Heart disease and diabetes are two of the largest health issues we’re dealing with now. The good news is, many of the risk factors for these two diseases are things you can control. Okay, you can’t do anything about your age or family history, but there’s plenty you can do to help manage your health. Let’s go through some actual, simple steps to keep your heart healthy and reduce your risk for diabetes.
Prioritize a Smoke-Free Life
Smoking is tough on your heart. The chemicals in tobacco hurt your blood vessels and lower the amount of oxygen in your blood, forcing your heart to work overtime. Even secondhand smoke can cause serious damage. The bright side is that quitting smoking brings benefits almost immediately. Within just one day, your heart starts to recover, and after a year, your risk of heart disease is cut in half compared to someone who keeps smoking.
Make Movement an Everyday Habit
Being active is one of the smartest things you can do for your heart and your overall health. Exercise can help regulate your weight, decrease blood pressure, improve your levels of cholesterol, and reduce your risk of developing type 2 diabetes. Aim for a minimum of 150 minutes of moderate activity, such as brisk walking, or 75 minutes of vigorous activity, such as running, per week. Don’t forget strength training a few times a week as well. Even little things like using stairs, gardening, or walking the dog all add up and truly make a difference.
Eat for a Healthier Heart and Body
What you eat counts—a lot. Try to add more vegetables, fruits, legumes, lean proteins, whole grains, and healthy fats such as olive oil and avocado to your diet. Diets such as the Mediterranean diet or the DASH plan are excellent blueprints to follow.
Meanwhile, attempt to reduce processed foods, sweetened beverages, refined carbohydrates, and saturated fats in red meat and whole-fat dairy. Trans fats, which tend to lurk in fried and packaged foods, are a definite no.
If you’re attempting to avoid diabetes, fiber is your best friend. Leafy greens, beans, and whole grains slow down sugar absorption, enhance cholesterol, and make you feel fuller longer.
Take Care of Your Weight
Having extra weight around your waistline increases your risk for heart disease and diabetes. But here’s some good news—even shedding 5% to 7% of your body weight can make a big impact. Studies show that the type of weight loss can reduce your chances of getting type 2 diabetes by almost 60%.
Achieve realistic goals, such as losing 1 to 2 pounds per week, and aim for gradual, sustainable changes in what and when you eat and how you move.
Sleep: The Neglected Health Necessity
Good sleep is not only nice to have—its necessary. Adults typically need a minimum of seven hours of sleep per night. Cutting corners on sleep can increase your chances of high blood pressure, obesity, and diabetes. If you’re sleeping adequately but still feel tired in the morning, see your doctor. You may have an underlying condition such as sleep apnea, which can also put you at risk for heart issues.
Tame Stress Before It Tames You
Chronic stress really can take its toll on your heart. It increases blood pressure and can predispose you toward unhealthy behaviors like overeating or smoking. Consider incorporating stress reduction into your regimen—yoga, meditation, deep breathing, or even just a walk outdoors can be a good start. And if you feel overwhelmed with stress, don’t hesitate to get help. Mental health issues like depression and anxiety can place additional stress on your heart, too.
Stay on Top of Health Screenings
You can’t fix what you don’t know. Regular checkups help detect health problems early, even when there are no noticeable symptoms. Get your blood pressure monitored at least every two years from age 18, and have your cholesterol checked regularly depending on your age and risk factors.
Diabetes screenings typically begin at age 35, but if you have additional risk factors, such as being overweight or having a family history, you may need to begin earlier. And if you’ve been informed that you have prediabetes, taking action now can delay or even avoid the onset of type 2 diabetes.
Protect Against Infections
Hard to believe, but infections such as gum disease can also hurt your heart health. Take good care of your teeth—brush and floss daily, and don’t miss dental checkups. Vaccines protect your heart, too. Infections such as the flu or pneumonia will hit individuals with heart disease more severely, so get vaccinated and keep up with vaccines, such as your flu shot and COVID-19 vaccination.
By making a few easy adjustments, you can significantly reduce your risk of heart disease and diabetes—and improve your overall health in the bargain. Small steps you take today can add up to a healthier, stronger tomorrow.
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