and kidney damage.

Some of the symptoms include increased thirst, increased urination, weight loss even with increased appetite, nausea, vomiting, abdominal pain, fatigue, and absence of menstruation

Type 2 Diabetes

Type 2 diabetes is the most common type that fails to be diagnosed. It progress slowly and causes symptoms such as skin infections, poor healing, kidney problems, and vision problems. It is ordinary that neither these complications nor the diabetes is diagnosed after years of mild symptoms.

The problem is usually that people have no severe symptoms and do not seek medical care at all. They just think of the symptoms as simply getting older. For this reason it is important to get regularly tested for diabetes in the most common age group (over 40’s). Less commonly a doctor may treat other diseases, without realizing to test for diabetes.

Gestational Diabetes

Gestational diabetes occurs during a womans pregnancy. Pregnant women who have never had diabetes before but have high blood sugar levels during pregnancy are said to have it. It affects 4 percent of all women during pregnancy.

Symptoms include Increased thirst Increased urination Weight loss in spite of increased appetite Fatigue Nausea and vomiting Frequent infections including those of the bladder, vagina, and skin Blurred vision.

Gestational diabetes can be missed in pregnancy. It usually starts with mild symptoms that often can be attributed to other things. Its important to get tested during pregnancy because the high blood sugars from gestational diabetes can do harm to the baby and sometimes lead to other complications.

Even if youre not pregnant, you should make it a priority to get tested. Many women have gestational diabetes and think about their symptoms as being usual during pregnancy. You never know, maybe it is, but its always a good idea to get tested.

If youre having any of the symptoms for diabetes, its important to see your doctor. Even if you think its absolutely nothing. Its better to be safe than sorry.

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Super Foods to Help Type 2 Diabetics Have Lower Blood Sugar Levels!

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When you’re looking for foods that will give you lower blood sugar levels, encourage healthy insulin activity and slow down your diabetic complications… you want to eat foods that are high in special fatty acids, phytochemicals, minerals and vitamins.

Not too long ago the American Diabetes Association released a “super foods” list that says to have a good diabetes management plan, it needs to contain the necessary nutrients to make it happen. This means moving from a nutrient-poor diet to a nutrient-dense diet that is abundant in:

  • plant foods such as fruit and vegetables, nuts, seeds, beans and wholegrains
  • healthy fats such as olive oil, nuts, avocados and omega-3 fats
  • a modest amount of lean animal protein

This is a diet of whole, real, fresh food… a diet you need to cook from raw materials provided by nature.Added to these foods, you also need a full complement of vitamins and supplements to correct the specific deficiencies that have led to type 2 diabetes. These are individual requirements but could include:

  • chromium
  • biotin,
  • vitamin D
  • magnesium
  • zinc
  • alpha-lipoic acid
  • omega-3 fats

Foods Included on the “Super Food” List include:Beans: Beans contain a substantial amount of soluble fiber. When you have type 2 diabetes, beans can help you balance your blood sugar levels and give you a constant amount of slow-burning energy. Fiber slows down the release of sugar into your bloodstream. Beans also play an important role in weight management. Simply, beans fill you up: they provide lots of bulk without a lot of calories. Adding beans to your diet means you’re more likely to get full before you eat fat.

Citrus: Pectin, the dietary fiber so effective in helping to reduce cholesterol, is present in large amounts in the white lining of citrus fruit. Pectin is also capable of lowering and helping to stabilize blood sugar levels. Citrus fruit includes: grapefruits and oranges.

Dark Green Leafy Greens: An easy way to boost your intake of anti-hypertensive nutrients is to eat leafy greens. They are high in potassium and low in sodium. As well, they provide: calcium, magnesium, folate, polyphenols, fiber and at least a trace of plant-derived omega-3 fatty acids. Leafy greens include: arugula, broccoli, kale, collard greens, romaine lettuce, and spinach

Deep Ocean Cold Water Fish: You already know that fish can be healthy for you but did you know that deep cold water fish like tuna and salmon make the “super foods” list? They’re rich in omega-3 fatty acids as well as vitamins B6 and B12, as well as protein. They even have trace amounts of minerals. Based on a single study, people who ate at least seven ounces of fish a week could greatly reduce their glucose intolerance and improve their blood pressure level.

Nuts: A research out of Harvard showed that more than 83,000 women who ate a handful of nuts or two tablespoons of peanut butter at least five times a week, were more than 20 per cent less likely to develop type 2 diabetes than those who rarely ate nuts. Great sources of nuts are walnuts and almonds and are a rich source of dietary fiber as well as various components of vitamin E.

Each one of these foods have a low-glycemic index value, meaning they get absorbed slower than other foods; which helps you to have lower blood sugar levels.

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