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How To Lower The Risk Of Diabetes And Heart Disease? | 5 Tips For Prevention!

Diabetes and heart diseases are chronic health conditions and stay around for a long time. There are various factors that support these medical conditions such as genes, age, obesity, etc.

While you cannot control such risk factors, there are surely other methods available that can help you reduce the risks associated with these diseases, if not cure them completely.

Ways To Lower The Risk Of Diabetes And Heart Diseases

These medical conditions are harmful to your entire health and can result in serious damage to your eyesight, kidneys, or your overall health. Let’s understand what you can do to reduce the risks of diabetes and heart diseases. 

How To Lower The Risk Of Diabetes And Heart Disease?

Here are some expert trusted ways in which you can maintain the health of your heart as well as lower the risks of diabetes. 

  • Physical activity– Physical workout is highly associated with lowering the risks of cardiovascular conditions. Aerobic exercise should be your main focus and it includes jogging, swimming, walking z or biking. These can strengthen your heart and help in smooth functioning.

This can improve your blood flow as well. Another kind of exercise that can be helpful for diabetes is resistance workouts. This helps in the maintenance of blood sugar levels. The combination of these two kinds of exercises can help you immensely in both conditions.

  • Healthy diet– There is no secret a healthy diet can change your health game for good. The amount of carbs and fat that you take in a day plays a major role in the maintenance of heart diseases as well as diabetes. You must limit your intake of saturated fat present in dairy items, meat, tropical oils,  etc. as they are enough to increase the level of bad fat in your body and lead to plaque in the arteries.

The consumption of processed food and refined sugar should also be reduced as they can increase your blood sugar levels and are highly associated with heart diseases. You should opt for a Mediterranean diet that includes legumes, whole grains, lean meats, fish, poultry, fruits, veggies, and healthy fats, etc. 

  • Say no to cigarettes– Smoking can increase the risks of diabetes along with increasing the levels of your blood sugar. While smoking can lead to lung cancer, it also supports the development of heart diseases as it damages the blood vessel walls and increases the storage of fat, also known as plaque.

There are several ways available through which you can quit smoking or you can ask your doctor to guide you for the same. 

  • Alcohol consumption– Too much consumption of alcohol is not a very good sign for diabetes or heart diseases. There is no study that confirms alcohol consumption helps with these two conditions.

On the other hand, alcohol can disturb the mechanism of diabetes medications and it can result in the fluctuation of blood sugar levels based on how much you had. People who suffer from type 2 diabetes should eat a meal or snack while drinking alcohol as it can lower your blood glucose level if taken otherwise. 

  • Sleep schedule– Lack of proper sleep has so many adverse effects associated with it. Occasional no-sleep is okay but regular insomnia can develop the risks of heart disease as well as type 2 diabetes. If you already have diabetes, lack of sleep can increase your blood sugar levels. This is why an adult must get a sound sleep of at least 7 to 9 hours of sleep. 


Heart diseases and diabetes can cause so many other risks for you. While there are medications available for the conditional it is important that you take control of your life too and contribute to your health. The majority of people do not understand it but lifestyle changes can actually help your body a lot when it comes to chronic diseases. The combination of a healthy diet and workout is the best way to reduce the risks of such conditions.

In addition to that, you can also benefit if you reduce your consumption of smoking and alcohol and work on your sleep schedule. It may be a bit tiring for beginners, but it will be worth it in the end. 

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