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ABCs of Diabetes

Heart Healthy Food US diabetes patients have a 2-3x increased risk of heart disease. To reduce your risk of cardiovascular disease, remember your ABCs.

A1C <7%
Blood pressure <140/90
Cholesterol (LDL) <100 (<70 if history of heart disease)

An A1C is a blood test that correlates with a person’s average blood glucose level over a 2-3 month period.

Blood pressure measures the pressure of blood in the circulatory system, which provides information on the force and rate of the heartbeat and elasticity of the arterial walls.

LDL “bad” cholesterol is determined through a blood test. Elevated levels are associated with an increased risk of heart disease.

Know these three numbers to better understand your risk of developing heart disease. You can reduce your risk with regular physical activity and the right foods.

  1. Eat more fruits and vegetables. Aim for 4-5 servings per day.
  2. Enjoy baked fish twice a week.
  3. Choose whole grains (more fiber). Brown rice, whole wheat bread, whole wheat tortillas are great choices.
  4. Snack on nuts or seeds four times weekly.
  5. Eat less saturated fat. Saturated fat is found in animal products. Choose skim or 1% milk over whole milk. Pick lean meats, like chicken or red meats with round or loin in the name (pork tenderloin, sirloin).
  6. Reduce sodium intake to 1500 mg sodium daily or less. If buying canned goods, choose those with a low sodium or no-salt-added label.
  7. Cut down on sugar-sweetened beverages. Choose water, unsweetened tea, or diet drinks over fruit juices or regular sodas.
  8. Aim for 150 minutes of moderate activity each week.

Visit www.heart.org

Blog post provided by:
Megan Kemp, RDN, LD



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