Heart disease and diabetes are among the top 10 leading causes of death in the United States, claiming the lives of thousands of Americans every year, as reported by the Centers for Disease Control and Prevention (CDC).
Both diseases are multifaceted and caused by a combination of genetic, environmental, and lifestyle factors. Moreover, extensive research has shown a strong association between heart disease, diabetes and diet. Such research concludes that dietary intervention plays an integral role in treating the symptoms and reducing the risk of heart disease and diabetes.
How to Eat With Heart Disease
Step 1
Limit your intake of dietary fats, especially saturated and trans fats. Saturated and trans fats can accumulate on the inner linings of arterial walls, thereby raising low-density lipoprotein (LDL) levels and increasing the risk of blockage, heart attacks and stroke.
Saturated fats are found in some meats, dairy products and deep-fried foods, whereas trans fats are found in baked goods, margarine and commercially processed foods.
To limit your intake of those fats, opt for liquid oils like peanut oil, vegetable oil and safflower oil instead of solid fats such as butter and margarine. Also, choose lean cuts of meat and substitute full-fat milk and dairy products with low-fat alternatives.
Read food labels and watch for "hydrogenated oils," which indicate the presence of trans fats.
Step 2
Increase your intake of foods containing omega-3 fatty acids. As an anti-inflammatory agent, omega-3 plays a role in reducing the risk of death from coronary artery disease. Omega-3 is found in nuts, seeds and fatty fish, which salmon, herring and trout.
Step 3
Increase your intake of dietary fiber by consuming a wide variety of whole grains such as whole wheat bread, brown rice, oats and whole wheat pasta, as well as fruits, vegetables and legumes including beans and lentils. Fiber aids in lowering blood cholesterol levels by binding bile.
Step 4
Limit your intake of sodium by controlling the amount of salt you add during cooking and at the table. The 2005 Dietary Guidelines for Americans recommends limiting the amount of consumed sodium to no more than 2,300 milligrams per day, the equivalent of one teaspoon of salt. To substitute for salt, use other flavoring agents such as herbs, spices, garlic or lemon juice.
How to Eat With Diabetes
Step 1
Control your intake of dietary carbohydrates in order to avoid dangerous spikes or crashes in blood glucose levels. The American Diabetes Association recommends limiting the amount of ingested carbohydrates to 45 to 60 grams at one meal. Use the diabetes exchange list to count the amount of carbohydrates in different foods. Carbohydrates are found in many foods including grains, legumes, bread, pasta, fruits, vegetables and milk.
Step 2
Increase your intake of dietary fiber by consuming a wide variety of whole grains, which include whole wheat bread, brown rice, oats and whole wheat pasta, as well as fruits, vegetables, and legumes. The importance of fiber in the diabetic's diet is highlighted by the fact that fiber plays an important role in regulating blood glucose levels.
According to the Dietary Guidelines for Healthy Americans, it is recommended people consume 14 grams of fiber for every 1,000 calories. Check food labels and opt for products that provide at least three grams of fiber per serving.
Step 3
Maintain or achieve a healthy weight by increasing your physical activity and following a balanced diet rich in whole grains, fruits, vegetables, lean proteins and healthy fats.
Overweight and obesity are among the leading factors contributing to the development of diabetes. Therefore, weight management is an important element of the diabetes treatment program.
Things You'll Need
- Food labels
- Diabetes exchange lists
