Last Updated:
Making informed lifestyle choices is key to protecting both heart health and diabetes management.
Walking keeps the mind calm and increases the body’s ability to fight diseases. (News18 Hindi)
The link between diabetes and heart health is often underestimated, yet it plays a crucial role in overall well-being. Elevated blood sugar levels don’t just affect glucose regulation—they trigger a cascade of effects that impact heart function and cardiovascular risk.
Research shows that individuals with diabetes are twice as likely to develop heart disease. High blood sugar can damage blood vessels and the nerves that control heart function. The encouraging news is that managing diabetes effectively also helps reduce the risk of cardiovascular disease.
Dr Rajneesh Malhotra, Vice Chairman & Head – Cardiac Surgery (CTVS), Robotic Surgery, Max Super Speciality Hospital, Delhi, stated, “In India, a growing number of diabetes patients are experiencing heart-related complications, with a worrying trend among younger demographics. Poorly managed diabetes contributes to high blood pressure, bad cholesterol, and high triglycerides—all of which heighten cardiovascular risk. To mitigate this, individuals must adopt preventive measures such as a heart-healthy diet, regular exercise, and continuous glucose monitoring (CGM) to avoid glucose fluctuations.”
Dr Kenneth Lee, Director, Medical Affairs, Diabetes Division, Abbott, added, “Effective diabetes management hinges on frequent glucose monitoring. Continuous glucose monitoring (CGM) devices offer a needle-free way to track glucose levels in real-time. These devices provide metrics like Time in Range (TIR), which measures how long glucose levels remain within the optimal range. Studies show that a 10% increase in TIR can lower the risk of abnormal carotid artery thickness by 6.4%. This underscores the importance of maintaining a high TIR to reduce cardiovascular disease risk.”
5 Key Steps to Protect Heart Health While Managing Diabetes
Adopt a Heart-Healthy Diet
Limit saturated and trans fats, which contribute to high cholesterol. Saturated fats are commonly found in butter, red meat, and full-fat dairy, while trans fats lurk in processed and fried foods. Instead, focus on a balanced diet rich in leafy greens, whole grains, and lean proteins. Portion control is equally important, as it helps stabilize glucose levels and lowers heart disease risk.
Stay Active
Exercise is essential for managing diabetes and reducing the risk of heart disease. Regular physical activity helps combat obesity, hypertension, and high cholesterol. The World Health Organization recommends at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, along with minimizing sedentary behavior.
Monitor Blood Sugar Levels
Real-time glucose tracking, using devices like CGM, helps detect fluctuations early. Aim to maintain glucose levels between 70–180 mg/dL for at least 17 hours daily. CGM technology also enables digital connectivity with healthcare providers, ensuring better disease management and reducing cardiovascular risk.
Quit Smoking and Limit Alcohol Consumption
Smoking damages blood vessel linings and accelerates artery narrowing, increasing heart disease risk for diabetics. Alcohol can interfere with diabetes medication and destabilize blood sugar levels, making moderation or avoidance crucial.
Manage Stress Effectively
Chronic stress elevates blood sugar and promotes insulin resistance, raising the risk of high blood pressure and heart disease. Engage in relaxing activities like music, yoga, dancing, or quality time with loved ones to keep stress levels in check.
Take Charge of Your Health
Making informed lifestyle choices is key to protecting both heart health and diabetes management. Consult your doctor for personalized guidance on optimizing your diabetes care and reducing cardiovascular risks.
