If you're serious about controlling your blood sugar levels, there are several lifestyle adjustments that can really make a difference. These small tweaks to your diet and daily habits can help keep your diabetes in check and also protect against other heart-related issues. Research indicates that managing hypertension is particularly crucial for individuals with diabetes, as it significantly raises cardiovascular risks and mortality rates associated with these conditions[1].
Let's dive into some of the changes that experts believe can provide long-term benefits.
1. Choose Unsaturated Fats.
Increasing saturated fats in your diet can lead to higher cholesterol levels, which is particularly concerning for those with diabetes, as they are already at an elevated risk for cardiovascular complications[3]. Foods rich in saturated fats also tend to be high in cholesterol. When cholesterol isn't used, it turns into fat, which can cause weight gain. It's important to monitor total fat intake; rather than eliminating fat entirely, focus on swapping saturated fats for healthier unsaturated options.
2. Reduce Salt Intake.
Consuming too much salt can elevate blood pressure, a significant risk factor for heart disease. Studies show that high blood pressure is intricately linked to diabetes, increasing the overall cardiovascular risk in affected individuals[2]. Processed foods often contain high amounts of salt. Make a habit of reading food labels and choose lower-sodium options wherever possible to support healthier choices.
3. Increase Physical Activity.
Engaging in regular physical activity is an effective way to manage your blood sugar and lower the risk of heart diseases. You don't have to hit the gym hard with weights; instead, prioritize cardio exercises like walking, biking, jogging, or swimming. These activities can boost your heart rate and enhance overall heart health by improving blood circulation. For individuals with diabetes, maintaining an active lifestyle can also play a role in controlling hypertension, which is crucial for reducing cardiovascular risks[5].
4. Prioritize Sleep.
Lack of sleep, especially when caused by stress, can have serious consequences. If you're regularly clocking in less than seven hours of sleep, your risk of developing heart disease or type 2 diabetes significantly increases. Insufficient sleep is associated with poor glycemic control and can exacerbate insulin resistance, further complicating diabetes management[3].
5. Maintain a Healthy Weight.
Being overweight or obese can lead to numerous complications, including metabolic issues that raise blood sugar levels and heart disease risk. Carrying extra weight in certain areas of your body may also pose additional challenges. Importantly, weight management is crucial for diabetic patients, as obesity can significantly complicate the management of hypertension, leading to a higher incidence of cardiovascular events[4].
6. Quit Smoking.
Smoking exacerbates complications from diabetes and can cause short-term spikes in blood sugar levels, which are detrimental to your health. It damages blood vessels and contributes to plaque buildup. Plus, smoking is a well-known risk factor for lung cancer. Moreover, its association with increased cardiovascular risks makes quitting smoking a critical component of diabetes management[2]. So, it's wise to quit smoking altogether.
References:
- Orlando D Navarro-Ulloa, Yelson A Picón-Jaimes, Giancarlos Conde-Cardona, Luis J Fernández-Yépez, Carmen I Zabala-Carballo, Jonathan López-García, Angélica M Gómez-Hernández, Javier E Orozco-Chinome, Luis R Moscote-Salazar. Usefulness of 24-hour ambulatory blood pressure monitoring in a population with high cardiovascular risk.. PubMed. 2020.
- Jacqui Wise. High blood pressure is linked to increased risk of diabetes.. PubMed. 2015.
- Yoni Grossman, Gadi Shlomai, Ehud Grossman. Treating hypertension in type 2 diabetes.. PubMed. 2014.
- J Fuller, L K Stevens, N Chaturvedi, J F Holloway. WITHDRAWN: Antihypertensive therapy for preventing cardiovascular complications in people with diabetes mellitus.. PubMed. 2007.
- Donna L McLean, Scot H Simpson, Finlay A McAlister, Ross T Tsuyuki. Treatment and blood pressure control in 47,964 people with diabetes and hypertension: a systematic review of observational studies.. PubMed. 2006.