If you are someone suffering with diabetes, here is how you can manage your heart health and also lower the risk of heart attack.
The rate of fatalities has increased owing to heart attacks. When the heart does not pump blood efficiently, it risks several cardiovascular illnesses. There are several causes that can lead to heart attack and co-morbidities like diabetes can be a potential reason. People with diabetes are twice as likely to have heart disease or a stroke than people without diabetes, and they tend to develop these problems at a younger age. Diabetes raises blood sugar levels over normal, which over time can harm blood vessels and neurons in those who have it.
People with diabetes have a higher risk of developing heart disease and experiencing heart attacks. However, there are several lifestyle measures that can help reduce this risk. Here are five ways diabetics can lower their risk of heart attacks:
DIABETES TIPS: 5 WAYS TO MANAGE BLOOD SUGAR AND REDUCE HEART ATTACK RISK
- Manage Blood Sugar Levels: Keeping blood sugar levels within a target range is crucial for managing diabetes and reducing the risk of heart disease. Monitor your blood sugar regularly, follow your healthcare provider’s recommendations for medication or insulin use, and maintain a healthy diet that includes low-glycemic index foods, whole grains, lean proteins, and plenty of vegetables and fruits.
- Heart-Healthy Diet: Follow a heart-healthy eating plan that focuses on whole, unprocessed foods. Emphasise lean proteins, such as fish, poultry, legumes, and tofu, and include healthy fats like olive oil, avocados, and nuts. Limit saturated and trans fats, sodium, and added sugars. Increase your intake of fibre-rich foods like whole grains, vegetables, and fruits.
- Regular Physical Activity: Regular exercise is essential for cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking, swimming, or cycling) per week, spread across several days. Additionally, incorporate strength training exercises into your routine to improve muscle strength and overall fitness.
- Weight Management: Strive to achieve and maintain a healthy weight, as excess weight can increase the risk of heart disease. Focus on a balanced diet, portion control, and regular physical activity to achieve gradual and sustainable weight loss if necessary.
- Manage Blood Pressure and Cholesterol Levels: High blood pressure and abnormal cholesterol levels are common in people with diabetes and contribute to heart disease risk. Monitor and manage your blood pressure and cholesterol levels through medication, lifestyle changes, and regular check-ups with your healthcare provider. Follow a low-sodium diet, limit processed foods, and incorporate heart-healthy fats into your diet, such as omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts.
In addition to these lifestyle measures, it’s essential to attend regular check-ups with your healthcare provider, take medications as prescribed, and follow their guidance regarding diabetes and heart disease management. Diabetes self-management education and support programs can also provide valuable information and resources to help you reduce your risk of heart attack.