How to Prevent Heart Disease and Diabetes
According to the American Diabetes Association, more than 2/3 of people with diabetes die from heart disease or stroke. Moreover, heart attacks occur at a younger age in diabetics than in the rest of the population, and they are more likely to be fatal. The American Heart Association cautions that the risk of cardiovascular disease is even higher when blood sugar levels are poorly controlled.
Prevention of diabetes, proper management of existing diabetes, and the reduction of other risks factors for heart disease, is essential to reduce the risk of death and improve overall health. Taking prescribed medications, watching your weight, reducing high blood pressure and cholesterol levels, and eating a diet full of heart-healthy foods can help you prevent both heart disease and diabetes.
Things You'll Need
- Home blood-glucose monitor
- Home blood-pressure monitor
- Low-dose aspirin supplement
Instructions
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Keep your blood glucose levels under control and check your levels every day. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends having an A1C test performed at least twice each year. This test will tell you your average blood glucose levels for the previous 60 to 90 days.
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Control your blood pressure by checking it frequently, taking medication when necessary, exercising regularly and quitting smoking. According to the NIDDK, target blood pressure for most adults is 130/80. High blood pressure is usually easy to treat and can significantly reduce your risk of heart disease and other diabetes complications, such as eye and kidney problems.
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Watch your cholesterol intake and take steps to reduce your levels of LDL, or bad cholesterol. According to the American Diabetes Association, LDL levels should remain below 100. Cholesterol levels should be checked at least once per year in people with diabetes. It is also important to increase your levels of HDL, the good form of cholesterol. Physical activity, a healthy weight and a high-fiber diet all help raise HDL levels. Avoiding trans fats and increasing the amount of monounsaturated fats in your daily diet are also beneficial.
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Eat a variety of heart-healthy foods approved by your doctor. Dietary changes may prevent the development of diabetes and reduce the risk of heart disease in diabetics. According to the NIDDK, high-fiber foods such as bran, oats, whole grains, fruits and vegetables are excellent choices for diabetics who wish to reduce their risk of heart disease. The Centers for Disease Control and Prevention (CDC) suggests reducing sodium intake and eating less cholesterol and saturated fat.
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Exercise regularly and reduce your weight to help prevent and control diabetes symptoms and strain on your heart. The CDC states that a healthy body mass index is essential for both diabetes prevention and cardiovascular health. A dietitian can help establish a healthy eating plan for weight loss. You should exercise for a minimum of 30 minutes, most days of the week, to see the most health benefits.
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Avoid consuming too much alcohol and stop smoking. The American Diabetes Association states that, while moderate alcohol consumption may increase levels of HDL, too much alcohol can negatively affect heart health and blood-sugar control. According to the CDC, smoking greatly increases the risk of heart-related complications and excessive alcohol consumption increases the risk of heart attack, stroke and high blood pressure.
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Take low-dose aspirin daily if advised to do so by your doctor. While aspirin has been shown to reduce the risk of heart disease and stroke, these benefits may not be as substantial to diabetics. According to a study published in the British Medical Journal, regular supplementation with aspirin does not appear to prevent heart attacks in high-risk groups, such as those with diabetes.
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Remember to take your medications as directed by your doctor. Medications are crucial in the treatment of diabetes and the prevention of heart disease, especially if you have other known risk factors for cardiovascular disease. If side effects prevent you from taking your medications as prescribed, discuss alternatives with your doctor before discontinuing treatment.
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Tips & Warnings
According to the University of Texas Southwestern Medical Center, eating cherries every day may reduce the risk of developing diabetes and heart disease. The health benefits of the fruit are believed to come from its antioxidant properties.
