Be Smart About Your Heart : Know the ABCs of Diabetes

Diabetes is a condition in which the glucose amount in blood increases to a level which is not healthy,

due to the inability of the pancreas to produce enough or any insulin.

Diabetic patients are at a high risk of heart diseases and having a stroke. But by knowing the ABCs of

diabetes, you can manage them and substantially reduce the chances of these fetal health problems.

The A, B, & Cs of Diabetes- A - A1C test (short for Hemoglobin A1C)

B - Blood pressure.

C - Cholesterol.

Also do not take the S of the ABCs lightly, which is SMOKING, another deterrent to a healthy

living.

Constantly checking on these ABCs of diabetes is very important to keep heart diseases and risk of

stroke at bay. If these three and under control, the risk of stoke cuts down to half than those battling

with regular shoot up in any of the three.

What are the ideal ABC numbers to aim for-

A1C should be under 7

Normal blood pressure is 130/80 mmHg or slightly less.

LDL cholesterol measure should be below 100 mg/dL

While blood pressure needs to be measured frequently, taking A1C test at least two times a year and

LDL cholesterol test once a year would be fine.

What to do to achieve the above number goals- Visit your doctor and consult on the actions and medications that are to be taken.

Discuss with him and understand in detail what exactly are these ABC numbers.

Know of your body specific requirements to keep these number in control.

Self Help Tips to Keep Blood Pressure in Control:

Reduce your sodium intake: Salt, cured meat and fish, sauces and salad dressings should be taken

in limited amounts.

Reduce your caffeine intake: Irregular caffeine intake too has shown to shoot up blood pressure.

So if you do consume caffeine, do so regularly but in small amounts.

Stop smoking: Smoking can lead to a shoot up of blood pressure for several minutes after you’ve

finished.

Don’t take stress: Chronic stress can raise blood pressure and so the best remedy is to stay calm

and relaxed.

Increase Potassium intake: Include Dark green leafy vegetables, beans, bananas in your diet to

reduce blood pressure.

Self Help Tips to Keep Cholesterol in Control:

Shun off saturated and trans fat because they are the contributors to increasing LDLs which is

considered as bad cholesterol

Eat fiber rich diet: Eat soluble fibers as they have been proven to be among the best cholesterol

reducing foods suggested by doctors.

Eat plant proteins instead of animal protein: They help in increasing HDLs which are good fats

and counter the LDLs (bad cholesterol).

Include olive oil and flaxseed in your diet: This will help you to substitute bad processed fats

with healthy fats and keep cholesterol levels in control.

Other lifestyle changes to keep the ABCs of diabetes under control are-

Hard-core physical activity must be avoided by diabetic patients.

But remain active. Indulge in daily walks. 15-30 minute walk every day would be advisable.

Two times a week, do stretches and push up, or some yoga or gardening in order to increase

muscle strength.

Do not compromise on your sleep. Take 8 hours of undisturbed sleep each day.

Quit smoking immediately.

Take your dental care seriously. Brush your teeth twice a day and floss at least once a day to keep

your gums and teeth healthy.

Do not ignore any cuts or blisters or any kind of swelling on your feet. Report of any such case to

your doctor at the earliest.

A healthy diet for heart patients along with an active routine, with regular checks on the ABCs can

make a great difference in their life. So if your are one, or have someone dear with heart ailments, do

share the information.