The ABCs represents three key elements that need to be kept within target to live healthy with diabetes. A stands for hemoglobin A1C, a measure that represents your average blood sugar levels and that should be kept below 7 percent. Blood pressure is the second element and the target is to keep it below 130/80 mm Hg. The letter C corresponds to blood cholesterol levels. Triglycerides should be under 150 mg/dL and LDL cholesterol below 100 mg/dL, while HDL cholesterol should be at least 40 mg/dL in men and 50 mg/dL in women.
Step 1
Know your numbers. Your health care providers probably check your A1C and blood cholesterol levels with lab work on a regular basis in addition to measuring your blood pressure at each visit. Ask to have a copy of the results. You are fully entitled to know these numbers and you should do so because it concerns your own health. You can also develop a spreadsheet or keep a record of your different tests so you can track your ABCs over time.
Step 2
Get your blood sugar levels under control. To get your A1C under control, check your blood sugar levels regularly and see what your pattern is. To bring your A1C within target, your blood sugar levels need to be between 70 and 130 mg/dL before your meals and they should not go above 180 mg/dL when measured a couple hours after the start of a meal, as recommended by the American Diabetes Association. Have a look at your eating habits, especially your carbohydrate intake at each meal, and see how what you eat impact your blood sugar levels. Most people obtain better control of their diabetes by limiting their carbohydrate to 45 to 60 g per meal or lower.
Step 3
Lower your blood pressure. Blood pressure is affected by many aspects of your life. The most important thing to do to reduce your blood pressure is lose the excess pounds you have, if necessary. Being physically active, smoking cessation and reduced alcohol consumption can also help you lower your blood pressure effectively. Moreover, limiting your sodium, or salt, intake to less than 2,400 mg a day will help you get the B of your ABCs back in the normal range.
Step 4
Improve your blood cholesterol levels. To improve your lipid profile, a diet low in saturated fat and dietary cholesterol is recommended by the National Cholesterol Education Program. Less than 7 percent of your calories should come from saturated fat, while you should keep your dietary cholesterol intake below 200 mg a day. Some diabetics also benefit from adding soluble fiber, mainly found in oat-based foods, psyllium, barley, legumes, oranges, apples, eggplant and okra, in their diet to lower their numbers. Plant stanols and sterols, which are added to some foods such as margarine, can also be helpful for some people.
Tips and Warnings
- Meet with your health care team on a regular basis to follow your progression and adjust your treatment plan as necessary.
- Follow your doctor's recommendations. Although many people try to avoid taking medications, it is sometimes the best way to control your ABCs and lower your risk of developing long-term complications associated with diabetes.
References
- American Diabetes Association: ABCs
- American Diabetes Association: Thigh Diabetes Control
- U.S. Department of Health and Human Services: Your Guide to Lowering Blood Pressure
- National Cholesterol Education Program: High Blood Cholesterol: What You Need To Know
- My Optimum Health: Diabetes and heart disease: The ABCs of prevention
