Preventing Heart Disease

These lifestyle changes can help lower your risk for heart disease or keep it from getting worse, as well as help you manage diabetes:

• Follow a healthy diet.
• Eat more fresh fruits and vegetables, lean protein, and whole grains. Eat fewer processed foods (such as chips, sweets, and fast food) and avoid trans fat. Drink more water, fewer sugary drinks, and less alcohol.

• Aim for a healthy weight.
• If you’re overweight, losing even a modest amount of weight can lower your triglycerides and blood sugar. Modest weight loss means 5% to 7% of body weight, just 10 to 14 pounds for a 200-pound person.

• Get active.
• Being physically active makes your body more sensitive to insulin (the hormone that allows cells in your body to use blood sugar for energy), which helps manage your diabetes. Physical activity also helps control blood sugar levels and lowers your risk of heart disease. Try to get at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking.

• Manage your ABCs:
• A: Get a regular A1C test to measure your average blood sugar over 2 to 3 months; aim to stay in your target range as much as possible.
• B: Try to keep your blood pressure below 140/90 mm Hg (or the target your doctor sets).
• C: Manage your cholesterol levels.
• s: Stop smoking or don’t start.

• Manage stress.
• Stress can raise your blood pressure and can also lead to unhealthy behaviors, such as drinking too much alcohol or overeating. Instead, visit a mental health counselor, try meditation or deep breathing, get some physical activity, or get support from friends and family.