The link between type 2 diabetes and cardiovascular diseases

If you have diabetes, especially type 2 diabetes, you're more at risk of developing cardiovascular diseases. In fact, research has shown that you’re twice as likely to have a stroke or heart disease at a younger age when you have diabetes. You are more likely to have other conditions that increase your risk of heart disease too, including high blood pressure, high cholesterol, obesity, and a tendency to have more inflammation in your body. That’s why it is even more important to take care of your heart when you have diabetes.

Diabetes occurs when your body can’t produce or use insulin, resulting in raised blood sugar levels. Over time, high blood sugar levels, common in type 2 diabetes, can damage the blood vessels and nerves that control your heart, making them more likely to develop fatty deposits. This can lead to heart attacks, strokes, angina, and even heart failure.  

Here are seven lifestyle changes you can make to lower your risk of cardiovascular diseases or keep them from getting worse.

Regular exercise helps improve blood sugar control, reduce cholesterol, and lower blood pressure. The World Health Organisation recommend adults with diabetes get 150 to 300 minutes of moderate-intensity aerobic physical activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week, and strength training, such as lifting weights, squats or Pilates, at least twice a week.

Maintaining a healthy weight is crucial for managing both type 2 diabetes and heart disease. If you are overweight, even losing a small amount of weight can make a huge difference. Research shows that losing even 1kg can help to reduce your risk of cardiovascular diseases. 

If you smoke, try to stop. Smoking makes it harder for blood to flow around your body, especially to your heart. Also, you should avoid second-hand smoke whenever possible. There are many cessation programmes available to help you stop smoking for good. Talk to your doctor about ways to help you stop smoking to reduce your heart disease risk. 

Try to have a low-fat, high-fibre diet.  Heart-healthy foods include leafy greens like spinach and kale, cold-water fish, such as salmon and sardines, almonds, pecans, and other nuts, whole grains, and oats. Limit your intake of salt, sugar, trans fat, and saturated fats. And always opt for low fat options in supermarkets or at restaurants.

Stress can negatively impact your blood sugar levels and heart health. Incorporate mindful stress reduction techniques into your selfcare regime, such as deep breathing exercises, meditation, and yoga.

Keeping your blood sugar levels within a target range if you have type 2 diabetes can reduce your risk of cardiovascular diseases. Know what your HbA1c is and how to lower it if it's too high. If you have coronary heart disease, you will be offered a blood sugar test as part of your routine checks.

Have regular check-ups for both your blood pressure and cholesterol. At home cholesterol tests and blood pressure monitors are good investments.