Surprising Things You Didn''s less than a teaspoon.
So retrain taste buds. Instead of reaching for the saltshaker, flavor food with citrus zest, garlic, rosemary, ginger, jalapeno peppers, oregano, or cumin.
Cooking at home also helps. “If you’re eating something from a bag or box or off a restaurant menu, chances are you’re getting too much sodium,” says Janet Bond Brill, PhD, RD, author of Blood Pressure Down.
2. Clock your meals.
metformin in children with type 2 diabetes reasons (☑ mellitus nature) | metformin in children with type 2 diabetes exercise planhow to metformin in children with type 2 diabetes for To get in the habit of having a balanced diet, “visualize your plate as a clock,” says Amber L. Taylor, MD, who directs The Diabetes Center at Mercy Medical Center in Baltimore.
Fill half your plate with fruits and vegetables. A quarter gets lean protein like baked fish, beans, or chicken. The last quarter holds grains, preferably whole, like brown rice.
You’ll still need to count carbohydrates and make sure you''re getting together with friends or family, have fun, but skip or limit the alcohol.
“Beer, wine, and most cocktail mixers contain sugar and will cause your blood glucose to rise, as well as your blood pressure and triglycerides,” Elkins says. “Alcohol also stimulates your appetite and can cause you to overeat.”
Moderation is key, Elkins says. “Men should limit themselves to two drinks per day, and the 1 last update 30 May 2020 women to one.”Moderation is key, Elkins says. “Men should limit themselves to two drinks per day, and women to one.”
One drink is a 12-ounce beer, 5 ounces of wine, or a 1-ounce shot of liquor.
7. Know your fats.
Favor fats from plant foods. Some options: olive oil, avocado, nuts, and flaxseed.
Saturated fats, like you find in skin-on chicken, butter, and cheese, should make up less than 10% of your daily calories.
Avoid trans fats -- the partially hydrogenated oils found in fried foods and baked goods. And limit saturated fats, which are mostly found in fatty cuts of meat and whole-fat dairy products. “Both of these unhealthy fats are linked to increased cholesterol, which contributes to heart disease,” Armul says.