A Perfect and Healthy Diabetes Diet

A perfect Diabetes Diet 'Not this. Not that.' Diabetics are restricted like this a lot of times by anyone who is concerned with their health. What then is a perfect Diabetic diet?Before we get into those details, let's have a low down on Diabetes. Diabetes is a metabolic disorder that arises from malfunctioning of endocrine gland pancreas which produces the hormone, insulin. Insulin is the hormone that controls the absorption of glucose by the body. Impaired pancreases creates less insulin and results in more glucose in the blood stream. This is unhealthy for the body as it affects the organs over a long period of time. Diabetes has no known cure in conventional or alternative streams of medicine. Once, one has been diagnosed with the condition, the way to quality life is in the management of the condition through healthy diet, medications and an active lifestyle.Diabetes types:1. Type I Diabetes: The body is unable to produce any insulin. External insulin has to be injected or pumped into the body.2. Type II Diabetes: The body produces insulin but not enough for normal functioning. Medications, Diet and active life helps manage the condition.3. Gestational Diabetes: Glucose tolerance is impaired in some pregnant women which may result in child birth problems. Women who have had gestational diabetes are more prone to develop Type II diabetes later in their lives.Dieticians and medics around the world agree on couple of things when it comes to prescribing a perfect diet. Their suggestions are aimed at increasing the insulin pumping capabilities of the body, decrease and delay the release of glucose into the blood stream, facilitate better digestion for release of toxins and fortify the vital organs and body in general. For type I diabetes, the body is dependent on external insulin but the other things hold good in this condition too. Type II diabetes is connected to obesity and overweight. Therefore, losing weight will bring down the blood sugar levels.Remember to eat regularly. Try not to skip meals especially if you are taking medicines or insulin shots. Breakfast is the most important meal of the day. Have a balanced meal at all times with carbohydrates, proteins and nutrients. Drink a lot of water. Having more number of meals in lesser quantities is also advised.The amount of calories an individual requires may vary depending on the activity level, health, body size, sex, age and the intensity of diabetes of the person. But generally speaking, an ideal diet should have about 1,200 -1,600 calories per day. Tips for a perfect diabetic diet:Fresh Fruits & VegetablesInclude a large portion of fresh, in season vegetables and fruits in the diet. Avoid very sweet fruits (mango, banana, chikoo, etc). Frozen vegetables are also acceptable but don't eat canned and processed vegetables like in brine or pickles, if possible. They contain high levels of sodium which again is harmful. Steamed vegetables are really good for dinner.Leafy vegetablesHave a generous amount of these in diet. They are nutrient rich and fiber rich food.Whole grain CerealsSwitch to whole wheat breads instead of white breads and brown rice instead of polished white rice. They have more fiber and thus are better digested. They contain nutrients like magnesium, chromium, omega 3 fatty acids and folate. These starch rich carbohydrates supply energy and to help maintain and control blood glucose levels.


Lean meatsLean meats and fish are more suited for diabetics as it contains less fat and it is also a good source of protein. White meat is harmless. Processed meats like sausages, bacon etc should be completely avoided.Onions and GarlicThese have proven records in lessening blood sugar and are good diuretics too.FishFishes and sea food are a good option for proteins. They also contain the desirable Omega 3 fatty acids, which fight inflammation and support brain and heart health. Use it in curry, or as sushi. Deep fried fish is also harmful.Beans & LegumesThey are some of the best suited sources of protein for a diabetic. With a very high content of fiber, they are also good sources of magnesium and potassium.SaltCut down on salt. Eating unsalted nuts as snacks is a better option to the usual salted chips or biscuits and cookies.Dairy productsSkimmed milk is advised instead of whole milk. Sweetened yogurts and fat rich products should be curtailed. Low fat curds may be taken. Avoid high-fat dairy products as they contain saturated fats. Instead of using heavy cream in soups, make it more creamy by adding low-fat milk thickened with flour.DrinkWater is best to quench thirst. Aerated drinks and energy drinks are harmful. Soft drinks and canned fruit juices have too much refined sugar and should be completely avoided. Fresh fruit juices or vegetable juices are more acceptable. Cut down on alcoholic beverages. Hot beverages may be taken without adding sugar.Chocolate and sweetsDark chocolate is the best option. Products with caffeine may be cut down. Indian sweets made of refined sugar should be avoided. Avoid using dried fruits in the desserts prepared.A balanced vegetarian diabetic lunch in the Indian context may have:• A cup of unpolished rice• Two thin chappatis without oil/ghee• Dal with less oil• Legumes• A vegetarian dish with less oil• Spinach• Low fat curdA balanced non-vegetarian diabetic lunch in the Indian context may have:• A cup of unpolished rice• Two thin chappatis without oil/ghee• Fish curry• Lean meat/ white meat grilled( 2 piece of kebabs)• A vegetarian dish with less oil• Low fat curdApart from the tips on diet, another important thing to do is to have an active lifestyle. Exercise daily in any method that you like. Walk, jog or do a workout. Yoga is also good. But try to burn those extra calories and tone up the body. Stress management is also important. Get enough rest and sleep. With all these, you can enjoy quality life with Diabetes.Note: The suggestions given above are to be followed with the expert opinion of your doctor or dietician for better results.

Type 2 Diabetes - Healthy Vegetarian Eating to Lower Blood Sugar

Are you a vegetarian who's recently been diagnosed with Type 2 diabetes? Or, are you living with Type 2 diabetes and wondering if you can still follow a vegetarian diet? Either way, it can help to learn more about how a vegetarian eating plan can fit into your meal plan to help manage your blood sugar levels.There are different types of vegetarian diets. Most of them exclude meat, fish, and poultry but still include dairy products and eggs. This is called a lacto-ovo vegetarian diet, and is the most common type of vegetarian diet. There are also pescatarians who eat fish but not meat or poultry. Though not covered in this article, there are also vegans, who avoid any animal products including dairy, eggs and other animal products such as gelatin.Besides not eating meat, the balance of a vegetarian diet is up to you. Since there are many different options you could eat in the other food groups, the diet can be as healthy or unhealthy as you make it. For example, if you eat lots of simple sugars - things like...

candy,

pastries, and

white bread,
you could be a vegetarian with an unhealthy eating plan.But if you eat plenty of whole grains, legumes, seeds, nuts, fruits, and vegetables, your diet could be very healthy. As a Type 2 diabetic on a vegetarian diet, these are the food types you'll want to focus on. You can fit them into whichever meal planning method you use, whether it's the plate method, carb counting, or glycemic index.


The biggest challenge for new vegetarians will probably be finding alternatives for animal foods - and trying to get enough protein each day. Talk to your dietitian about how much protein you should take-in daily. You may need about...

46 grams a day for women, and

56 grams a day for men.
Foods you could eat with high amounts of protein include...

dairy products like cottage cheese and Greek yogurt.

eggs are also high in protein.

nuts and nut butters, like peanut butter or almonds, are high in protein as well.
And don't forget about seeds such as pumpkin seeds, and grains like quinoa. Beans are also a great choice, as are soy foods like soy milk.Remember to spread out your protein intake throughout the day. Try to include a high protein food at every meal. This will help you stay full and keep your blood sugar level stable. With a little planning, you can eat a healthy vegetarian eating plan that will also help manage your blood sugar levels.

Blood Sugar Management: How to Get Your Blood Sugar Back to Normal

How to reduce blood sugar:Blood sugarA high level of blood sugar of more than the normal range of (79.2 to 110 mg/dl) points to an impaired metabolism in the body. Diabetes is one of the major reasons that lead to high blood sugar but it is not the only one. Other reasons may be acute infection, trauma and physical or psychological stress. When the blood sugar shows high in multiple tests without any of the above reasons, then it is a definite pointer to Diabetes.DiabetesDiabetes is caused by the malfunctioning of the hormone insulin produced by the endocrine gland, Pancreas. Diabetes is categorized into three types:• Type I Diabetes: In type I, no insulin is produced. This condition may be congenital. Those with the condition have to insulin externally. Insulin may be injected into the body or pumped at intervals by a pump.• Type II Diabetes: The insulin production is impaired in Type II diabetes. This condition can be managed with inculcating a habit of right diet and exercise.• Gestational Diabetes: Found in pregnant mothers, Gestational Diabetes is a condition which subsists for a temporary phase. However, women who have had it during pregnancy are more likely to have Type II diabetes later.Glucose levels are at the lowest in the mornings when the body is in a fasting phase. The glucose levels increase after taking food. A heightened increase in blood sugar is cause for concern as it indicates that the Pancreas is not releasing enough insulin to break down the glucose. Glucose, a form of sugar can cause trouble for various organs if left unchecked. Commonly, the eyes (Diabetic Retinopathy), kidneys (Nephropathy and Kidney Failure), nerves (Diabetic Neuropathy) and heart (Ischemic heart disease) are affected by high blood sugar. Infertility is also reported to be high in people with blood sugar.Blood sugar Management: DietHigh Blood Sugar is a condition which can only be managed and not cured. A healthy diet and lots of exercise are the two best ways to control blood sugar. Also, make it a point to eat regularly. Skipping meals is a bad idea especially if you are taking medications to lessen the blood sugar levels. The effect of heightened blood sugar is that you tend to be more thirsty and hungry. So, divide your food and eat more frequently in smaller quantities. But what you eat and drink is very important from the dietary point of view.Few tips are given below:• Carbohydrate: A diet of complex carbohydrates is advised as these are broken down only over a longer period and the release of glucose is blood is thereby lessened. Whole grain breads and cereals are recommended. Refined carbohydrates like sugar create a spurt in blood sugar levels as glucose in these gets released into the blood stream early.• Fibre: Increase the content of fibre in your diet. Foods like green leafy vegetables and fruits have fibre.• Fat: Decrease the intake of fat especially saturated fat. Switch to foods that are low in fat - replace ghee(rarefied butter), pasteurized butter and coconut oil with low-fat spreads and vegetable oil. Try using more of skimmed milk and low-fat curds.• Fried items: Deep fried items Samosas, Papads, Chips etc should be lessened. Switch to healthier cooking with less oil and fat like grills and bakes.


• Fish/fowl and meat: Fish is a better option as it has less fat. In meat, lean meat is advised to control sugar level. Processed and fatty meat is a strict no-no. This includes sausages and burgers.• Drinks: Aerated soft drinks should be avoided as these contain high levels of sugar. Alcoholic beverages should be curtailed. Hot beverages like tea, coffee or cocoa may be taken without adding sugar. Fruit juices may be taken without adding sugar.• Nuts: As a snack, nuts are the best option. If it is unsalted, the better. They are better as nuts have fibre and load you up on omega-3 fatty acids.Blood sugar Management: Home RemediesTry couple of home remedies like:1. Soak Fenugreek seeds overnight in water and chew the seeds and drink the water on empty stomach in the morning.2. Make a paste of Neem and turmeric and eat 1 teaspoon twice daily.3. Crush and make a paste of Tulsi (Holy Basil) leaves and have it in the mornings.4. Include legumes and sprouts in diet as it longer to digest.5. Have a cup of Bitter Gourd juice and 1 tablespoon of Amla (gooseberry) juice daily. Bitter gourd may be taken as part of daily diet too.6. Make Cinnamon tea and drink in the mornings. Cinnamon may also be added to the normal tea.7. Drink a concoction of 1- to 1- ½ tea spoon of Jamun (Syzygium cumini) powder mixed with water every morning on an empty stomach. This can reduce sugar up to 30%.Blood sugar Management: LifestyleDiabetes is considered as a lifestyle disease. Though hereditary to a large extent, it is mostly acquired. Sedentary lifestyle, obesity or overweight and stress are major factors that lead to high blood sugar levels. Better stress management and more exercise to burnout unwanted fat are some ways to control this condition. Stress management can be done in several ways. Here are a couple of ways through which you can achieve it.• Yoga: The age-old science of Yoga may be practised for better concentration and relaxation. These breathing exercises and postures help one get control over mind and body and face stressful situations at work and home with ease.• Realistic goals: Most stress generate for the simple reason that we set unrealistic goals and burn ourselves out to achieve it. Take time to live and enjoy too.• Workouts: Burn down that excess fat or just get into better flexibility and confidence with a better looking body. Aerobic activity makes the insulin work better. Workouts also vent out stress as sweat.• Walk or jog: The early morning air refreshes like no other. A walk or jog for 30 minutes daily perks you up for the day and increases your productivity and confidence through the day.• Sleep: Sleep well. It is important for the machine I.e, our body to work well. Lack of sleep or excess sleep is both harmful in several ways. An adult require at least 6-8 hours of sleep each day.So, adopt any of these tips and get into the fighting mode to be fit once again. Live a complete life.

Type 2 Diabetes - Financial Help Is Available If You Are Living With Diabetes and High Costs

Living with Type 2 diabetes is expensive. All of your doctor's appointments, medications, and supplies can add up. In fact, people with Type 2 diabetes spend an average of over $13,000 per year on medical expenses - which is over twice as much as people without diabetes spend. If you're living with diabetes and facing these high costs, there are some resources that can help.First of all, making sure you have good health insurance is important. Options for health insurance include private insurance and government health insurance programs like Medicare and Medicaid. In the past, people diagnosed with diabetes sometimes had trouble getting health insurance because insurance companies could deny coverage to those with pre-existing conditions. The 2014 Affordable Care Act has made it so insurance companies can no longer deny coverage or charge higher rates for pre-existing conditions.In addition to regular health insurance, there are other federal programs that provide financial resources to people with Type 1 or Type 2 diabetes. Each of these programs has different guidelines for qualifying.

the Department of Veterans' Affairs (VA) operates hospitals and clinics for veterans. The VA also provides financial assistance.

TRICARE is a type of health insurance available to active military members, retirees, and their family members.

Indian Health Service provides assistance to members of American Indian or Alaskan Native tribes.

Social Security Disability Insurance (SSDI) is a federal insurance plan that provides financial assistance to people who are unable to work because of illness or injury.

Women, Infants, and Children (WIC) provides healthy food and education to pregnant women and mothers of children up to five years old.



Other organizations who may be able to give financial help are city or county health departments, state health and human services offices, and religious organizations. Local non-profit organizations who also may provide assistance are...

Lions Clubs,

Rotary Clubs,

Elks Clubs,

Kiwanis Clubs, and

Shriners Hospitals.
Some of these groups have a special focus - for example, the Lions Club focuses on assistance with vision care, which may be useful for diabetics.Talk to your doctor if you're having a hard time paying for diabetes medications. It can be tempting to take less than the prescribed amount to save money but this can lead to dangerous complications which can end up costing much more in the long run. Your doctor may be able to help you by prescribing a generic medication rather than a name brand...

giving you free samples of supplies, or

referring you to patient assistant programs.
Don't be afraid to ask for help - make sure you'll be able to have your diabetes medications or supplies.

Signs of Juvenile Diabetes You Need to Be Aware Of

What are the signs of juvenile diabetes, and would you recognize it if you or your loved ones started exhibiting those signs?Not long ago, a 10-year-old little girl from my hometown died in her sleep. I remember seeing her parents on the news. I could only imagine the pain they must have felt.Her death was caused by undiagnosed juvenile diabetes. Sometime during the night, the acids in her body reached dangerous levels because of insufficient insulin. The result was a condition known as ketoacidosis, which caused her to go into a coma, and die.For a while, all the local news channels focused on diabetes education, especially as it related to children. I personally could not imagine something worse than discovering my child had died from a treatable illness that I was unaware of.So, what are the signs of juvenile diabetes to look out for?The first, and most obvious sign is an unquenchable thirst. Since the body is not processing sugars correctly, these sugars build up in the bloodstream. They absorb water from the cells in the body, which makes you very thirsty.And, since you're drinking so much more water, you're also going to the bathroom much more often. If you notice these tendencies, either in yourself or your loved ones, you might need to think about seeing a professional.


You also might notice an increase in your appetite. Sugar building up in the bloodstream means it's not making it into the cells of the body to be used as fuel. The results are that you eat and eat, but never feel full or satisfied.What's more is that since the body can't use the sugars as fuel, like it's meant to do, it starts burning needed stores of fat and muscle tissue, making you feel sluggish and tired, because your metabolism is decreasing.Eyesight is another concern when checking for signs of juvenile diabetes. When the sugar content of the blood becomes either too high or too low, water is absorbed into the lens of the eye which causes you to have blurred vision. Your vision returns to normal, however, as your blood sugar stabilizes.At first, this can be a minor annoyance. However, if left unchecked, the blood vessels in the eye weaken, which can lead to a detached retina, or retinopathy, and to permanent blindness.If you or your loved ones notice a temporary blurring of vision, it might be time to see your doctor, especially if it's accompanied by intense thirst, hunger, or fatigue. Juvenile diabetes is not a condition to be taken lightly. If ignored, its consequences can be disastrous.

Type 2 Diabetes - Is Fiber Important for a Diabetic's Good Health?

You may have heard eating enough fiber will help you to manage your blood sugar level and your weight. If you haven't paid much attention to fiber before, it's a good idea to learn more about it. Here is some information on the benefits of fiber, how much you need, and foods that are good sources of fiber.Fiber is a type of complex carbohydrate, although some people consider it to be a separate nutrient than carbohydrates. It's found in all plant foods - like fruits, vegetables, legumes, and grains - but not in animal foods. Fiber actually can't be digested by the body, so it passes through the digestive system.Fiber has many benefits for both diabetics and non-diabetics. Fiber helps...

you feel more full. This is because it passes through the digestive system slowly. When you eat enough fiber you will feel full and be less likely to overeat. This can help you manage your blood sugar and weight.

keep your blood sugar constant. This is also because it passes through your system slowly. Unlike simple carbohydrates which raise your blood sugar quickly, complex carbohydrates like fiber have a longer lasting effect on blood sugar.

prevent constipation and promotes regularity. It does this by helping food move through the digestive system. It also adds weight to stools so they hold more moisture. This cuts down the amount of time stools spend in the colon, which prevents constipation.
Eating enough fiber has been shown to prevent Type 2 diabetes, heart disease, and diverticular (colon) disease.


Most adults need 30 grams of fiber per day but the average American only takes in 15 grams. To improve your fiber intake, think about eating more fruits, vegetables and other plant foods. Some good sources of fiber in each food group are:1. Legumes...

baked beans

black beans

kidney beans

pinto beans

black-eye peas

lentils

lima beans

split peas
2. Vegetables...

carrots

broccoli

cauliflower

peppers

green beans

green peas

mushrooms

spinach
3. Fruit...

berries

apples

bananas

pears

oranges

kiwis
Remember, there's no fiber in fruit juice. Juicing removes it - try blending your fruit into smoothies instead!4. Whole-grains...

oats

wheat

rye

barley
Try fitting these foods into your eating plan whether you use carb counting, the plate method, or another plan. As you increase the amount of fiber you eat, you'll feel fuller and be able to eat less overall without being hungry. This can help you lose weight if you need to, and weight loss is one of the best ways to manage and even reverse Type 2 diabetes.

Type 2 Diabetes - Does Your Body Mass Index Affect Your Recovery After Surgery?

Body mass index (BMI) is a measure of the ratio of height and weight. Specifically, it is body weight in kilograms divided by height in meters squared, or weight in pounds divided by height in inches squared, multiplied by 703. Having a normal body mass index of 18.9 to 24.9 has many health benefits, including helping to prevent and control Type 2 diabetes.Researchers looked at the body mass index as a possible influence on hospital stays and readmissions in patients who did not undergo surgery. Their study reported on in the journal Chest in October 2014, included the records of 500 patients. It was found being overweight or obese did not influence time in hospital or rate of readmission in non-surgical patients, but it was associated with a high rate of admission.In contrast, the complication in surgical patients appear to be influenced by their body mass index. In September 2014, the journal Clinical Orthopedic Related Research reported the results of a study by researchers at Yale University School of Medicine in the USA. Patients between 11 and 18 years of age admitted for spinal surgery were included. Out of 773 patients...

27 or 3.7 percent had some complications.

19 or 2.6 percent, had severe complications.
Obese patients were more than three times more likely to have complications than non-obese patients.


From this information it was recommended it was necessary to prevent or treat obesity to help prevent surgical complications.In October 2014 the medical journal Spine reports on a study from Johns Hopkins University in Baltimore, USA. Investigators compared complications of lower spinal surgery in obese and non-obese patients. The study included a total of...

70 obese, and

662 non-obese patients.
It was found obese patients lost significantly more blood than non-obese patients. After surgery they were more likely to have...

infections,

loss of sensation,

difficulty walking, and

loss of bowel and bladder control
than non-obese patients, and averaged longer hospital stays. It was therefore concluded obesity should be a concern for patients facing lower back surgery, as well as for their doctors.Normalizing weight is not only a wise step to take before surgery, but it helps people to look and feel better, improves self-esteem, and helps Type 2 diabetics with their blood sugar control. If your body mass index is 25 or higher, start eating lots of fresh fruits and vegetables, including salads for nutrients and fiber. Start going for walks each day. Leave the telephone behind and enjoy the freedom.

Type 2 Diabetes - Diabetics Can Learn to Avoid Or Manage Stress and Lower Blood Sugar Levels

Too much stress is connected to being overweight and developing prediabetes leading on to Type 2 diabetes. In diabetics, stress also causes blood sugar to rise. But with the stressful, busy lives many of us lead today, what can we do to decrease stress and improve our overall health?First, evaluate how much of a problem stress is for you. Have you had lots of major changes in your life lately? Do you feel tense and anxious a lot? Do you have a hard time sleeping? You can find tools online you can use to answer questions and determine your level of stress if you're not sure.If you are feeling excessively stressed, next you'll want to try to figure out what's causing it. Keeping a journal or diary, or just occasionally writing down your thoughts can help you figure out what's stressing you. Major life changes are stressful for many people. But sometimes, we can't pinpoint the cause of our stress level on any life changes. It may be more of a constant stressor that's getting to you. For many people, having a difficult work/ personal life balance can be a cause of constant stress that's difficult to detect. If you feel like it's a struggle to fit in work, family obligations, and time to take care of yourself, this may be the case. So, what can you do about it?Make a big change. By paying attention to how you're feeling, you may be able to identify and change behaviors contributing to your stress. It's not always possible - but sometimes a career change or decreased working hours can create a better work/personal life balance and reduce your stressful situation. Or consider getting help with other obligations so you have more time for yourself.


Manage the everyday stress. Since you may not be able to make big changes right away, fortunately you can learn to avoid or manage stress by using any number of safe, sensible techniques.One effective strategy you can use to manage stress and decrease the negative effect it has on your health is making sure you take even a few minutes every day to relax. This can counteract the fight or flight response that occurs when you're stressed and is so damaging to your health. To get to this relaxed state you'll continuously focus on a certain word, phrase, sound, or prayer - whatever works for you. Doing this makes it so the everyday thoughts and anxieties in your head are blocked. Try making some time for relaxation every day.Remember reducing stress will help you control Type 2 diabetes because lowering stress can help reduce dangerously high blood sugar levels. Beginning a program of stress management will give you ever more control over your life.

Type 2 Diabetes - Lower Blood Sugar Levels to Prevent Viral Infection in Your Coronary Arteries

Anyone who has been diagnosed with Type 2 diabetes is at risk for developing arteriosclerosis, or plaque formation on the walls of their arteries. Plaque can cause bleeding, or slow down the flow of blood. This is especially dangerous in the coronary arteries, because they supply blood to the heart muscle.Cytomegalovirus, long thought to play a role in the development of plaque, was implicated in the growth of atherosclerosis in a study reported in February 2014. According to an article published in the medical journal Atherosclerosis, Thrombosis, and Vascular Biology, scientists at Karolinska University in Sweden, in cooperation with several other research institutions found cytomegalovirus in plaque was associated with...

inflammation,

tissue damage, and

accelerated formation of atherosclerosis
in mice.Researchers at the University of Medical Sciences in Tehran, Iran, compared plaque from the coronary arteries of Type 2 diabetics to determine whether blood sugar control could be associated with cytomegalovirus infection. Their study, published in May 2014 in the journal ARYA Atherosclerosis included 52 participants who had been diagnosed with Type 2 diabetes. It was found...

41 percent of the participants with fasting blood sugar levels above 126 mg/dL (7 mmol/L) had cytomegalovirus in their coronary atherosclerotic plaques.

among the participants with blood sugar levels below 126 mg/dL, only 9 percent were positive for cytolomegalovirus.



Fats in the blood and high blood pressure were also more common in the diabetic participants with poor blood sugar control.From these results it was concluded good blood sugar control is likely to lower the risk of clogged coronary arteries.Cytomegalovirus is thought to be a common infection which rarely causes signs or symptoms in healthy adults. It is transmitted through bodily fluids, including saliva, blood, and semen. Antiviral drugs for treating infections include...

ganciclovir,

valganciclovir,

foscamet, and

cidofovir.
Treatment is given only to those people who have compromised immune systems who develop signs and symptoms of disease, and to patients undergoing organ transplant.To keep cytomegalovirus from infecting your coronary arteries and contributing to building up blockage, keep your blood sugar levels below 126 mg/dL (7 mmol/L). Eating a diet rich in fruits and vegetables will help keep down blood sugar levels because their high fiber content slows down absorption of sugar. Fruits and vegetables also have no cholesterol, a big component of plaque found only in meats and dairy products.Getting enough exercise helps keep blood sugar levels under control by making cells sensitive to insulin. When insulin is able to do its job, sugar goes into cells such as muscle cells, where it is used for energy.