Heart health is important for everyone, but especially people who have diabetes. Why? Because people with diabetes are two to four times more likely to have strokes or heart disease.
If you have diabetes, controlling your ABCs — A1c, blood pressure and cholesterol — can go a long way to help prevent heart disease, stroke and other heart problems. Your doctor will likely tailor your health goals based on your age, blood sugar/glucose levels and other health conditions, but following these guidelines for heart-healthy living may help you meet your ABC goals.
A: A1c Testing
Why A1c Matters Controlling your blood sugar over time may make you less likely to have a heart attack, stroke and heart disease. Every percentage point you drop can help.
A Good A1c Goal Aim for an A1c of 7 percent or less
How to Improve Your Score Daily blood sugar control improves your A1c score. Take your diabetes drugs, eat healthy, get exercise and follow other heart-healthy guidelines.
B: Blood Pressure
Why Blood Pressure Matters High blood pressure makes you more likely to have heart disease and stroke. Keeping your blood pressure at a healthy level lowers your chance of having heart disease by 33 to 50 percent!
A Good Blood Pressure Goal Aim for a blood pressure score that is below 140/80 most of the time. Get your blood pressure checked at least four times a year or whenever you see your diabetes care provider. Consider getting an at-home blood pressure monitor so you can check more often.
How to Improve your Blood Pressure Everything that’s good for your heart is good for your blood pressure. Eat a low-salt diet. Eat foods that are high in potassium. Get regular exercise. Limit alcohol. Quit smoking. Maintain a healthy weight. If lifestyle changes aren’t enough, talk with your doctor about medicines that may help.
C: Cholesterol
Why Cholesterol Matters Too much bad cholesterol — called LDL cholesterol — can build up in your arteries, which raises your chances of having heart disease — just like unhealthy A1c and blood pressure scores.
Good Cholesterol Goals Have your cholesterol checked at least once a year and aim for these scores:
- LDL below 100 for most people with diabetes or adults without heart disease.
- HDL above 50 for women and 40 for men.
- Triglycerides lower than 150.
How to Improve Your Cholesterol You can lower your cholesterol and your risk of heart disease by changing what you eat and how active you are. Eat a mix of colorful fruits and vegetables and make foods that are low in saturated and trans fat and cholesterol, and high in whole-grain fiber, a big part of your diet. Get regular exercise. Lose weight if you need to.
Improve your ABCs with Heart-Healthy Living
Managing your ABCs takes diligence, but it’s made easier because they can all be improved by eating well and being active. Here are some tips:
Watch your blood sugar. Keep good records of your levels. Writing down anything that may have affected your blood sugar (food, exercise, medicine) will help you see how different things help or hurt. Talk to your health care providers about how to improve your blood sugar control.
Control your weight. Eating healthier and getting more exercise will help you lose weight or maintain your weight and control your ABCs. If you need to lose and don’t know where to start, talk to your health care provider and diabetes team. They may be able to refer you to a nutritionist who can help you reach your goals.
Get moving. Aim for 30 to 60 minutes of exercise on most days. A combination of aerobic (e.g. walking, biking, swimming) and strength training (lifting weights) is best.
Eat healthy. Fill your plate with lots of fruits and vegetables. Choose foods that are low in salt and sugar. Eat plenty of fiber from fruits, vegetables and whole grains (e.g. brown rice and oatmeal). Choose heart-healthy fats like olive and canola oil, nuts and avocados. If you choose to drink alcohol, do it in moderation.
Take your prescriptions as directed. Take your diabetes drugs exactly as your doctor advises, even when you feel healthy — you feel healthy because you’re taking them!
Quit smoking. Get help quitting if you need it. There are smoking cessation programs or prescription medications that can help.
Share your goals. We all need support from time to time. Share your goals with your family and friends so they can be part of your health and success.