Diabetes is one of the most common diseases in the world and it can also risk many serious health problems. According to WHO, about 422 million people have diabetes of which nearly 1.6 million deaths are related to diabetes each year. Diabetes cases have been increasing steadily over the past decades. 29.1 million people in the United States have diabetes i.e more than one in every 10 adults above 20 years has diabetes. 

People who suffer from metabolic syndrome are about five times more likely to develop type 2 diabetics.

Metabolic syndrome is nothing but a cluster of risk factors that raises the chance of developing heart disease, diabetes, and stroke. You are diagnosed with metabolic syndrome if you have at least three of the following symptoms.

  • Elevated blood pressure 
  • Waist size of more than 40 inches in women/ waist size of more than 35 inches in women
  • Increased triglycerides
  • Insulin resistance
  • Low high-density lipoprotein cholesterol
  • Blood pressure of 130/85mm/Hg or above

Nearly 85% of type 2 diabetes patients require treatment for high blood pressure. Medicine treating high blood pressure can effectively decrease blood pressure and some medications may have side effects. 

The American Diabetes Association says that 33-49% of diabetics patients fail to achieve blood glycemic, blood pressure, and blood lipid goals. But certain lifestyle modifications such as diet and fitness that lead to weight loss can help. You can successfully control blood sugar level through diet and fitness

Diet and Fitness 


Blood pressure increases weight in turn being overweight can further raise your blood pressure. Weight loss plays an important role in controlling blood pressure. Losing even a small amount of weight can help to reduce blood pressure. The American Diabetes Association (ADA) recommends a 30 minute moderate to heavy workout at least 5 days a week. Regular exercise can reverse diabetes in its early stage and it can also prevent heart-related complications. 

Follow these exercises to lower down blood pressure. 

  • Brisk walks or long hikes 
  • Dance 
  • Swimming 
  • Climbing the stairs 
  • Water aerobics 
  • Jogging 
  • Cycling  

Muscle strength exercise 

ADA recommends that people with type-2 diabetics should start a strength training program to control blood sugar. 

  • Weight lifting 
  • Resistance training
  • Push-up, squats, or lunges 
  • High exertion activities 


Diabetic patients can eat their favorite food but less frequently or in smaller portions. Timing and portion size are important in people with diabetes. 

Vegetable Fruits Grains Proteins
Carrots Oranges Oats Eggs
Tomatoes Berries Barley Lean beef or pork
pepper Melon Cornmeal Fish
Broccoli Grapes Quinoa Skinless chicken
Leafy greens Apples Rice Peanuts and nuts
Potatoes Bananas Wheat Died beans
Corn Peas
Green beans Tofu


Diary- Mostly try to avoid dairy products or consume low-fat, non-dairy, or non-at cheese and yogurt.

Foods to Avoid 

If you’re on a diabetics diet try to avoid 

  • Alcohol 
  • Fried foods
  • Sugary foods including ice cream, chocolates, and cakes. 
  • Salty foods including potato chips.
  • Sweetened beverages including soda and energy drinks.
  • Sugar in coffee and tea.

 It’s difficult to incorporate a new lifestyle but with this diet and fitness, you can reverse high blood glucose and can also lower your blood pressure.