Heart Health and Diabetes: What You Need to Know 

Diabetes and heart disease are two serious health challenges that often go hand in hand. Understanding the connection between these two conditions can help you take steps to protect your heart and manage your diabetes. 

How Are Heart Health and Diabetes Connected? 

When you have diabetes, your body has trouble using sugar (glucose) for energy. This can lead to high blood sugar levels. Over time, high blood sugar can damage your blood vessels and the nerves that control your heart. This makes people with diabetes twice as more likely to develop heart disease than someone without diabetes. 

Signs of Heart Disease 

It’s important to be aware of early signs of heart disease, especially if you have diabetes. Some signs to watch for include: 

• Chest pain or pain in your arm. This can feel like pressure, squeezing, or fullness. 

• Shortness of breath. You might feel out of breath even when you’re not doing much. 

• Cold sweats. Your skin could feel cold and calmy and your appearance could be pale. 

• Light-headed or sudden dizziness. This could also be a sign you may faint. 

• Feeling very tired. You may feel unusually tired all the time. 

• Swelling in your ankles, feet, legs, or stomach. This can happen when your heart isn’t pumping blood effectively. 

• Nausea, Indigestion or heartburn. This can present itself as discomfort in your abdomen or throat/chest. 

If you notice any of these signs, it’s important to talk to your doctor right away. 

Blood Sugar Levels 

How do you know your blood sugar levels are high or low? Also known as glycemic variability, this is how much your blood sugar levels go up and down throughout the day. Big swings in blood sugar levels can be harmful to your heart. To keep your blood sugar steady: 

• Eat whole foods.  Such as healthy fats, fiber and proteins. These types of foods don’t spike blood sugar.  

• Monitor your blood sugar. Keep track of your levels to see how different foods and activities affect you. 

• Get adequate sleep. Getting 7-9 hours of sleep a night helps prevent obesity, high blood pressure and risk for heart attacks. 

• Exercise regularly. Physical activity helps keep your blood sugar stable. 

Nutritional Guidance 

Eating a healthy diet is very important for managing both diabetes and heart health. Here are some tips: 

• Choose whole grains. Foods like brown rice, whole-wheat bread, and oatmeal are good choices. 

• Eat plenty of fruit and vegetables. Aim for a variety of colors throughout the day. 

• Limit sugary foods and drinks. Try to avoid sweets and sugary beverages, which can spike your blood sugar. 

• Limit fried and processed foods. These can be harsh on your digestive system and are overall unhealthy. 

• Limit alcohol consumption. Excessive alcohol consumption can increase blood pressure and cause weight gain.  

• Limit sodium intake. Too much sodium leads to high blood pressure and cardiovascular disease.  

• Pick lean proteins. Options like chicken, fish, beans, and nuts are healthy choices. 

• Use healthy fats. Olive oil, avocados, and nuts are good sources of healthy fats. 

Treatment Tips 

Managing diabetes effectively can reduce your risk of heart disease. Here are a few treatment tips: 

• Take your medications. Follow your doctor’s instructions for any medications you take. 

• Check your blood sugar. Regular monitoring can help you manage your levels. 

• Stay active. Aim for at least 30 minutes of exercise most days of the week. 

• Quit smoking. If you smoke, quitting can greatly improve your heart health. 

• Manage stress. Stress can affect your blood sugar and heart. Try relaxation techniques like deep breathing, meditation, or yoga. 

• Lose weight. A healthy weight can contribute to better cholesterol levels, lowering blood pressure, and heart disease risks. 

• Control your Blood Pressure: By keeping your blood pressure lower, it can lead to your heart not having to work as hard and reducing strain on your blood vessels. 

A Heartful Closing 

By understanding the connection between diabetes and heart health, you can take steps to protect your heart and manage your diabetes. Eating a healthy diet, monitoring your blood sugar, staying active, and watching for early signs of heart disease are all important parts of staying healthy. If you have concerns, always talk to your doctor. 

Author: Becky Day, RN, BSN, CDCES | CCS Health       

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.