Diabetes and Heart Disease
Having diabetes means you are at greater risk of developing heart disease and you need to take extra precautions to avoid such complications. You can help lower that risk by following a healthy lifestyle plan. Use the information in this section to get you started.
What is a healthy lifestyle plan?
It begins with keeping your diabetes in good control and being aware of your diet and exercise. As well, it means watching your blood fat levels and lowering other risk factors. Everyone should have a healthy lifestyle plan, but it is really key for people with diabetes.
This type of information may be new to you so here are some definitions that you may find helpful.
- Lipids: Blood fats.
- Cholesterol: A waxy, fat-like substance made by the liver that helps your cells function. Your body makes all the cholesterol it needs.
- LDL (low-density lipoprotein): Known as the "bad cholesterol", because it sticks to the walls of your blood vessels.
- HDL (high-density lipoprotein): Known as the "good cholesterol", because it carries away the sticky (LDL) cholesterol.
- Triglycerides: Another kind of fat in your blood. Levels can go up after eating a high-fat meal.
- Lipid Profile: A series of lab tests including LDL, HDL and triglycerides.
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Did you know... Foods that are high in fiber, such as beans, peas, fruits and vegetables, can help lower cholesterol and control your weight. |
What are the risk factors for heart disease?
- Age: over 45 years old if you're male and over 55 years old if you're female
- Family history of heart disease
- Smoking
- High blood pressure
- Low HDL
- High LDL
- High triglycerides
- High cholesterol
- Little or no daily exercise
- Diabetes
Women with diabetes are at an even higher risk for heart disease, mainly after menopause. Talk to your healthcare team about your risk. The more risk factors you have, the greater your risk for heart disease. Since you can't control some of these factors, it helps to change what you can control, like lowering your cholesterol.
If you use a Bayer blood glucose meter, visit Bayer Easy C.A.R.E. to measure your risk of heart disease with our heart disease assessment tool.
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How do I lower my cholesterol levels?
Your healthcare team will help give you guidance on lifestyle changes you should make. This chart will help give you an idea of what your health team looks for and what they may recommend.
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What are the differences between different kinds of fat?
Not all fats are created equal. In fact, some fats are better for you than others. The following list describes the different kinds of fat in food, from good to bad.
- Polyunsaturated Fats
Found in vegetable or plant oils (sunflower, safflower, corn, soybean, sesame and cottonseed) as well as in fish. These are liquid at room temperature.
- Monounsaturated Fats
Found in vegetables and plants (olive, canola and peanut). These are also liquid at room temperature. They tend to lower LDL a little.
- Dietary Cholesterol
Found in foods of animal origin. Dietary fats raise cholesterol when eaten in large amounts, but not as much as saturated fats.
- Saturated Fats
Found in foods of animal origin (meat and dairy products), tropical oils (palm, coconut and cocoa butter) and hydrogenated vegetable oil. These are solid at room temperature. Saturated fats raise cholesterol, and should make up no more than 10% of your total calories.
- Trans Fats or Hydrogenated Fats
Poly- or mono-unsaturated fats that are changed to act like saturated fats (margarine, shortening). They are used in baked goods (cookies, pie, pastry) and fast foods. These have been made solid at room temperature. They raise cholesterol.
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What's wrong with a little fat in my diet?
Nothing. Fats are part of a healthy diet. However, fats are very high in calories. In fact, 1 gram of fat has 9 calories, while a plain potato (no butter) has only 4 calories per gram. Since eating too much fat will cause you to gain weight, be sure that only approximately 30% of your total daily calories come from fat.
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How can I avoid too much fat in my diet?
To help cut down on fat and cholesterol in your diet, try these tips:
- Broil, bake, steam, barbecue or microwave rather than fry.
- Season with herbs and lemon juice rather than butter or margarine.
- Choose fat-free or low-fat dairy products.
- Choose lean cuts of meat – trim off the fat.
- Avoid bacon, sausage and fatty lunch meats.
- Remove the skin from chicken and turkey.
- Choose fresh vegetables – avoid sauces and butter.
- Choose fat-free or low-fat salad dressing.
- Use half of the fat that a recipe calls for.
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Are there any foods that can help?
Foods that are high in fiber can help lower cholesterol and control your weight. There are two kinds of fiber, soluble and insoluble. Soluble fiber dissolves in water, and is found in beans, barley, and some fruits and vegetables. It may help to lower high blood cholesterol levels and keep blood sugar levels under control. Insoluble fiber does not dissolve in water, and is found in wheat bran, whole grains and vegetables. A high-fiber, low-fat diet may also help reduce the risk of some types of cancer. Here are some additional tips:
- Eat 5 or more servings of fresh vegetables and fruits a day.
- Choose raw vegetables and whole fresh fruit with the skin.
- Choose whole grain breads, oatmeal and brown rice.
- Eat low-salt beans, peas and lentils instead of red meat a few days a week.
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