From onlymyhealth.com
Although living with diabetes is difficult, hence, it must be properly managed to keep blood sugar under control and safeguard your heart. In case you were unaware, diabetic patients are more likely to develop heart disease due to high blood pressure, high blood sugar, and raised cholesterol. Therefore, to lower this risk, it is always advised to make educated lifestyle adjustments and heed your doctor's advice.
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Kumar Srivastav, Senior Consultant and Physician at Sharda Hospital - Noida shared some expert-backed tips to take care of your heart if you have diabetes.
1. Check Your Blood Sugar
Maintaining your blood sugar within your target range is essential to your overall health and the prevention of heart disease. Dr Srivastav noted that high blood sugar can cause damage to your blood vessels and create complications. Discuss a plan with your healthcare provider to check your glucose levels frequently and make any necessary adjustments in your medication or diet.
2. Eat a Heart-Healthy Diet
Nutrition plays a big role in both diabetes and heart health. Thus, encourage an appropriate diet that is full of:
Fruits and vegetables: Non-starchy include leafy greens, broccoli, and berries.
Whole grains: High-fibre include oatmeal, quinoa, and whole-grain bread.
Healthy fats: Avocados, nuts, seeds, and olive oil
Lean proteins: Chicken, fish (especially fatty fish like salmon), beans, and tofu.
Other restrictions include saturated fats, trans fats, and processed sugars, which tend to elevate cholesterol levels and create inflammation in the body.
3. Be Active Physically
Exercise helps in maintaining blood sugar, losing weight, and having a healthy heart. Dr Srivastav suggested engaging yourself in moderate-intensity aerobic activities for more than 150 minutes per week. This may include walking, swimming, cycling, or others. Strength training two times a week also helps. Note to never forget to get a doctor's/fitness expert’s recommendation before taking any new exercise regime.
4. Quit Smoking
Smoking is injurious to health and a key contributor to heart disease, especially for diabetic patients. Quitting smoking improves blood circulation, lowers blood pressure, and reduces your risk of heart attacks.
5. Limit Alcohol Consumption
Additionally, excessive alcohol may elevate blood glucose and blood pressure. If one drinks, moderate consumption is urged; one glass of wine/per day for women; and two for men, of course, when taken with foods to prevent episodes of hypoglycaemia.
6. De-Stress Yourself
Habitual stress raises both blood sugar and blood pressure and negatively impacts heart health. Use techniques such as mindfulness meditation, deep breathing exercises, yoga or tai chi, hobbies, and other ways to reduce your stress levels.
7. Sleep More
Poor sleep may significantly alter blood sugar levels, hence resulting in weight gain and diseases of the heart. Manage to achieve seven to nine hours of quality sleep at night through a consistent bedtime routine, avoiding screen time before bedtime, and making your sleep environment comfortable.
Bottom line
The care of a diabetic's heart involves lifestyle adjustment, regular doctor visits, and an active way of dealing. At times it can also feel like an impossible task but making some little changes now will result in great improvements overall in your well-being and avoid the risk of any heart disease at large.
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