Because people with diabetes are prone to cardiovascular problems, keeping blood vessels healthy is especially crucial. That can be difficult with hard-to-control blood sugar and the strain it takes on the heart, kidneys and eyes. Here are ways to protect your arteries – and prevent heart attack and stroke – through simple lifestyle changes…
Too much glucose in the blood for a long time can cause diabetes problems. This high blood glucose, also called blood sugar, can damage many parts of the body, such as the heart, blood vessels, eyes and kidneys.
Heart and blood vessel disease can lead to heart attacks and strokes, the leading causes of death for people with diabetes. You can do a lot to prevent or slow down diabetes problems each day and year to stay healthy and prevent diabetes-related problems.
What should I do each day to stay healthy with diabetes?
Follow the healthy eating plan that you and your doctor or dietitian have worked out.
Be active a total of 30 minutes most days. Ask your doctor what activities are best for you.
Take your medicines as directed.
What can I do to prevent heart disease and stroke?
People with diabetes can do a lot to prevent heart disease and stroke. For example:
Keep glucose in the blood under control. See if your blood glucose is under control by having an A1C test at least twice a year. The A1C test tells you your average blood glucose for the past 2-3 months. The target for most people with diabetes is below 7. In some people with heart disease or other circumstances, their doctor may recommend slightly higher levels of A1C.
Keep your blood pressure under control. Have it checked at every doctor visit. The target for most people with diabetes is below 130/80.
Keep your blood cholesterol level under control. Have it checked at least once a year. The targets for most people with diabetes are
LDL (low-density lipoproteins or bad cholesterol): below 100
HDL (high-density lipoproteins or good cholesterol): above 40 in men and above 50 in women
Triglycerides, another type of fat in the blood: below 150
Make physical activity a part of your daily routine. Aim for at least 30 minutes of exercise most days of the week. Check with your doctor to learn what activities are best for you. Take a half-hour walk every day or walk for 10 minutes after each meal. Use the stairs instead of the elevator. Park at the far end of the lot. Choose an activity you like and stay active.
Eat "heart-healthy" foods: Include foods high in fiber, such as oat bran, oatmeal, whole-grain breads and cereals, fruits and vegetables. Cut back on foods high in saturated fat or cholesterol, such as meats, butter, dairy products with fat, eggs, shortening, lard, and foods with palm oil or coconut oil. Limit foods with trans fat, such as snack foods and commercial baked goods.
Lose weight. If you are overweight, try to exercise most days of the week. See a registered dietitian for help in planning meals and lowering the fat and calorie content of your diet to reach and maintain a healthy weight.
If you smoke, quit. Your doctor can tell you about ways to help quit smoking.
Ask your doctor whether you should take an aspirin every day. Studies have shown that taking a low dose of aspirin every day can help reduce your risk of heart disease and stroke.
How do my blood vessels get clogged?
Several things, including having diabetes, can make your blood cholesterol level too high. Cholesterol, a substance made by the body, is used for many important functions, including to produce hormones. It's also found in some food derived from animals.
When cholesterol is too high, the insides of large blood vessels become narrowed or clogged, a problem called atherosclerosis. Narrowed and clogged blood vessels make it harder for enough blood to get to all parts of your body. This condition can cause problems.
What happens when blood vessels are clogged?
You can have serious health problems, for example:
Chest pain, also called angina. With angina, you feel pain in your chest, arms, shoulders or back. You may feel the pain more when your heart beats faster, such as when you exercise. It may go away when you rest. You also may sweat a lot and feel very weak. If you don't get treatment, chest pain may happen more often. If diabetes has damaged your heart nerves, you may not feel the chest pain. If you have chest pain with activity, contact your doctor.
Heart attack. A heart attack happens when a blood vessel in or near your heart becomes blocked. Then your heart muscle can't get enough blood. When an area of your heart stops working, it becomes weaker. During a heart attack, you may have chest pain along with nausea, indigestion, extreme weakness and sweating. Or you may have no symptoms at all. If you have chest pain that persists, call 911. Delay in getting treatment may make a heart attack worse.
Stroke. A stroke can happen when the blood supply to your brain is blocked. Then your brain can be damaged.
What are the warning signs of a heart attack?
You may have one or more of the following warning signs:
chest pain or discomfort
pain or discomfort in your arms, back, jaw, or neck
indigestion or stomach pain
shortness of breath
sweating
nausea
light-headedness
Or, you may have no symptoms at all. They may come and go. If you have any of these warning signs, call 911 right away. Getting prompt treatment can reduce damage to the heart.
How do narrowed blood vessels cause high blood pressure?
Narrowed blood vessels leave a smaller opening for blood to flow through. Having narrowed blood vessels is like turning on a garden hose and holding your thumb over the opening. The smaller opening makes the water shoot out with more pressure.
In the same way, narrowed blood vessels lead to high blood pressure. Other factors, such as kidney problems and being overweight, also can lead to high blood pressure.
Many people with diabetes also have high blood pressure. If you have heart, eye or kidney problems from diabetes, high blood pressure can make them worse.
You will see your blood pressure written with two numbers separated by a slash. For example, your reading might be 120/70, said as "120 over 70." For people with diabetes, the target is to keep the first number below 130 and the second number below 80.
If you have high blood pressure, ask your doctor how to lower it. Your doctor may ask you to take blood pressure medicine daily. Some blood pressure medicines can also help keep your kidneys healthy.
You may also be able to control your blood pressure by:
Eating more fruits and vegetables
Eating less salt and high-sodium foods
Losing weight if you need to
Being physically active
Not smoking
Limiting alcoholic drinks
Getting to a healthy weight
What are the warning signs of a stroke?
A stroke happens when part of your brain is not getting enough blood and stops working. Depending on the part of the brain that's damaged, a stroke can cause:
Sudden weakness or numbness of your face, arm, or leg on one side of your body
Sudden confusion, trouble talking or trouble understanding
Sudden dizziness, loss of balance or trouble walking
Sudden trouble seeing in one or both eyes or double vision
Sudden severe headache
Sometimes, one or more of these warning signs may happen and then disappear. You might be having a "mini-stroke," also called a TIA or a transient ischemic attack.
If you have any of these warning signs, call 911 right away. Getting care for a TIA may reduce or prevent a stroke. Getting prompt treatment for a stroke can reduce the damage to the brain and improve chances for recovery.
How can clogged blood vessels hurt my legs and feet?
Peripheral arterial disease, also called PAD, can happen when the openings in your blood vessels become narrow and your legs and feet don't get enough blood. You may feel pain in your legs when you walk or exercise. Some people also have numbness or tingling in their feet or legs or have sores that heal slowly.
What can I do to prevent or control PAD?
Don't smoke.
Keep glucose in the blood and blood pressure under control.
Keep blood fats close to normal.
Be physically active.
Ask your doctor if you should take aspirin every day.
You also may need surgery to treat PAD.
For more information, visit our Type 2 Diabetes Health Center.
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