Years before type 2 diabetes develops, blood sugar levels often start climbing above normal. Call it a warning—one that you should quickly heed. The higher your blood sugar levels creep, the greater your risk for heart attack and stroke. In fact, diabetics have the same risk for heart attack as those who have previously had a heart attack.

“People with prediabetes have blood sugar that is higher than normal, but not high enough to be diabetic,” said Troy Nelson, D.O., Pharm.D., M.P.H., at Western Baptist Hospital.

Recent studies indicate that about one-third of people with prediabetes will develop full-fledged type 2 diabetes in five to six years.

Doctors can detect prediabetes with a blood test, recommended for people age 45 or older, especially those who are overweight.

“The road to diabetes is not a one-way-only lane,” said Nelson. “If you have prediabetes, your good habits can delay—and even prevent—type 2 diabetes.”

Healthy lifestyle changes cut the risk for diabetes by 58 percent in a recent, three-year study of 3,200 people with prediabetes.

If you have prediabetes, Nelson suggests the following to bring your blood sugar back within normal range:

• Slim down if you are overweight. Losing just 5 to 7 percent of your weight can lower your blood sugar. Aim to lose one or two pounds a week by cutting your food intake by 500 to 1,000 calories a day.
• With your physician’s approval, walk briskly, bike or perform other moderate exercise for 30 minutes five days a week. Regular moderate exercise improves blood sugar control and helps you shed pounds.
• Eat a low-calorie, low-fat diet. Choose lots of whole grains, fruits and vegetables. These high-fiber foods can help your body use insulin better. While it’s important to watch sugar intake, also limit foods high in carbohydrates.