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Tips To Manage Diabetes To Keep Your Heart Healthy
Health problems are rarely isolated. The human body is a complex and interconnected system where various aspects of health can influence and affect each other. For instance, various illnesses are influenced by lifestyle factors such as diet, exercise, sleep, and substance use. Poor nutrition and sedentary behavior can contribute to obesity, which increases the risk of developing conditions like diabetes, heart disease, and certain cancers. Diabetes and heart disease are interconnected as well. People with diabetes have a significantly higher risk of developing heart disease compared to those without diabetes.
In an interaction with the OnlyMyHealth team, Dr Tushar Tayal, Consultant- Internal Medicine, CK Birla Hospital, Gurugram, explains how high blood sugar impacts the heart.
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How Diabetes Affects The Heart
"People with diabetes are 2-4 times more likely than others to develop heart disease," said Dr Tayal, adding, "This happens because diabetics are more likely to have certain risk factors, such as high blood pressure and high cholesterol."
Heart attack happens when blood circulating to the heart is slowed or stopped because of a blocked artery. This may sometimes even lead to heart failure which happens when the heart loses its ability to pump blood.
According to the doctor, in diabetics, the inner lining of blood vessels called endothelium becomes damaged which promotes deposition of cholesterol-rich plaques which can eventually cause blockage. "Damaged endothelium is then unable to release certain hormones which relaxes the blood vessels which further promotes blockage," he explained.
Over time, high blood sugar can damage blood vessels and the nerves that control your heart, noted the US Centers for Disease Control and Prevention (CDC), adding that people with diabetes are also more likely to have other conditions that raise the risk for heart disease, such as high blood pressure, too much Low Density Lipoproteins (LDL) "bad" cholesterol, and high triglycerides.
Ways To Manage Diabetes And Maintain Heart Health
The CDC provides guidelines for individuals with diabetes to promote heart health. Here are some recommendations to take care of diabetes for heart health:
Manage blood glucose levelsKeeping blood glucose levels within the target range is crucial for managing diabetes and reducing the risk of heart disease. This involves regularly monitoring blood sugar levels, following a prescribed diabetes management plan, and taking medications as prescribed.
Control blood pressureHigh blood pressure is a significant risk factor for heart disease. Individuals with diabetes should work with their healthcare team to monitor and manage blood pressure effectively. This may involve lifestyle modifications (such as a healthy diet, regular exercise, limited sodium intake, and weight management) and medication if necessary.
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Control cholesterol levels
Elevated cholesterol levels, particularly high LDL cholesterol, increase the risk of heart disease. Diabetes can impact cholesterol levels, and individuals with diabetes should work with their healthcare provider to monitor and manage cholesterol effectively. This may involve lifestyle changes, such as adopting a heart-healthy diet low in saturated and trans fats, along with medications if needed.
Maintain a healthy lifestyleAdopting a healthy lifestyle is essential for both diabetes and heart health. This includes eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Regular physical activity is also crucial, aiming for at least 150 minutes of moderate-intensity aerobic exercise per week. It's important to avoid smoking and limit alcohol consumption.
Regular medical check-upsRegular medical check-ups are vital for monitoring diabetes and assessing cardiovascular risk. Individuals with diabetes should schedule regular visits with their healthcare provider to monitor blood glucose levels, blood pressure, cholesterol levels, and overall cardiovascular health. These visits provide an opportunity to discuss any concerns or adjustments needed in the management plan.
Cardiologist Reveals 5 Things To Avoid To Protect Your Heart Health
Heart and circulatory diseases cause a quarter of all deaths in the UK and more than a million people in the UK are living with heart failure, according to the British Heart Foundation.
Of course, it goes without saying that protecting our heart health is absolutely essential not only for our day-to-day wellbeing, but for our future selves, too.
Heart conditions can lead to heart attacks, angina, and some strokes, especially if left untreated. This is why regular check-ups are essential and any changes you experience should be reported to your GP, in case they are potentially signs of underlying disease.
It can also help to make specific lifestyle changes to keep your heart in tip top condition. In a TikTok video with over 1.4 million views, cardiologist Nicole Harkin highlights what she avoids in order to protect her heart health.
Smoking or vapingDr Harkin says that almost all of the heart attacks that she's seen in young women are due to smoking. This is especially concerning when we consider that one in nine children has experimented with vaping.
Dismissing chest painWhile we sometimes will write off pains and strains as inconveniences, Dr Harkin says that even if you think you're low risk, you should never dismiss chest pain.
She adds that a "shocking" amount of heart attacks occur in people who would be considered low risk in traditional screening criteria.
Eating lots of processed meats like baconAccording to Dr Harkin, regular consumption of processed meat like bacon, hot dogs, burgers and deli meat has been shown to increase the risk of heart disease because the fats put stress on the arteries.
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Ignoring a strong family history of heart problemsIgnoring a history of heart problems within the family is often a cause of young people presenting in hospital with heart attacks and Dr Harkin recommends that if you are at a higher risk, you should speak to your doctor and get regular screenings.
Not sleepingDr Harkin says that after a decade of training, three years on call and having three young kids, she now cherishes her sleep – especially as it has such a major impact on heart health.
Research has found that sleep deprivation can increase the risk of heart attacks and people who sleep less than six hours a night are 20% more at risk of a heart attack.
If you're worried about your heart health or want advice on how to manage it, speak to your GP.
Related...What's Right And What's Not If You Wish To Keep Your Heart Healthy
New Delhi, Jul 8 (IANS): Keeping your heart healthy is crucial for overall well-being and longevity. While there are various factors that contribute to heart health, including lifestyle choices and genetics, incorporating the right oils, managing salt intake, and engaging in regular exercise can significantly contribute to maintaining a healthy heart.
However, in the pursuit of a healthy heart, people often find themselves bombarded with conflicting information, such as what should they opt for -- refined oils, ghee, or butter or what type of exercises are truly beneficial for their cardiovascular health?
"When it comes to oils, many have touted the benefits of switching to refined oils. However, emerging research suggests that the age-old tradition of using ghee or butter might not be as harmful as once believed. These natural fats, consumed in moderation, can offer vital nutrients that support heart health," Dr Haresh G. Mehta, Consultant-Interventional Cardiologist, SL Raheja Hospital, Mahim-A Fortis Associate told IANS.
While refined oil is the best, experts suggest people should choose oils that are MUFA-rich and high in omega-3 fatty acids like rice bran oil, canola oil, and olive oil.
Moreover, to keep the heart healthy people are advised to eat heart-friendly food which is high in complex carbs, with healthy proteins & fats, such as millet, oats, brown rice, lentils, eggs, lean meats like chicken, fish, a lot of nuts and seeds as they are high on omega 3 fatty acids.
However, for a healthy heart, it is advised to reduce the intake of fried foods, simple sugars, and high-calorie sweetened beverages.
The debate over which type of salt to use has gotten a lot of attention.
"While many advocate for low-sodium options, recent studies suggest that a moderate intake of iodized or sea salt may offer essential trace minerals that are beneficial for cardiovascular well-being. The key lies in moderation and avoiding excessive salt consumption, regardless of the type," Mehta said.
According to doctors, the hidden sources of salt which cause major concern are baking soda, pickles, papads, and packaged foods as they are very high in sodium.
As for exercises, the best approach involves a combination of cardiovascular workouts and strength training.
"Exercise is key in the management of heart disease, one should have an active lifestyle. Incorporate both forms of exercise which are aerobic and anaerobic forms, like walking, yoga, swimming, cycling etc," Ritika Samaddar, Chief Dietitian, Max Healthcare, told IANS.
Engaging in activities like brisk walking, swimming, or cycling improves heart function and boosts overall fitness.
Further, Samaddar advised that people should avoid very heavy and strenuous exercise, especially if one has a history of cardiac issues.
About 30-45 mins of exercise daily is recommended by experts, plus doing meditation or yoga is also recommended as it helps to reduce stress -- a major causative factor for heart disease.
According to doctors, the quest for a healthy heart demands a nuanced understanding of the choices people make.
While refined oils, ghee, butter, different salts, and exercises can all play an essential role -- moderation, informed decisions, and professional guidance remain the key pillars of maintaining cardiovascular well-being.
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