8 Tips to Avoid Heart Disease when You Have Diabetes
Heart health is a major concern for everyone, most especially for people with diabetes. Cardiovascular disease is the leading cause of early death in diabetic patients, killing two out of three patients. Adults who have diabetes are three to four times more likely to develop heart disease than those who don’t have diabetes.
Diabetes and Heart Disease: What’s the Link?
Diabetes is a lifelong condition characterised by excessive blood sugar levels. Most people with type 2 diabetes develop resistance to insulin so their pancreas had to keep churning out the hormone in an effort to deliver glucose into the cells. Very high levels of insulin may cause damaging changes in the blood vessels, which may develop into atherosclerosis or the hardening of arteries. Atherosclerosis is a major risk factor for heart attack, stroke and peripheral vascular disease.
Another theory is that excessive blood sugar leads to the overproduction of advanced glycosylation (AGEs) – chemicals produced from a chemical reaction between glucose and proteins. Because of too much sugar, people with diabetes produce more AGEs. Unfortunately, high levels of AGE could damage arteries, making them more likely to clog, resulting to heart problems. Diabetes is also linked to hypertension, high cholesterol, blood clot and stroke.
Nevertheless, it is possible for diabetic individuals to protect themselves from heart disease. If you or someone you know has diabetes, these tips might help:
Keep your blood sugar levels in check.
One way to protect your heart from the damaging effects of diabetes is to make sure that your blood sugar levels are normal. This can be achieved through medication and proper lifestyle. It is always advisable to have your blood sugar levels checked by your GP regularly so you can adjust your treatment if necessary. A haemoglobin A1c test is a kind of blood test that measures your average blood sugar levels over the past two or three months. An 8 to 7 per cent drop in your haemoglobin A1c result would mean a 40 per cent drop in your risk of kidney, eye, and nerve disease.
Keep your blood pressure in check as well.
As mentioned, people with type 2 diabetes are predisposed to having high blood pressure so it is important that you keep an eye to it. High blood pressure puts you at a greater risk of complications, including stroke and heart attack.
Be more physically active.
Exercise is very much important for people with diabetes. You should view it not an option but a critical part of your treatment programme. When you are physically active, you don’t just help stabilise your blood sugar levels but you also strengthen your heart and other parts of your body. 20 to 30 minutes of moderate to vigorous workouts daily is fine but it is always best to consult your doctor to know what specific types of exercise are most suitable for your condition.
Avoid processed foods.
Foods that are high in saturated fats, cholesterol, refined sugar and trans fats could increase your risk of developing heart disease. It is much better to prepare meals at home so you can choose quality, fresh and nutritious ingredients. If dining out, look for a restaurant that serves nutrient-packed meals.
Control your weight.
One of the best things you can do if you have diabetes is to control your weight. Obesity does not only aggravate this condition but also increase the risk of heart disease. Proper diet plus physical activity can greatly help you overcome weight gain.
Don’t smoke.
If you do, quit now. Nicotine narrows and restricts blood vessels, which diabetes already does to your body. You can’t change the fact that you have diabetes but you can overthrow the habit that makes things worse.
Eat healthy.
Nutrition plays a major role in managing diabetes and preventing the onset of debilitating complications like heart disease. A diet rich in whole grains, fibre-rich foods, fruits and vegetables will help you manage your blood sugar level as well as your cholesterol and blood pressure levels. Talk to your GP about omega-3 supplements to know if it’s a good addition to your diet.
Meditate.
Meditation is a great tool in dealing with stress. Stress directly raises blood glucose levels and makes you more vulnerable to engage in behaviours that are not good for your health, such as overeating, smoking and drinking alcohol. Thus, it is important that you include stress management in your daily routine. The key is to put aside all your thoughts and worries, and just focus on your breathing. A 20-minute meditation practice every day could make a big, big difference on your overall health.
Can you suggest more ways to prevent heart disease when you have diabetes? Feel free to post a comment below.
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