Diabetes is considered the strongest risk factor for heart disease. According to the American Diabetes Association, two out of three people with diabetes die from cardiovascular disease. Poor glucose control, being overweight and not exercising all contribute to poor circulation, which increases your risk of heart disease. Diabetes also makes recovering from a heart attack or stroke much more difficult. Minimize your risk factors for heart disease by maintaining a healthy body weight, staying active and not smoking.
Lowering Cholesterol Levels
Harvard's Joslin Diabetes Center says that controlling "bad" LDL cholesterol levels "can prevent adverse cardiovascular outcomes by 30 to 50 percent." Adults with diabetes should aim fro LDL levels below 100 mg/dL. Adults with diabetes and heart disease should try to lower LDL levels to less than 70 mg/dL. The American Heart Association suggests limiting trans fats to less than 1 percent of your caloric intake by avoiding deep fried foods and any food that contains hydrogenated oils. Limit saturated fat to 7 percent of your calories by choosing low-fat or nonfat dairy products, lean animal proteins such as chicken, seafood and fish and using unsaturated fats such as olive oil rather than saturated fats such as butter.
The DASH Diet
Dietary Approaches to Stop Hypertension -- or DASH -- is a low sodium, low-fat diet designed to lower your blood pressure. According to the American Academy of Family Physicians, diabetics often have high blood pressure. Lowering your sodium intake to less than 1,500 mg daily can improve blood pressure levels within two weeks. Joslin Diabetes Center recommends that blood pressure is less than 130/80 and notes that diabetics may need medication to help reach this goal. Start with modifying your diet to include more fresh fruits and vegetables and foods rich in calcium, magnesium and potassium -- minerals that help lower blood pressure.
High Fiber Foods
Fiber, a type of carbohydrate found in plants, slows digestion. Although people with diabetes have to monitor carb intake to control glucose levels. Choosing high fiber foods will help control blood sugar and lower cholesterol levels. Fiber slows digestion, which allows your body to convert food into glucose slowly, avoiding rapid rises in glucose levels. Fiber also blocks the absorption of some cholesterol, moving it through your digestive tract quickly for elimination. Choose whole grains rather than refined flours, whole fruit instead of juice, brown rice instead of white rice and add legumes, oatmeal and more green vegetables to your diet.
Exercise and Weight Loss
If you need to lose weight, don't try to drop pounds with diet alone. Exercise is an important part of treating your diabetes and heart disease. Physical activity can improve your cardiovascular health by improving circulation and help your body use glucose and insulin more effectively. Exercise burns calories, making weight loss easier. Losing just 10 percent of your current body weight can dramatically improve your health. Walking just 30 minutes each day, most days of the week will improve your health.
References
- Joslin Diabetes Center; Diabetes and Cardiovascular Disease; Om P. Ganda, M.D.; Nov. 13, 2006
- FamilyDoctor.org: Diabetes and Heart Disease
- American Heart Association: Cooking for Lower Cholesterol
- American Diabetes Asscoaition: Heart Disease
- U.S. Department of Health and Human Service: DASH Eating Plan
