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Diabetes and Your Heart
Having diabetes means that you are much more likely to have coronary artery (heart) disease, a heart attack, or a stroke. Coronary artery disease is caused by a narrowing or blocking of the blood vessels that go to your heart. It's the most common form of heart disease. Your blood carries oxygen and other needed materials to your heart. Blood vessels to your heart can become partially or totally blocked by fatty deposits. A heart attack occurs when the blood supply to your heart is reduced or cut off.
As a diabetic, you can take successful steps to prevent heart disease or reduce your chances of having a heart attack. Diabetic awareness, such as choosing diabetic foods wisely and being physically active, as well as taking medication, can all help. If you are diabetic and you smoke, get help from your doctor or a local stop smoking group to quit now.
The ABCs of Diabetes and Your Heart
A is for A-1-C. This is a measurement of the blood glucose (sugar) check "with a memory." It tells your average blood glucose for the past 2 to 3 months. The American Diabetes Association (ADA) recommends that people aim for an A-1-C below 7.
B is for blood pressure. Your blood pressure numbers tell you the force of blood inside your blood vessels. When your blood pressure is high, your heart has to work harder than it should. The American Diabetes Association recommends that you keep your blood pressure below 130/80 (said as "130 over 80") mmHg.
C is for cholesterol. Your cholesterol numbers tell you the amount of fat in your blood. Some kinds, like HDL cholesterol, help protect your heart. Other kinds, like LDL cholesterol, can clog your blood vessels and lead to heart disease. Triglycerides are another kind of blood fat that raises your risk for heart disease.
Making wise diabetic food choices, being physically active, and taking diabetic medications prescribed by your doctor can help you reach your healthy heart goal.
Food Choices for Diabetes
Many people find that changing what they eat can make a big difference in their blood glucose, blood pressure, and cholesterol levels. Below are several strategies for making wise food choices. Be willing to commit to some of these:
- Eat less fat, especially saturated fat (found in fatty meats, poultry skin, butter, 2% or whole milk, ice cream, cheese, palm oil, coconut oil, trans fats, hydrogenated oils, lard, and shortening).
- Choose lean meats and meat substitutes.
- Switch to low-fat or fat-free dairy products.
- Eat at least 5 servings of fruits and vegetables each day.
- Cut back on foods that are high in cholesterol (such as egg yolks, high-fat meat and poultry, and high-fat dairy products).
- Choose the fats that can help lower my cholesterol, such as olive oil or canola oil. Nuts also have a healthy type of fat.
- Eat fish two or three times a week, that are high in heart-protective fat (such as albacore tuna, herring, mackerel, rainbow trout, salmon, and especially sardines)
- Use low-fat cooking methods (such as baking, roasting, or grilling foods or by using nonstick pans and cooking sprays).
- Eat more foods that are high in fiber (such as oatmeal, oat bran, dried beans and peas like kidney beans, fruits, and vegetables).
- Eat less salt and sodium.
- Cut down on calories and fat.
Physical Activity for Diabetes
Before you start a new routine, check with your health care team to find out which activities will be safe for you. If you're just starting out, begin with 5 minutes a day and gradually add more time. Then work up to doing a total of about 30 minutes of aerobic exercise, such as brisk walking, most days of the week.
Diabetes and Medication
Medications are available to help you and you may need several medications to stay on track. Some types of blood pressure and cholesterol-lowering medications can protect your heart. Your health care provider can provide information about which medications are best for you.
Diabetes and Smoking
Your health care team can help you find ways to quit. Join a support group or smoking-cessation program and get help to stop smoking now.
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