What are the best diet plans for senior citizens to prevent high blood sugar and heart disease?

You can develop a healthy eating plan with the help of a dietitian if you have diabetes or prediabetes. By following the plan, you will control your blood sugar and weight and prevent heart problems. When you consume too many calories and fat, your blood glucose levels rise.
When blood glucose levels are not controlled, serious problems can occur, including a high blood sugar level (hyperglycemia) that, over time, can lead to long-term complications, such as nerve, kidney and heart damage. However, by making healthy food choices and tracking your eating habits, you can help keep your blood glucose levels within a safe range.
Most people with type 2 diabetes will find that losing weight can also help them control their blood sugar and improve their overall health. A diabetes diet offers a well-organized, nutritious way to achieve your weight loss goal.
 
• Why should you follow a diabetes diet? 
 
Three regular meals a day is the basis of a diabetes diet. This allows you to utilize better the insulin your body produces or receives from a medication. Dietitians can help you create a diet based on your health goals, preferences, and lifestyle. Additionally, they can help you improve your eating habits by measuring portions based on your size and activity level.
It’s better to keep an eye on your calorie intake. Consume healthy carbohydrates, fibre-rich foods, fish and “good” fats. While digesting, healthy carbohydrates’ sugars (simple carbohydrates) and starches (complex carbohydrates) are converted into blood glucose. Thus, focus on healthy carbohydrates. Some of them are listed below:
 
• Fruits
• Vegetables and whole grains 
• Legumes like beans and peas 
• Low-fat dairy products
• Fibre-rich foods
• Nuts
• Heart-healthy fish. Include heart-healthy fish in your diet at least twice per week. Sardines, salmon, tuna, and mackerel are high in omega-3 fatty acids, which may help prevent heart disease. Mercury-filled fish, such as king mackerel, should be avoided.
• ‘Good’ fats. Monounsaturated and polyunsaturated fats can lower cholesterol levels. 
 
These include: 
• Avocados 
• Nuts
•  Canola, olive and peanut oils 
Note: Fats are high in calories, so don’t overeat them.