“Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul.” -3 John 1:2
Diabetes can affect your whole health, especially if it isn’t well-managed. It’s important to understand your condition to feel your best and protect your long-term wellness.
While diabetes and heart disease often go hand in hand, the relationship between them is complex. At AdventHealth, we take a whole-person approach to help you learn about your condition, make healthy choices and avoid potential cardiovascular complications, like heart attack and stroke.
Heart-Healthy Tips for Diabetics
People with diabetes have twice the risk for vascular disease, and the risk goes up the longer you have diabetes. But take heart! There are healthy lifestyle choices you can make to feel better and keep heart disease at bay.
You can do the following to stay well with diabetes:
- Ask family and friends to help you manage your diabetes; a little support goes a long way
- Don't smoke — it’s a major risk factor for heart attack and stroke
- Eat foods low in saturated fats, trans fats, cholesterol, salt and added sugars
- Get educated about diabetes and learn how to control it by consulting your doctor
- Get at least 30 minutes of physical activity daily
- Reach a healthy weight; being overweight is a risk factor for heart attack and stroke
- Take medications as directed and ask your doctor about taking daily aspirin
Keep reading for expert healthy lifestyle tips to protect your heart if you’re living with diabetes.
Impact of Diet on Vascular Health
A heart-healthy diet can help reduce the risk of vascular disease by improving blood cholesterol levels, reducing blood pressure and helping manage body weight. Key elements of a vascular-friendly diet include:
- Fruits and vegetables: Rich in vitamins, minerals, and antioxidants, fruits and vegetables help combat inflammation and protect the vascular walls
- Whole grains: Foods like oatmeal, whole wheat bread and brown rice have fibers that help lower cholesterol and stabilize blood sugar levels
- Healthy fats: Sources like olive oil, nuts and avocados contain monounsaturated fats that contribute to lower levels of harmful cholesterol
- Lean proteins: Incorporating fish, poultry, and legumes into your diet provides essential nutrients without the added fats that harm vascular health
Exercise and Vascular Health
Regular physical activity is another cornerstone of vascular health. Exercise helps:
- Improve circulation: Activities like walking, swimming and cycling enhance blood flow, which is crucial for maintaining healthy arteries and veins
- Reduce blood pressure: Regular exercise can help lower blood pressure, reducing the strain on your vascular system
- Strengthen your heart: A stronger heart pumps blood more efficiently, reducing the risk of vascular diseases
The Role of Diet and Exercise in Managing Vascular Health
Maintaining vascular health is crucial for preventing cardiovascular diseases and ensuring overall well-being. Diet and exercise are pivotal in managing vascular health, influencing blood flow and artery strength.
Let’s explore how specific dietary choices and physical activities can significantly benefit your heart health.
Combine Diet and Exercise
Integrating healthy eating and regular physical activity into your daily routine is the most effective way to protect your vascular health. Aim for at least 150 minutes of moderate aerobic exercise weekly and base your diet on plant-based foods, lean proteins, and healthy fats.
Remember, it’s not just about adding years to your life, but life to your years. By embracing these lifestyle changes, you can reduce your risk of vascular disease and enhance your overall health, allowing you to live life to the fullest with diabetes.
Learn more by visiting us here. You deserve to feel whole.
