Diabetes and hypertension, two of the most common chronic diseases in the world, are often referred to as the “silent killers” because they often go undetected until they have caused significant damage to the body.

Fortunately, many lifestyle changes can help prevent or delay the onset of these conditions. Here are some simple, easily achievable steps that can help you reduce your risk of developing these diseases.

1. Maintain a Healthy Weight

Being overweight or obese increases your risk of developing type 2 diabetes and hypertension. Therefore, it is essential to maintain a healthy body weight. The formula for maintaining a healthy weight is simple: eat a balanced diet and exercise regularly.

Try to eat a diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid foods that are high in saturated and trans fats, sodium, and added sugars. Aim to get at least 30 minutes of moderate-intensity physical activity most days of the week.

2. Quit Smoking

Smoking increases your risk of developing type 2 diabetes and hypertension. Quitting smoking can reduce your risk of developing these conditions and improve your overall health.

If you are struggling to quit, talk to your doctor about smoking cessation aids like nicotine replacement therapy or prescription medications.

3. Reduce Sodium Intake

Eating a diet high in sodium can increase your risk of developing hypertension. Try to limit your sodium intake to less than 2,300 milligrams per day.

You can do this by avoiding high-sodium processed foods, using herbs and spices in your cooking instead of salt, and choosing low-sodium options when eating out.

4. Limit Alcohol Intake

Drinking excessive amounts of alcohol can increase your blood pressure and contribute to the development of hypertension. Men should limit their intake to no more than two drinks per day, and women should limit their intake to one drink per day.

If you have difficulty limiting your alcohol intake, talk to your doctor about getting help.

5. Manage Stress

Stress can have a significant impact on your blood pressure. Finding ways to manage stress can help you reduce your risk of developing hypertension.

Some effective stress management techniques include meditation, deep breathing exercises, yoga, and regular exercise.

6. Get Enough Sleep

Lack of sleep can increase your risk of developing both diabetes and hypertension. Adults need between 7 and 9 hours of quality sleep each night.

Make sleep a priority in your life by establishing a regular sleep routine, avoiding stimulants like caffeine and nicotine close to bedtime, and creating a relaxing sleep environment.

7. Stay Hydrated

Dehydration can increase your risk of developing high blood pressure. Drinking enough water can help you maintain healthy blood pressure levels. Aim for at least 8 glasses of water per day.

Avoid sugary beverages and excessive alcohol, which can lead to dehydration.

8. Regularly Check Your Blood Pressure and Blood Sugar

Regular monitoring of your blood pressure and blood sugar can help you catch potential health problems early on. Talk to your doctor about how often you should get your blood pressure and blood sugar checked.

Depending on your risk factors, you may need to get monitored more frequently.

9. Follow a Heart-Healthy Diet

A heart-healthy diet is essential for reducing your risk of diabetes and hypertension. This type of diet includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.

It also limits saturated and trans fats, sodium, and added sugars.

10. Exercise Regularly

Regular physical activity can help you maintain a healthy body weight, reduce your blood pressure, and improve your insulin sensitivity. Try to get at least 30 minutes of moderate-intensity exercise most days of the week.

This can include activities like brisk walking, cycling, swimming, or dancing.