The Ins & Outs of Heart Disease
Diabetes mellitus increases risk for heart disease. What
is heart disease? What are the risks? How can risks be
reduced? These questions might have come to mind if your
doctor mentioned this heightened risk. Consider the following to reduce
your risk for heart disease.
Heart disease is a disorder in which arteries become clogged
and ultimately, blocked with plaque deposits causing a lack of blood flow to the
heart.
There are 5 primary risk factors greatly influencing risk for heart disease. These 5 risk factors are:
- obesity - a body weight 20% over the ideal body weight for
height
- physical inactivity - lack of exercise, particularly
cardiovascular exercise increases risk
- smoking - this is due to the stimulant (nicotine) that
increases heart rate and the carbon monoxide breathed in
- elevated blood cholesterol - a total cholesterol of 240
mg/dl increases risk as well as a LDL-cholesterol over 130 mg/dl and/or a
HDL-cholesterol under 35 mg/dl
- elevated blood pressure - increased blood pressure equates
to increased force for blood to move though the body (this means extra work
for your body)
All other risk factors are considered
secondary. Secondary risk factors are other risk factors that can directly affect the primary risk
factors which lead to heart disease.
Having diabetes is considered a
secondary risk factor... however, having diabetes increases risk for elevated
blood cholesterol. Additionally, those with type 2 diabetes may also be obese and physically inactive (2 other primary risk
factors).
To reduce your risk...
- Maintain a healthy body weight - a reduction of 5-10%
of total body weight can be beneficial.
- Exercise - incorporate 30 minutes of physical activity 5
days a week, every week.
- Don't smoke!
- Control blood sugars - talk with your doctor or diabetes
educator about blood sugar goals.
- Follow a low fat diet - consume <30% calories from fat,
<10% calories from saturated fat, & <300 mg. dietary cholesterol.
- Limit processed and high sodium foods - consume <2400
mg. sodium each day.
- Eat seafood twice a week - research is finding seafood
has protective benefits against heart disease. Prepare seafood by baking, grilling or poaching instead of
frying (frying adds fat).
- Focus on whole grains, vegetables, & fruits.
These foods are rich in vitamins, minerals, and fiber.
Talk with your doctor to learn about your risk factors for
heart disease and what steps you should take to reduce your risk today!
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