These 5 everyday lifestyle choices could dramatically lower your diabetes risk, top cardiologist shares tips

Diabetes is a long-term health condition affecting millions worldwide. It occurs when the body either doesn’t produce enough insulin or cannot use it effectively. While genetics can play a role, lifestyle choices such as poor diet, obesity and high blood pressure significantly increase the risk. The positive news: even if diabetes runs in your family, you can take steps to lower your chances of developing it. Board-certified cardiologist Dr Evan Levine outlines five key lifestyle changes that can help protect you from diabetes.

1. Maintain a Healthy Weight

Even a small amount of weight loss can dramatically reduce diabetes risk. Research from the Diabetes Prevention Program shows that losing just 5–7% of total body weight can cut the risk of developing diabetes by 60% over three years. Weight loss helps improve insulin sensitivity and lowers blood sugar levels—two major factors in diabetes prevention. Experts recommend gradual, sustainable weight loss through balanced eating and regular activity.

2. Stay Active Most Days of the Week

Exercise helps your body use insulin more efficiently, lowering blood sugar and reducing diabetes risk. The American Diabetes Association suggests getting 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming or cycling. Apart from aiding weight control, regular movement strengthens the heart. Studies show that people who meet these activity guidelines reduce their diabetes risk by 44–70%.

3. Eliminate Sugary Drinks

Beverages such as sodas, packaged juices and energy drinks cause sharp spikes in blood sugar and contribute to weight gain. Cutting them out helps stabilize glucose levels and lowers overall calorie intake. Replacing sugary drinks with water, unsweetened tea or black coffee supports long-term metabolic health and reduces diabetes risk.

4. Choose Fibre-Rich Foods Over Refined Carbs

Refined carbohydrates—like white bread, pasta, and sugary snacks—cause rapid increases in blood sugar. Replacing them with fiber-rich foods, including whole grains, fresh fruits, and vegetables, slows digestion and prevents sudden glucose spikes. Studies consistently link high-fiber diets to better metabolic health and a lower likelihood of developing diabetes.

5. Manage Stress Effectively

Chronic stress can elevate blood sugar levels and raise the risk of diabetes. Adopting stress-relief practices such as meditation, yoga, deep breathing, or even engaging in hobbies can help regulate glucose levels. Research shows that stress-reduction programs not only improve metabolic markers but also significantly reduce diabetes risk.[With TOI inputs]Disclaimer: This article is for informational purposes only. Always seek the advice of your doctor with any questions about a medical condition.