Good News for People with Type 2 Diabetes: Lifestyle Really Does Matter

Type 2 diabetes (T2D) happens when your body becomes resistant to insulin, the hormone that helps regulate blood sugar. Over time, this leads to high blood sugar levels (hyperglycemia). In the U.S., about 12% of adults have T2D, and more than a third have prediabetes, which is an early warning sign that diabetes may be on the way. 

What you can (and can’t) control

Some risk factors are out of our hands things like age, gender, or ethnicity. But others are very much in our control, including body weight, diet, exercise, and lifestyle habits. That’s where the good news comes in.

Can lifestyle changes really lower heart disease risk?

Back in 2010, the American Heart Association introduced Life’s Simple 7—seven lifestyle and health factors that anyone can work on to improve cardiovascular health:

Don’t smoke

Stay active

Maintain a healthy weight

Eat more fruits and vegetables

Keep blood sugar in check

Control cholesterol

Manage blood pressure

Over the years, researchers have shown that people who do well in these areas are far less likely to develop heart disease. But the big question was: does this still hold true for people who already have type 2 diabetes or prediabetes?

New research says yes

A recent study published in JAMA Cardiology brought some exciting answers. Researchers followed people with diabetes or prediabetes and looked at their heart health compared to people without diabetes. Here’s what they found:

People with five or more “ideal” health habits (from Life’s Simple 7) had no greater risk of heart attacks, strokes, or heart failure than people without diabetes.

For every additional healthy habit, people with T2D saw an 18% lower risk of cardiovascular events. For those with prediabetes, the drop was 15%.

This study wasn’t a clinical trial (so it can’t prove cause and effect), but it’s the first to clearly show that healthier choices really do matter for people at high risk of heart disease due to diabetes.

Your roadmap: Life’s Simple 7

So, what can you do starting today? Here are the targets experts recommend:

Blood pressure: Aim for 120/80 mm Hg or lower.

Cholesterol: Keep total cholesterol under 200 mg/dL.

Blood sugar: For prediabetes, get your HbA1c under 5.7%. For T2D, keep it below 6.5%.

Get moving: 150 minutes of moderate exercise per week (like brisk walking), or 75 minutes of vigorous activity.

Eat smart: At least 4.5 cups of fruits and vegetables per day.

Healthy weight: Aim for a BMI under 25.

Quit smoking: The benefits extend way beyond heart health, lowering your risk of cancer and lung disease too.

Bottom line

Having type 2 diabetes doesn’t mean heart problems are inevitable. This study is a powerful reminder that the daily choices we make—moving our bodies, eating more plants, quitting smoking, keeping numbers in check—truly can stack the odds in our favor. Your health isn’t set in stone.