There is no single diabetic diet

Diabetes is a heterogeneous syndrome, and no single list of foods or simplified meal plan suffices for all individuals with diabetes. A diabetic diet is a balanced, nutritional diet.

Nutritional therapy for persons with diabetes:

•  Carbohydrates should comprise a substantial portion of the diabetic's calories. However, not all carbohydrates are created equal.
• Complex carbohydrates vary in their glycemic effects. Fiber content of foods may alter rates if digestion and absorption of carbohydrates e.g. legumes and whole grain cereals cause a smaller increase in blood sugar level than more simple sugars such as ripe bananas, ripe fruit which induce hyperglycemia when consumed alone.
• The general misconception that 'carbohydrates' should be avoided is unfounded; the diet of a diabetic will often contain 50% or more calories as carbohydrates (except possibly in patients with hypertriglyceridemia).
• Saturated fats and 'trans' (partially hydrogenated) fats should be limited.
• High fat foods are high calorie foods contributing to weight gain
• All diabetics are prone to atherosclerosis; foods high in saturated fatty acid content or in cholesterol must be restricted
• Diet rich in poly and mono-saturated fats such as canola oil and olive oil, fish oil

Exercise and the diabetic;

• Exercise lowers glucose in the Type1 diabetic when insulin is aboard
• Exercise can improve glucose tolerance (reduced insulin resistance) in obese Type2 diabetics
• Exercise alters the affinity of insulin for its receptors and training increases the number of insulin receptors
• Exercise should be prescribed for all able diabetics; an exercise stress test may be necessary in older diabetics to assess the presence of coronary artery disease if the patient will be starting a significant exercise program.

Is meat healthy?

It is advisable to reduce your consumption of meat especially the type that contains high levels of saturated fat. Eat more of vegetable foods (beans, lentils or whole grains), free range chicken or fish instead.

Control stress: Stop smoking

First of all, nicotine consumption increases blood pressure.
Secondly, it damages blood vessels. Here's how;
Atherosclerosis is a process in which fat and cholesterol form 'plaques' and stick to the walls of an artery. These plaques reduce the blood flow through the artery. Nicotine and other toxic substances from tobacco smoke are absorbed through the lungs into the blood stream and are circulated throughout the body. These substances damage the blood vessel walls, which allow plaques to form at a faster rate than they would in a non-smoker.
Last but not least, smoking can lead to peptic ulcer disease. Mucous production in the stomach is inhibited by cigarette smoke, increasing acid exposure of the esophagus and stomach, while limiting neutralizing base production. This results into peptic ulcers.

Control stress: Limit alcohol

Drinking alcohol can raise blood pressure. Men should have not more than 2 drinks a day while women should have not more than one drink. A drink is equal to 1 beer.

Control Stress

Stress makes your heart work harder and beat faster. So, how can you control stress;

• Let go of daily annoyance
• Get enough sleep. Take naps if needed.
• Try a stress reduction class or meditation.
• Do some exercises.

Making lifestyle changes

Exercise regularly
Daily exercise helps your heart and blood vessels work better.

• Be active at least 30minutes each day. Make the most of opportunities to be active. Use the stairs instead of the elevator.
• Choose activities you enjoy so as to stick with the exercises. 
• You can join classes at a gym or health club or just have a friend to exercise with.

Controlling High Blood Pressure

Medication and eating healthy are important in controlling high blood pressure, however, unless you make lifestyle changes, they work nearly as well.

Places to start
Lose excess weight : Maintaining a healthy weight will help lower your blood pressure.

• Start an exercise program and set weight loss goals with your doctor.
• Eat small food portions. Fill up on fruits and vegetables. Eat more complex carbohydrates like grain products such as whole meal bread, crackers, pasta and brown rice.
• Avoid simple carbohydrates such as sweets, refined grain such as white flour, white bread and white rice. For refined grains have been processed, which removes nutrients and fibre. In addition, avoid fried foods and other high fat foods.