Heart Health and Diabetes

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Heart health and diabetes

Heart health and diabetes are closely connected and heart disease is one of the most common complications of diabetes. As a diabetic, my risk for heart attack or stroke is doubled.

Can I help it?

Yes. The first step is to keep track of the ABCs of living with type 2 diabetes – my A1c, blood pressure and cholesterol levels – and make sure they’re in control. Next comes making healthy lifestyle choices that will help me stay on track and this involves adopting a diet that supports my heart health and diabetes. What I eat will make all the difference to my ABCs.

Let’s focus on a heart healthy diet today. Most people with diabetes try and follow some sort of a diet where the goal is to control carbohydrate consumption and practice portion control to keep blood sugar stable. A heart-healthy diet goes beyond carb counting; it also means ensuring that you make healthy choices from all the food groups.

Here are some tips:

• Limit foods high in unhealthy fats and cholesterol by avoiding cooking in butter. Choose:
  • healthy cooking methods such as baking, broiling, steaming, grilling
  • Fresh foods over processed foods
  • Lean protein like beans, skinless chicken and fish
  • Low fat or nonfat dairy products
  • Include healthy unsaturated fats at least three times a week. Examples are avocados, nuts, seeds, plant based oils like canola, olives. Olive oil is rich in mono-saturated fats, which is healthy.
• Follow a diet high in fruits, vegetables and whole grains that are high in essential nutrients and fiber.
• Limit your sodium intake especially if you have hypertension. Consult your doctor for specific advice. You can limit salt by
  • Focusing on more fresh foods and less processed foods
  • Studying food labels before you buy stuff
  • Not adding salt during the cooking process
  • Using herbs and spices to flavor your food
  • Getting rid of your salt shaker from the table
  • Being careful when you eat out as restaurant food is salt-heavy
• While snacking, skip the chips and cookies. Instead, pack a handful of nuts, rich in heart-healthy fats.
• I am vegetarian, but the dietician has this tip for non-vegetarians: Rather than shop chicken wings, chicken thighs or legs, buy chicken breasts as they are the leanest part of the chicken – low in cholesterol and saturated fat.
• Avocado, the nutrition powerhouse, is a good source of healthy fat and tastes great in your salads and sandwiches
• It is believed that a few meatless meals each week is good for the heart. Substitute meat with beans, tofu, veggies and lentils.
• Switch from white bread to 100% whole grain bread.
• For dessert, opt for a fruit rather than processed food.
• Include whole grains in your diet.

As I said earlier, heart health for diabetics begins with managing your ABC levels, maintaining a healthy weight, exercising every day and eating healthy. And – taking your medication on time and as prescribed.

To summarize:

• Keep track of your blood sugar
• Manage your weight to reduce the risk of heart disease.
• Be active
• Eat healthy
• Take your medication as advised
• Quit smoking

Since diabetics are twice as likely to suffer from a stroke or a heart attack, making lifestyle changes that can prevent this is worth it. Protect yourself.

Stay healthy!

Day 8 of the Blogging from A to Z Challenge

Living with type 2 diabetes – Heart health and diabetes

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