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7 Ways To Make A Change

 Source: Diabetes Focus, October-December 2007

1. Eat a diet high in fruits and vegetables and whole grains. Limit your consumption of saturated fat to less than 7 percent of your daily calories. Consume less than 1 percent of calories from trans fats. Limit your dietary cholesterol to less than 300 milligrams per day.

2. Eat fish, preferably oily fish such as mackerel or salmon, at least twice a week. It’s high in heart healthy omega-3 fatty acids.

3. Limit alcohol to no more than one drink per day if you’re a woman, no more than two if you’re a man.

4. Watch your sodium (salt) intake – it can contribute to high blood pressure. Have no more than 2,300 milligrams per day (a little less than a teaspoon).

5. Control your weight with a combination of sensible eating and physical activity. Aim for a body mass index of 18.5 to 24.9 and a waist circumference of less than 35 inches if you’re a woman, less than 40 inches if you’re man.

6. Get at least 30 minutes of physical activity, such as brisk walking, five or more days per week. If you need to shed pounds or maintain weight loss, strive for 60 to 90 minutes of daily exercise.

7. Learn to manage stress. Carve out time to unwind. Do yoga. Meditate. Get a massage. Participate in a group activity or do a hobby. Whatever you do, be sure that you take time every day to breathe deeply and think peaceful thoughts. If you tend to worry, come up with ways to solve your problems rather than let them eat at you.