Diabetes is a chronic condition characterized by high blood sugar and increased risk of cardiovascular complications. Excess sugar in your blood can damage the endothelial cells that line the interior of your arteries, increase fat production and elevate your risk of heart disease. A healthy diet can help control your blood sugar and lower your risks of cardiovascular complications. Consult your doctor about a diabetic cardiovascular diet.
Breakfast
Begin your day with a heart healthy breakfast that consists of a bowl of mixed fruit and nuts. Fruits contain high concentrations of antioxidants, vitamins, minerals and fiber. Eating generous amounts of fruits each days can lower your risk of cardiovascular disease, according to Harvard School of Public Health. Nuts, such as almonds, pecans and hazelnuts, contain monounsaturated fatty acids, healthy fats that may improve your blood levels of cholesterol and reduce your risk of heart disease. Eating walnuts, a good source of omega-3 fatty acids, may improve the health and function of your endothelial cells. Research by scientists at the Institute of Biomedical Investigations in Barcelona, Spain and published in "Circulation" in April 2004 found that eating walnuts improves endothelial health and function in patients with high cholesterol. The results demonstrate that eating walnuts significantly reduces blood levels of total cholesterol, LDL cholesterol, the bad cholesterol.
Lunch
A healthy lunch might include a bean burrito made with whole wheat tortilla, black beans, tomatoes, onions, bell peppers, corn, cilantro and tofu. Black beans and tofu, made from soy beans, are legumes that have a low glycemic index. Foods with a low glycemic index contain sugars that you slowly absorb into your bloodstream, preventing blood sugar spikes. Beans and vegetables also contain soluble fiber, an indigestible substance that can also slow down your absorption of sugar from foods, plus reduce the amount of cholesterol you absorb from foods.
Dinner
For dinner, enjoy a small garden salad with dressing made from extra virgin olive oil followed by grilled halibut with barley and steamed Brussels sprouts. Halibut contains eicosapentaneoic acid and docosahexaneoic acid, healthy fats that may lower your risk of cardiovascular disease. Barley is a low glycemic food. Brussels sprouts are a nutrient-dense food that contains high concentrations of antioxidants.
Beverages
Drinking green tea throughout the day can help control your blood sugar and prevent cardiovascular complications. Research by scientists at Kobe University in Hyogo, Japan and published in the "Journal of Agricultural and Food Chemistry" in December 2010 found that green tea reduces blood sugar and protected against weight gain in mice fed high fat diets. Research by scientists at Kyoto Prefectural University of Medicine in Japan and published in the "Journal of Cardiovascular Pharmacology" in 2009 found that antioxidants in green tea called catechins can help protect the endothelial cells from oxidized LDL cholesterol and prevent atherosclerosis.
References
- National Diabetes Information Clearinghouse; Diabetes; 2010
- Harvard School of Public Health; Vegetables and Fruits: Get Plenty Every Day; 2010
- American Diabetes Association; Fat and Diabetes; 2010
- "Circulation"; A Walnut Diet Improves Endothelial Function in Hypercholesterolemic Subjects: A Randomized Crossover Trial; Emilio Ros, et al.; Apr 6 2004
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine; Glycemic Index; 2010
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; 2009
