World Heart Day Special: Simple Habits to Keep Your Heart Strong with Diabetes

Every year on 29th September, we celebrate World Heart Day. People with diabetes must take this message even more seriously, because diabetes can increase the risk of heart disease. By following a healthy lifestyle, you can go a long way in keeping your heart strong while managing blood sugar levels.

  1. Eat a Heart-Healthy Diet

Food has a major role in controlling diabetes and preventing heart disease. You should choose foods such as whole grains, fresh vegetables, fruits, lean proteins and healthy fats. You need to reduce the intake of refined carbs, sugary drinks and fried foods. These foods can harm both your heart and blood sugar control.

Quick Tip: Replace white rice with brown rice, add greens to your meals daily, and snack on nuts or roasted channa instead of chips.

  1. Stay Active Every Day

Regular physical activity is essential to

  • Improve blood sugar control
  • Lower blood pressure
  • Boost good cholesterol
  • Keep your heart muscles strong.

A big work outs or heavy weight liftings are not essential. Simple activities like brisk walking, cycling, yoga or dancing are enough.

Quick Tip: Aim for at least 30 minutes of moderate exercise, five days a week. Even short walks after meals help.

  1. Maintain a Healthy Weight

Excessive weight puts a heavy burden on the heart. It also makes it harder to manage diabetes. Small and consistent changes in the diet and physical activity can lead to long term weight control and good heart health.

Quick Tip: Focus on portion control and avoid eating heavy meals late at night.

  1. Keep Stress Under Control

When we are under stress, blood sugars and blood pressure increase; high blood pressure and blood sugars can harm the heart in the long run. Simple relaxation practices such as meditation, deep breathing and listening to music can lower stress.

Quick Tip: Take 10 minutes daily to unplug from screens and focus on mindful breathing.

  1. Get Regular Health Check-ups

When we do regular health check-ups, we can identify the presence of heart disease much early. Early intervention can protect the heart.

Quick Tip: Don’t skip your annual diabetes and heart health screening – prevention is always better than a cure.

  1. Quit Smoking and Limit Alcohol

Smoking and alcohol impose a dangerous risk for heart attacks and strokes, especially for those with diabetes. This is because chronic smoking and excessive alcohol intake can damage the blood vessels. Excess alcohol can also affect blood sugar and heart function.

Quick Tip: Seek professional support if quitting smoking feels difficult. Even reducing gradually can make a big difference.

Key Takeaway

On this World Heart Day, remember that small daily habits have a big compounding effect on your heart health. Eating smart, staying active, managing stress and keeping up with check-ups are simple yet powerful ways to protect your heart and live well with diabetes

To book an appointment: https://drmohansdiabetes.co.in/enroll/?campname=website