Diabetes Tip: Reduce Your Risk of Heart Disease and Stroke

In addition to making healthy food choices, staying physically active, losing weight and taking medication prescribed by your doctor, you can lower your risk of heart disease and stroke by practicing the American Diabetes Association’s ABCs of diabetes.

A Is for A-1-C
Keep your blood glucose levels in a safe range.

B Is for Blood Pressure
Keep your blood pressure below 130/80. A low or normal blood pressure greatly reduces your risk of heart disease and stroke. When your blood pressure is too high, your heart has to work overtime, which can lead to serious health complications.

C Is for Cholesterol
Some kinds of cholesterol, like HDL, help protect your heart. Other kinds, like LDL, lead to clogs in your blood vessels, which can lead to heart disease. Triglycerides are another kind of fat that will raise your risk of heart disease. The American Diabetes Association suggests keeping your cholesterol levels in the following ranges:

Type of Blood Lipid

ADA Targets

LDL cholesterol

Below 100 mg/dl

HDL cholesterol

for men

for women

 

Above 40 mg/dl

Above 50 mg/dl

Triglycerides

Below 150 mg/dl

One of the main ways to manage your blood glucose, blood pressure and cholesterol levels is to make healthy food choices. Follow these tips to love your heart and reduce your risk of heart disease and stroke.

  • Choose lean meats and meat substitutes
  • Choose low-fat or fat-free dairy products
  • Cut back on high cholesterol foods such as egg yolks, high-fat meat and high-fat dairy products
  • Eat at least five servings of fruits and vegetables each day
  • Eat fish two or three times a week; choose fish that is high in heart-protective fat such as albacore tuna, trout and salmon
  • Eat foods that are high in fiber such as oatmeal, kidney beans, fruits and vegetables
  • Reduce your saturated fat intake; saturated fat is abundant in fatty meats, butter, cheese, trans fats, hydrogenated oils, lard and shortening
  • Reduce your sodium intake
  • When cooking, use nonstick cooking sprays

For More Information
 To learn more about Sharp's diabetes services or to find a Sharp-affiliated doctor, search for a San Diego endocrinologist or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about diabetes, visit Diabetes Care in Adult Health or read the Diabetes News archive.