Lower Your Heart Risk

You can change the course of your disease and lower your chances of developing heart-related problems in addition to diabetes. Be sure to talk with your health professional.

Here are some suggestions that may help:

❱❱ Quit smoking

• Ask for help.
• Call 1-800-784-8669 (1-800-QUIT-NOW).

❱❱ Commit to regular exercise

• Sitting for long periods of time, not exercising—or both—are harmful.
• Aim for 150 minutes of activity per week (just over 20 minutes a day).
• Housework, brisk walking, dancing, gardening, swimming and riding a bike are all good ways to stay active. Doing 10-minute bursts of activity at a time counts—and they add up!

❱❱ Choose a heart-healthy diet

• Talk with your health care team about a heart-healthy eating plan that also keeps your diabetes better controlled. For example, try to choose:
• Non-starchy vegetables and fresh fruits
• Whole-grain foods
• Lean proteins
• Low-fat milk and dairy products
• Healthy fats (nuts, seeds, avocado and vegetable oils)
• Foods low in sugar and simple carbohydrates
• Make good choices when eating on the go.
• Hold the salt.

❱❱ Maintain a healthy weight

• If you're overweight, losing just 5% to 7% of your total body weight can improve your health.

❱❱ Know your numbers

• Keep track of your A1C, blood pressure and LDL-cholesterol and triglycerides, and work to keep them under control.
• Ask about cardiovascular risk calculators.

❱❱ Lower stress and get enough sleep

• Aim for seven or more uninterrupted hours of shut-eye a night.
• If you suspect you might have sleep apnea, talk with your doctor as this also can affect your heart health.

❱❱ Educate others

• Most people with diabetes don't know about the relationship between type 2 diabetes and cardiovascular disease.
• Spread the word to empower others to take action for a healthy heart.