Protect Your Heart Against Diabetes

 Get 30 to 60 minutes of moderate physical activity.

• 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.

 Eat less sodium, saturated fat, trans fat, cholesterol, and sugar.

• 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.

 Eat more fiber.

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

 Stay at a healthy weight. Lose weight if you are overweight.

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