7 simple dietary habits to control diabetes and high preassure

These days, diabetes and high blood pressure are not only diseases of the elderly, but these diseases are also increasing among the young. However, there is nothing to worry about because it is possible to stay safe from these silent killer diseases by following some simple dietary habits. Endocrinologist and diabetologist at Wockhardt Hospital in Mumbai Dr. Pranab Ghode spoke about this in this regard. He suggested following 7 simple dietary habits. These are:

1. Eat whole grains instead of refined carbohydrates: Eat brown rice, oats, or millet instead of white rice or flour. Such foods do not allow blood sugar levels to increase suddenly. Besides, the fiber in them keeps the stomach full and also helps in weight control.

2. Fill the plate with vegetables, keep a fruit with it: Include colorful and seasonal fruits and vegetables in your daily diet. You will get a lot of antioxidants, potassium and fiber from these. These ingredients are very effective in controlling blood pressure and increasing the body's immunity. Eating a variety of green vegetables, lemons, and berries is beneficial.

3. Focus on protein: Eat more protein-rich foods like pulses, eggs, lentils, or lean meat. This reduces the tendency to eat excess carbohydrates and the body's cells get the necessary energy. It is very important to have protein in your daily diet.

4. Stay away from harmful foods: Avoid packaged foods, soft drinks, fried foods, or foods with excess salt and trans fats. These foods increase the risk of rapid weight gain, insulin resistance, and heart disease.

5. Choose healthy fats: Healthy fats like nuts, seeds, olive oil, flaxseed, and fish containing omega-3 help keep the heart healthy. They are much better than harmful fats.

6. Watch the amount of food: Even healthy foods can increase blood sugar if eaten in excess. So, while arranging your plate, you can follow this rule: keep half of your plate vegetables, one-fourth protein, and the remaining one-fourth whole grains.

7. Diet is not a substitute for medicine: Changing your diet helps prevent disease. But if you are already suffering from this disease, it is not possible to cure the disease with diet alone. Then it is important to take medicine as per the doctor's advice. But remember, small healthy changes every day can make a huge difference in your life in the future.

Along with medicine, changes in proper lifestyle and diet are very useful to avoid the risk of diabetes and high blood pressure. You can stay healthy by following some rules, but you should consult a doctor first. Not everyone's body is the same, so it is better to discuss it with your doctor before following any rules.