Along with these dietary changes, many also wonder if they should choose lower fat milk, avoid fried foods or opt for margarine over butter. While choosing foods containing lower levels of fats won’t directly improve blood sugar levels, this can help protect and improve heart health. That’s important because people living with diabetes may be at risk of developing heart disease up to 15 years earlier compared to people who don’t have this condition. Here are some of the reasons why:

Gender
In Canada, women with diabetes are 4 times more likely to develop heart disease due to its connection with hormonal levels during menopause, as diabetes cancels out the protective effect that estrogen provided.

Insulin resistance
Insulin resistance plays a role in the development of diabetes and prediabetes. Insulin is the hormone in our bodies that regulates energy or glucose, and resistance happens when the cells in your muscles, fat and liver don’t respond properly. Over time, your blood sugar levels go up because your body isn’t able to use glucose from your body for energy. Insulin resistance plays a role in the development of plaque in the arteries. If plaque builds up too much, it can lead to blocking the blood vessel, significantly increasing the risk of heart attack or stroke.

Unhealthy cholesterol levels
Diabetes can increase the risk of “bad” cholesterol in the body, and lower the “good” cholesterol, which in turn can increase the risk of stroke and heart disease.

High blood pressure
Many people with type 2 diabetes also have high blood pressure, also known as hypertension. There are likely many factors contributing to both conditions including obesity, a diet rich in fat and salt as well as inactivity.

Inactivity
Physical activity is important for overall general health, and may be especially important if you have diabetes. It can help maintain a healthy weight, keep the heart strong and reduce insulin resistance.

Increased body weight
Insulin therapy can lead to weight gain, as insulin promotes fat storage in the body. In turn, being overweight or obese means your heart has to work harder to do its job, increasing the risk of heart disease and other cardiac complications.

Ways to protect your heart

When it comes to diabetes there are many ways to protect your heart, such as having regular check ups with your doctor or endocrinologist to monitor your blood pressure, cholesterol and blood sugar A1C to get these levels into health ranges. The target ranges for blood pressure and cholesterol are much lower for people with diabetes, and similar to targets for someone who has already has had a heart attack or stroke. It’s also important to not smoke, and to take any medications as directed.

Coming back to diet, it plays a critical role. Worldwide, diets low in fruits and vegetable are major contributors to the risk of developing diabetes and heart disease, and nutrition therapy is an integral part of managing both conditions together. Generally, avoid processed foods as they are normally high in salt, sugar and saturated fat. Opt for fresh fruits, vegetables, legumes, beans, lentils, nuts, whole grains and lean proteins, while limiting alcohol intake. Be sure to reach out to your diabetes care team for more information and direction.

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The #1 healthy eating approach shown to lower blood pressure is called the DASH (Dietary Approaches to Stop Hypertension) eating plan. The DASH eating plan can lower blood pressure by up to 11 mmHg. Nutritional therapy for high blood pressure is so important, that it is included in the national clinical practice guidelines for cardiovascular disease, and kidney disease.

The DASH eating plan emphasizes foods with dietary sources of calcium from low fat dairy, increased fibre, reduced sodium, and lean meats. It also emphasizes eating vegetable and fruits, which have important minerals needed in the management of blood pressure, such as potassium and magnesium.

Here are some tips on how to make DASH diet changes.

Whole grains with fibre:

Choose whole grains such as oatmeal or red river cereal instead of cold cereal for a change. Try wild rice, barley or quinoa with a meal instead of white rice or pasta.

Calcium:

Buy canned sardines or salmon with bones and mash in softened bones.

Choose yogurt with less than 2% milk fat, milk with less than 2% milk fat or choose milk alternatives such as soy enriched with calcium.

Magnesium:

Choose foods with a good source of magnesium such as figs, green peas, spinach, swiss chart, whole grain cereals or bread made with wheat bran or germ, black beans, lentils, soybeans, nuts and seeds eg. almonds, mixed nuts, soybeans and sun flower seeds.

Potassium:

Choose foods with a good source of potassium such as bananas, oranges, avocado, cantaloupe, peaches, tomatoes, potatoes, spinach, milk, yogurt, cod, salmon, chicken, and meat.

The effect of these minerals on lowering blood pressure does not happen alone and is recommended as a part of a heart healthy eating plan.

Try this DASH-friendly recipe that includes foods high in calcium, potassium, and magnesium. For more details on the DASH diet and other eating strategies to lower blood pressure, ask your registered dietitian.

Yogurt with banana

Serves 1

Ingredients:

• 1 cup plain 1% yogurt
• ½ banana
• 1 tbsp silvered almonds

Directions

1. Combine 1 cup yogurt and cut up banana in a small cereal bowl.
2. Sprinkle 1 tbsp almonds on top.

Click here if you are interested in attending our next Healthy Heart, Healthy You group education session with a registered dietitian.

For individual consultation with a registered dietitian, patients of the Sunnybrook Academic Family Health Team should ask their family doctor for a referral. If you have prediabetes or diabetes, you may call SUNDEC at 416-480-4805.

The post DASH diet: Healthy eating to lower your blood pressure appeared first on Your Health Matters.