There are many ways to help you follow your diabetes meal plan. Here are a few tips on making healthful food choices for you and your entire family.

1. Eat lots of vegetables Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
2. Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety.
3. Choose whole grain foods over processed grain products.
4. Include dried beans (like kidney or pinto beans) and lentils into your meals.
5. Include fish in your meals 2-3 times a week.
6. Choose lean meats like cuts of beef and pork that end in “loin” such as pork loin and sirloin. Remove the skin from chicken and turkey.
7. Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
8. Choose water and calorie-free “diet” drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
9. Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you’re trying to lose weight, watch your portion sizes of added fats.
10. Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
11. Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.

Heart disease and stroke is the world’s largest killer (representing 30 % of all global deaths). In 2005, people died from CVDs an estimated 7.6 million were due to coronary heart disease.

The good news is that heart disease is largely preventable with reduce their risk of Cardiovascular diseases by engaging in regular physical activity, avoiding tobacco use and second-hand tobacco smoke, choosing a diet rich in fruit and vegetables and avoiding foods that are high in fat, sugar and salt, and maintaining a healthy body weight.

Ten way to protect your hearth

1. Cardiovascular can be prevented with healthy life pattern.
2. Cardiovascular risk of women is high particularly after menopause then men adults.
3. Tobacco use, an unhealthy diet, and physical inactivity increase the risk of heart attacks.
4. Cessation of tobacco use reduces the chance of a heart attack.
5. Engaging in physical activity for at least 30 minutes every day of the week will help to prevent heart attacks.
6. Eating at least five servings of fruit and vegetables a day, and limiting your salt intake to less than one teaspoon a day, also helps to prevent heart attacks and strokes.
7. Have your blood pressure checked regularly because it can cause a sudden.
8. Diabetes increases the risk of heart attacks. If you have diabetes control your blood pressure and blood sugar to minimize your risk.
9. Being overweight increases the risk of heart attacks. To maintain an ideal body weight, take regular physical activity and eat a healthy diet.
10. Heart attacks and strokes can strike suddenly and can be fatal if assistance is not sought immediately.