The BRICS TimesFrom eating whole grains and protein-rich meals to avoiding junk food and bad fats, here are some smart diet habits.
Diabetes and high blood pressure often develop due to poor food habits and lifestyle errors. In a chat with HT Lifestyle, Dr. Pranav Ghody, consultant endocrinologist and diabetologist at Wockhardt Hospitals, Mumbai Central, said, “Diabetes and hypertension are no longer conditions of only the elderly. Younger people are being affected today, and lifestyle along with food choices play a major role. The positive part is that the right diet can significantly lower your risk.”
1. Choose whole grains over refined carbs
Skip maida and white rice and replace them with brown rice, oats, or millets. These grains stabilize blood sugar and keep it from spiking. Their high fiber content also supports healthy weight management.
2. Fill your plate with veggies and one fruit serving
Fresh vegetables and seasonal fruits, especially colorful ones, supply antioxidants, potassium, and soluble fiber. These nutrients regulate blood pressure and offer protective benefits. Mix greens, citrus, and berries for maximum effect.
3. Protein is a must
Include lentils, legumes, eggs, and lean meats. They cut down excessive carb intake while fueling cells with lasting energy.
4. Identify and reduce the real threats
Packaged snacks, fried items, trans fats, sugary sodas, and salty foods damage health faster than individual food categories. They contribute to obesity, insulin resistance, and heart complications. These must be strongly avoided.
5. Healthy fats can protect your heart
Good fats found in nuts, seeds, olive oil, flaxseeds, and fish improve cardiovascular health. They replace harmful fats without increasing sugar levels.
6. Think portion control instead of just ingredients
Even nutritious foods raise sugar when eaten in large amounts. A simple rule is a balanced plate—half filled with vegetables, one quarter with lean protein, and one quarter with whole grains.
7. Food is not a substitute for medicine
Dr. Ghody stressed that food alone cannot cure diabetes or hypertension. But it delays their onset and reduces severity. “We cannot change our genes, but we can absolutely change our food choices. Small daily changes make a big difference in preventing lifestyle diseases,” he added.
Note: This article provides general information only. It is not a replacement for medical guidance. Always consult your doctor for concerns about health conditions.
