People with diabetes have two to four times more chances of developing some form of heart-related disease than people who do not have diabetes. As per the American Heart Association, 68% of people age 65 or older with diabetes die due to cardiovascular problems & 16% die due to stroke.
So, what can you do to have a healthy heart if you have diabetes? Here are a few tips:
Avoid Smoking and Alcohol
Did you know people with diabetes who drink and smoke have a higher risk of developing some form of heart disease?
Build an exercise regime that is sustainable in your life
A 30-minute regime of moderate-intensity exercises every day for about 5-6 days a week should be good for people with diabetes looking to have a healthy heart.
Maintain Heart-Healthy Blood Pressure
The National Center for Biotechnology Information (NCBI) recommends a blood pressure (BP) of 130/80 mm hg or less for people with diabetes.
Keep Belly Fat At A Minimum
Belly fat can be a deterrent to good heart health. It is important to know that you can have excess fat around the belly without being overweight. So, better watch out!
Choose Heart-Healthy Foods More Often
Healthy fats are essential for a healthy heart, as they increase the levels of HDL or good cholesterol. Low levels of HDL can increase the risk of heart disease. Among healthy fats, extra virgin olive oil is considered as good for the heart because it has high levels of monounsaturated fats.
Include Supplements In Your Diet
Consider adding a good supplement for heart health, especially if you are at high risk of developing heart disease. Renowned American Cardiologist Arthur Agatston recommends a fish oil supplement for its essential omega 3 fatty acids that protect the heart.
Be Aware Of Your Family History Of Heart Disease
If a family member has had heart-related trouble in the past, you are much more likely to have one, especially if you have diabetes.
De-stress With Yoga and Meditation
In a study published in the European Journal of Preventive Cardiology, it was concluded that yoga can be beneficial for improving heart health. When compared to participants who didn’t exercise, those who did yoga noticed significant improvement in factors such as total cholesterol and heart rate.