More than 81 million people living in the U.S. have some form of cardiovascular disease, the American Heart Association claims.
Diabetics are twice as likely to suffer from heart disease, the National Diabetes Clearinghouse reports. It's actually heart disease, and not diabetes itself, that's the leading killer of those with diabetes.
Like heart disease, diabetes is largely managed by diet. Certain foods can help reduce the complications of diabetes and help your heart at the same time.
Salmon
Salmon is a one-two protein punch for heart-health conscious diabetics. In terms of heart health, salmon is much lower in saturated fat than other protein sources like steak. Importantly, salmon is rich in the fatty acid omega-3. World's Healthiest Foods reports that salmon decreases the inflammation caused by molecules known as prostaglandins. Inflammation is an important mediator of heart disease and blood sugar control.
A study conducted by William E Connor of Oregon Health and Science University, and published in the September 2004 issue of the "American Journal of Clinical Nutrition" found that diabetic women who regularly ate omega-3 rich fish like salmon had healthier arteries with significantly less plaque.
Asparagus
Asparagus can help reduce homocysteine levels, a protein closely tied to heart disease risk, World's Healthiest Foods reports. Asparagus is high in folate, a nutrient essential for keeping homocysteine levels in check. Just 1 cup of asparagus contains more than two thirds of the daily value for folate.
Asparagus is also low on the glycemic index, an important consideration for diabetics. Because asparagus and other fresh veggies are absorbed slowly, they tend to prevent blood sugar spikes that can lead to diabetic complications.
To maintain asparagus's heart healthy benefits, prepare it using limited amounts of oil and salt.
Walnuts
Walnuts are rich in heart-shielding nutrients like fiber, omega-3s, magnesium and vitamin E. Health Castle reports that walnuts help combat high LDL, which is known as bad cholesterol, and improve the health and resilience of arteries. Walnuts contain virtually no carbohydrates, making them a perfect choice for diabetics who need to curb their carbohydrate intake.
However, walnuts, like all nuts, are high in fat and calories. Eaten in excess, walnuts can lead to weight gain. When choosing walnuts, aim for raw walnuts with no salt or fat added.
References
- American Heart Association: Cardiovascular Disease Statistics
- National Diabetes Clearinghouse: Diabetes, Heart Disease and Stroke
- World's Healthiest Foods: Salmon
- American Journal of Clinical Nutrition: Will the dietary intake of fish prevent atherosclerosis in diabetic women?
- World's Healthiest Foods: Asparagus
- Health Castle: Walnuts
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