Cut Your Risk of Heart Disease

Good blood-sugar control is the key

You know it’s important to keep your blood sugar under control. But one new study shows just how important low blood sugar can be. Low blood sugar not only reduces your risk of eye, nerve and kidney damage, it also lowers your risk of a heart attack or stroke by 42 percent. That’s important because heart disease is the leading cause of death among people with diabetes.

“When your blood sugar is high, your body produces chemicals that damage the linings of your arteries and blood vessels,” says cardiologist Khaldoon Alaswad, M.D., of Lehigh Valley Hospital and Health Network. “The damage makes your arteries more prone to blockages throughout your body--in your heart, brain, legs, arms, kidneys and eyes.”

Alaswad’s colleague, registered dietitian Melissa Faura, suggests these tips to keep your blood sugar under control and reduce your risk of heart disease and other complications.

Eat a diet consistent in “good” carbohydrates. Gone are the days when carbs were off-limits for people with diabetes. But it’s important to eat slowly-digested (fiber-rich) carbohydrates to keep your blood-sugar levels steady. Choose whole grain breads and cereals, brown rice, whole wheat pasta, legumes, vegetables and fruit.

“How many grams of carbohydrates you need per meal depends on how many calories you need that day, and whether you’re male or female,” Faura says. “Most females should eat 45-60 grams at every meal; most males 60-75.”

Reduce your fat intake. “You should eat no more than 20-25 percent of your calories from fat per day because of your heart disease risk,” Faura says.

Use salt sparingly. “If you have high blood pressure or retain fluids, as many people with diabetes do, watch the salt in your diet,” Faura says. Limit total daily salt or sodium intake to about 2,500 milligrams, or about one teaspoon a day from all sources, including prepared foods, natural salt content of some foods and the salt shaker.

Exercise regularly and shed excess weight. Physical activity strengthens your heart muscle and, along with a healthy diet, helps you lose weight, says Faura. “Losing just 10 percent of your body weight can dramatically lower your blood sugar and blood pressure.”

“To lose weight and maintain that loss, the American Heart Association recommends 30 minutes of moderate physical activity at least 5 days a week,” Faura says. “You can break your exercise up into three 10-minute sessions throughout the day, if that makes it easier to fit in.” You’re exercising with the right intensity if you can carry on a conversation as you exercise without feeling winded.

Manage stress. When stress levels are high, your body’s stress hormones kick in and blood sugar can skyrocket. “Then you become even more stressed because your blood sugar is high. It’s a vicious cycle,” Faura says. Enjoy yoga, meditation or tai chi regularly.

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