Tips for Preventing Heart Disease

Control your weight:  One of the most main things you can do if you have diabetes maintains a healthy weight. If you are overweight, talk to a register dietician about healthy ways to lose weight.

Get regular physical activity.There is a significant body of research that proves the myriad cardiovascular benefits of regular physical activity. Start off slowly, and build a plan that works well for you and meets your needs. These sessions are considered diabetes education and can start you on the path toward physical fitness.

Don’t smoke. Smoking is one of the most significant risk factors for rising heart disease. Smoking can damage your heart and blood vessels, leading to narrowing of the arteries. Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is covered with secondhand smoke.

Maintain tight control over glucose. Tight control can avoid many complications from diabetes and also protects your heart. Shoot for an A1C reading of less than 7%.

Eat a heart-healthy diet

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan can protect your heart. The DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy food, which can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can decrease your risk of heart disease.

Major sources of saturated fat include:

1) Red meat

2) Dairy products

3) Coconut and palm oils

Sources of Tran’s fat include:

1) Deep-fried fast foods

2)Bakery products

3)Packaged snack foods

4) Margarines

5) Crackers

Control your blood pressure. All people with diabetes should aim for a blood pressure reading of less than 130/80

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