Trying to avoid developing
Type 2 diabetes can be done by becoming strict with your diet and sticking to
an exercise program that will allow you time to burn blood sugar and excess
fat. This metabolic disorder must be corrected by disciplining yourself to eat
a diet low in bad fats, low in processed starches and sugars. To beat this
disease you must make proper decisions about your food consumption and you
definitely can’t lie around on the sofa watching TV all weekend.
Guest Blogger: Yourmedguide.com
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Heart
health and diabetes
Heart health and
diabetes are closely connected and heart disease is one of the most
common complications of diabetes. As a diabetic, my risk for heart attack or
stroke is doubled.
Can I help it?
Yes. The first step
is to keep track of the ABCs of living with type 2 diabetes
– my A1C, blood pressure and cholesterol levels – and make sure they’re
in control. Next comes making healthy lifestyle choices that will help me stay
on track and this involves adopting a diet that supports my heart health and
diabetes. What I eat will make all the difference to my ABCs.
Let’s focus on a heart healthy diet today. Most people
with diabetes try and follow some sort of a diet where the goal is to control
carbohydrate consumption and practice portion control to keep blood sugar
stable. A heart-healthy diet goes beyond carb counting; it also means ensuring
that you make healthy choices from all the food groups.
Here are some tips:
- Limit foods high
in unhealthy fats and cholesterol by avoiding cooking in butter. Choose:
- healthy cooking
methods such as baking, broiling, steaming, grilling
- Fresh foods
over processed foods
- Lean protein
like beans, skinless chicken and fish
- Low fat or
nonfat dairy products
- Include healthy
unsaturated fats at least three times a week. Examples are avocados,
nuts, seeds, plant based oils like canola, olives. Olive oil is rich in
mono-saturated fats, which is healthy.
- Follow a diet
high in fruits, vegetables and whole grains that are high in essential
nutrients and fiber.
- Limit your
sodium intake especially if you have hypertension. Consult your doctor for
specific advice. You can limit salt by
- Focusing on
more fresh foods and less processed foods
- Studying food
labels before you buy stuff
- Not adding salt
during the cooking process
- Using herbs and
spices to flavor your food
- Getting rid of
your salt shaker from the table
- Being careful
when you eat out as restaurant food is salt-heavy
- While snacking,
skip the chips and cookies. Instead, pack a handful of nuts, rich
in heart-healthy fats.
- I am vegetarian,
but the dietician has this tip for non-vegetarians: Rather than shop
chicken wings, chicken thighs or legs, buy chicken breasts as they are the
leanest part of the chicken – low in cholesterol and saturated fat.
- Avocado, the nutrition powerhouse, is a
good source of healthy fat and tastes great in your salads and sandwiches
- It is believed
that a few meatless meals each week is good for the heart. Substitute meat
with beans, tofu, veggies and lentils.
- Switch from
white bread to 100% whole grain bread.
- For dessert, opt
for a fruit rather than processed food.
- Include whole grains in your diet.
As I said earlier,
heart health for diabetics begins with managing your ABC levels, maintaining a
healthy weight, exercising every day and eating healthy. And – taking your
medication on time and as prescribed.
To summarize:
• Keep track of your
blood sugar
• Manage your weight to reduce the risk of heart disease.
• Be active
• Eat healthy
• Take your medication as advised
• Quit smoking
• Manage your weight to reduce the risk of heart disease.
• Be active
• Eat healthy
• Take your medication as advised
• Quit smoking
Since diabetics are
twice as likely to suffer from a stroke or a heart attack, making lifestyle
changes that can prevent this is worth it. Protect yourself.
Stay healthy!
About
Vidya Sury
I am a happy Mom,
Freelance Writer, Business and Health Blogger and Social Media Explorer. I love
Coffee, DIY, Music, Photography, Cooking, Family, Friends and Life. (Yes, I
saved the best for last!) I believe that Happiness is a DIY Project. I also
blog at Vidya
Sury,Going A-Musing and Coffee With Mi I
tweet as @vidyasury
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Do what is
necessary to slow the development of pre-diabetes and
reverse the development of Type 2 diabetes as they can lead to the development
of Heart disease. Watch your diet and control your weight with the best
exercise program that you can work into your lifestyle. A diet high in Alkaline foods can help
you control your blood sugars.
Randy Powell, Eating-Veggies.com
