Control of the “ABCs,” glycosylated hemoglobin (HbA1c), blood pressure, and cholesterol, can go a long way toward helping prevent heart disease and stroke in people with type 1 or type 2 diabetes. People with diabetes are two to four times more likely to have strokes and heart problems than healthy people. Here are some suggestions to help develop a heart-healthy lifestyle and achieve your ABC goals. Take a look!
Getting your glycosylated hemoglobin under control
Getting your blood sugar under control can help reduce the risk of kidney, nerve, and eye problems, as well as lower your chances of heart attack, stroke, and death. For every percentage point reduction in glycosylated hemoglobin test results, the incidence of kidney, eye, and nerve disease is reduced by 40%. A glycosylated hemoglobin test is a blood test that reflects the average blood sugar level over the past 2-3 months and can be used to detect blood sugar control over a certain period of time. Glycosylated hemoglobin measures how much glucose has been “stuck” to the red blood cells. In patients with diabetes, glycated hemoglobin should be reduced to about 7% or lower. The test should be repeated every 3 months if there is a change in treatment or if the blood glucose control is not up to standard.
Taking your diabetes medications, making sure you eat a healthy diet, and staying active all help achieve your glycosylated hemoglobin control goals.
Lowering high blood pressure
About 70% of people with diabetes either have high blood pressure or take prescription medications to lower it. High blood pressure increases the incidence of other diabetes complications, such as eye disease and kidney damage, and can also make patients more likely to have heart disease and strokes.
Keeping blood pressure in the normal range can reduce the chance of heart disease by 33% to 50%, which can be extremely beneficial. Lower blood pressure can also help prevent or delay kidney disease, another of the more common complications in people with diabetes.
In most cases, it is sufficient for patients to keep their blood pressure below 140/90 mmHg. Blood pressure is measured at least four times a year or once at each diabetes screening, and can also be measured at any time using a home blood pressure monitor.
Patients also benefit from eating things that are good for the heart and good for blood pressure, such as a low-salt diet and eating more potassium-rich foods. Regular exercise, less alcohol, quitting smoking, and maintaining a healthy weight can also be helpful in controlling blood pressure. If these lifestyle changes don’t control high blood pressure, medications can be taken to lower blood pressure.
Reducing cholesterol
Unhealthy fats in the blood can build up in the arteries, increasing the chance of heart disease and stroke. One of the most harmful types of “bad” cholesterol is called LDL cholesterol.
Keeping LDL cholesterol within the normal range can reduce the chance of heart disease. Cholesterol should be tested at least once a year. The goal is:
- For most people with diabetes who are younger than 40 or who do not have heart disease, the goal is to keep LDL below 100 mg/dl. Experts suggest that if there is heart disease or other heart problems, the goal should be set at 70 mg/dl or less.
- High-density lipoprotein should be above 50 mg/dl for women and above 40 mg/dl for men.
- Triglycerides below 150 mg/dl.
How can I improve my cholesterol levels?
You can lower your cholesterol and reduce your chances of heart disease by improving your diet and exercise habits. Eat a variety of fruits and vegetables. Your diet should be based on foods that are lower in saturated fat, trans fat and cholesterol, and foods high in whole grain fiber. Omega-3 fatty acids and plant sterols/sterols may also be included in the diet. If needed, patients should lose weight and exercise regularly. If the above measures are not enough to bring cholesterol down to normal levels and the doctor assesses a higher chance of having a heart attack or developing heart disease later, medications may be prescribed to control cholesterol levels in the patient’s body.
Healthy lifestyle
A sensible diet and regular exercise are good for people with diabetes. Patients can learn from these practices:
- Keep an eye on blood glucose levels: Keep a record of your blood glucose levels. Write down all the factors that may affect your blood sugar. Consult your doctor to see what you can do to improve your blood sugar.
- Control your weight: If you are overweight, lose weight by eating healthy and exercising.
- Get moving: It is best to do a combination of cardio and strength training exercises, such as brisk walking and weight lifting, for 30-60 minutes a day. Even if you don’t lose weight, exercising can help control your diabetes.
- Eat healthy: Eat plenty of fruits and vegetables. Choose foods that are low in salt and sugar. Get enough fiber from fruits, vegetables, and whole grains like brown rice and oats. Choose heart-healthy fats, such as olive and canola oils, fatty fish, nuts and avocados. If you drink alcohol, it should be in moderation.
- Take your medications as prescribed: Take your diabetes medications as prescribed, even if you feel good about yourself.
- Stop smoking: Try participating in a smoking cessation program to increase your success in quitting.
- Get support: Ask family and friends to help you stick to a healthy lifestyle.