How to protect your heart while managing diabetes?

In the realm of health, the relationship between heart and diabetes is pivotal. These two conditions, each impactful in their own, are intricately linked in ways that affect millions. As per research, people with diabetes are twice as likely to develop some form of heart disease in their lifetime. Elevated blood glucose levels due to diabetes can cause damage or narrowing of blood vessels and nerves that regulate heart function. Over time, this could lead to stoppage of blood flow to the heart or brain causing a heart attack or stroke. The good news is that the steps you take to manage your diabetes can also help lower your cardiovascular disease risk.

For effective diabetes management, regular monitoring of glucose levels is vital. This can be done using tools like continuous glucose monitoring (CGM) devices, which doesn’t involve finger pricks to give you glucose level insights. Such devices have useful metrics which indicates the amount of time in a day that one’s glucose levels stay within a specified range. When a person spends more time in range, their risk of developing cardiovascular disease markers is reduced.

Dr. Sunil Bohra, MBBS, DNB (Gen Med), Cardiology, Fortis Hospital Bangalore, said, “In India, many people living with diabetes are reporting heart-related complications. It is also extremely concerning that the rise of these complications is being observed across younger demographics. Poorly managed diabetes can lead to rise in cardiovascular disease risk factors like high blood pressure, bad cholesterol, and high triglycerides. Therefore, it is extremely important for people to take extra care and follow preventative steps to avoid glucose fluctuations. Embracing a heart healthy diet, consistent exercise, and regular glucose monitoring devices like CGM, are few of the vital measures one can adopt.”

Here are 5 simple steps people living with diabetes can take to keep an eye on their health:

When you are stressed, your body produces stress hormones that boost your blood sugar levels and can cause insulin resistance. Over time, this can raise your blood pressure and increase your chances of developing heart disease. To ease your stress, try engaging in fun activities like listening to music, yoga or dance. Additionally, spending time with loved ones or discussing what you are going through with a professional could ease stress levels.

Try to avoid saturated and trans fats that can increase cholesterol levels. For instance, saturated fats are commonly found in foods like butter, red meat, and full-fat dairy products, while trans fats are often present in partially hydrogenated oils used in fried and processed foods. Finding a healthy meal plan that works for you can help improve your health. You can do that by opting for a meal plan rich in lean proteins, whole grains, colorful vegetables, and healthy fats like nuts and seeds.

To lower the risk of heart disease, it's advisable to address factors such as obesity, hypertension, and high cholesterol levels through exercise. Regular physical activity also helps you manage your diabetes better. For a healthy lifestyle, it's recommended to minimize sitting time and engage in at least 150 minutes of moderate-intensity physical activity every week, such as brisk walking or cycling.

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