Heart Health

Heart Health

How does diabetes affect my heart?

It is important to pay attention to your heart health, especially if you are living with diabetes. Diabetes increases your risk of developing heart disease. In fact, heart disease, including heart attacks and strokes, is the number one cause of death among people with diabetes. Fortunately there are a number of things you can do to either lower your risk of developing heart disease, or to prevent existing heart disease from getting worse. These include:

• Managing blood glucose
• Managing lipid levels
• Managing blood pressure
• Quitting smoking
• Working toward reaching and maintaining a healthy weight
• Keeping physically active
• Making healthy food choices

What are the goals for lipid and blood pressure management?

The American Diabetes Association recommends the following goals for lipids and blood pressure:

• LDL (bad) cholesterol below 100 mg/dl*
• HDL (good) cholesterol above 40 mg/dl for men and above 50 mg/dl for women
• Triglycerides below 150 mg/dl
• Blood pressure below 130/80 mmHg

* If you have overt cardiovascular disease, an LDL level less than 70mg/dl may be recommended

**Talk to your healthcare provider about setting your personal goals

How can I reduce my risk for heart disease?

Managing your blood glucose, cholesterol, and blood pressure are extremely important steps you can take to lower your risk of heart disease. These should all be part of your treatment plan, and may involve taking medication as well as choosing the proper foods, exercising, and losing weight if you are overweight. Smoking also increases your risk of heart disease. If you smoke, talk with your healthcare provider about making a plan to quit. 

Are there other lifestyle choices which relate to my risk for heart disease?

Weight management may help lower your risk of heart disease by improving your cholesterol levels, blood glucose levels and your blood pressure. Losing even a small amount, just 5 to 10 pounds, may make a big difference. Being physically active may help you lose weight. Strive to be physically active at least 30 minutes on most days of the week.

How can I make my food choices part of a heart healthy lifestyle?

The foods you choose may have a significant affect on blood glucose, and may also affect cholesterol and blood pressure. Choosing foods low in saturated fats and sodium and high in fiber may help you feel your best while lowering your risk for heart disease. Whole grains and legumes, fish, and multiple servings of nonstarchy vegetables every day are among these foods.

*Consult with a registered dietitian for individualized meal planning.

How can Fit4d help improve my heart health?

Fit4d.com provides the tools you need to lower your risk of heart disease. Our free webinars provide information on a number of relevant topics and the monthly newsletter has tips to make your day-to-day choices easier. If you’ve been challenged in the past when trying to apply health recommendations to your own life and preferences, you might consider individualized coaching. A Fit4d coach will help you develop personal strategies to improve your fitness level and your food choices, and will provide information and encouragement to make lifestyle change easier.

Martha Weintraub, MSW, MPH, RD
Fit4D Nutrition Coach

References

1. American Diabetes Association www.diabetes.org
2. The National Cholesterol Education Program. http://www.nhlbi.nih.gov/about/ncep/index.htm