Six healthy habits for people with type 2 diabetes to prevent heart disease

People with type 2 diabetes have a higher risk of developing heart disease, which remains the leading cause of death among adults worldwide. According to the Centers for Disease Control and Prevention (CDC), nearly 702,880 people in the United States died from heart disease in 2022. Experts emphasize that by following certain healthy habits, people with diabetes can significantly reduce their chances of heart problems.

Eating too much salt, refined carbohydrates, and unhealthy fats can increase the risk of heart disease. Cardiologist Raj Patcha recommends choosing lower-sodium versions of snacks, whole-wheat bread, brown rice, and canned or frozen vegetables if fresh produce is not available. Foods rich in healthy fats, such as avocados, fish, nut butters, and tofu, should also be included in a heart-healthy diet.

Excess body weight puts stress on the heart. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of high-intensity activity like running every week. Exercise can include fun activities like dancing, gym workouts, or even regular evening walks. Combining exercise with a nutritious diet helps control weight and supports overall heart health.

Board-certified cardiologist Cheng-Han Chen advises that people with type 2 diabetes should regularly monitor their blood pressure, blood sugar, cholesterol levels, and body weight. Regular check-ups help detect potential heart problems early and allow for timely treatment.

Dr Patcha highlights the importance of having a doctor you can rely on. Ignoring medical advice or feeling uncomfortable with your provider can lead to undetected health problems and complications such as heart attacks, strokes, or vision loss at a younger age. It is important to switch doctors if you feel your care is not adequate.

Several lifestyle factors can increase the risk of heart disease, including smoking, high stress, sedentary habits, poor sleep, and frequent alcohol consumption. Discussing these risks with your doctor can help you take practical steps to reduce them.

Stress can raise blood pressure and trigger inflammation in the body, affecting heart health. Dr Chen suggests de-stressing activities such as yoga, meditation, and regular physical activity. Even simple routines like deep breathing exercises or short daily walks can make a big difference.

By incorporating these six habits into daily life, people with type 2 diabetes can protect their hearts, improve overall health, and lower the risk of serious complications. Regular awareness and proactive lifestyle changes are key to living a healthier life with diabetes.