If you don’t have diabetes, chances are you know someone who does. Nearly one in ten Americans lives with diabetes, and the condition remains one of the leading causes of death in the United States. When not properly managed, diabetes can increase the risk of several health complications—one of the most serious being heart disease.
High blood sugar over time can damage blood vessels and contribute to the buildup of fatty deposits in the arteries. This buildup restricts blood flow and increases the risk of high blood pressure, heart attack, and stroke. In fact, people with diabetes are several times more likely to develop heart disease compared to those without the condition.
The encouraging news is that diabetes and heart health are both strongly influenced by lifestyle. Even small, consistent steps can make a big difference in protecting your heart and managing blood sugar.
Managing Blood Pressure
Blood pressure is the force of blood pushing against your artery walls. When that pressure remains consistently high, it’s known as hypertension. Over time, high blood pressure can damage blood vessels and make the heart work harder than it should, increasing the risk of diabetes complications and heart disease.
To keep blood pressure in a healthy range:
Engage in regular physical activity.
Limit salt intake and eat more fresh fruits and vegetables.
Quit smoking or avoid starting.
Limit alcohol consumption.
Find healthy ways to manage stress.
Take prescribed blood pressure medications as directed by your healthcare provider.
Controlling Cholesterol
Cholesterol is a necessary substance that helps your body build cells, but having too much of the wrong type can be harmful. Low-density lipoprotein (LDL), often called “bad” cholesterol, can build up in the arteries and restrict blood flow. High-density lipoprotein (HDL), or “good” cholesterol, helps remove excess cholesterol from the bloodstream.
When blood sugar levels are high, the blood becomes thicker and stickier, which makes cholesterol buildup even more likely. To manage cholesterol levels and protect your heart:
Eat foods low in saturated fat and avoid trans fats.
Choose healthy fats such as olive oil, avocado, nuts, and seeds.
Include fiber-rich foods such as vegetables, fruits, oats, and beans.
Eat fish rich in omega-3 fatty acids twice per week.
Stay physically active and maintain a healthy weight.
Take cholesterol-lowering medications if prescribed.
Managing Blood Sugar
Keeping blood sugar in a healthy range is essential for protecting both the heart and the rest of the body. High blood sugar damages blood vessels and reduces their ability to carry oxygen and nutrients efficiently.
To help manage blood sugar:
Eat balanced meals that include lean proteins, whole grains, vegetables, and healthy fats.
Aim for three meals per day and avoid skipping.
Limit highly processed foods, sugary beverages, and refined carbohydrates.
Stay active with both aerobic exercise (such as walking, swimming, or cycling) and strength training.
Maintain a healthy weight and manage stress levels.
A simple visual approach to meal planning can help: fill half your plate with vegetables, one-quarter with lean protein, and one-quarter with healthy carbohydrates like whole grains or starchy vegetables.
Staying Active
Physical activity is one of the most effective ways to manage both diabetes and heart health. Regular exercise helps the body use insulin more efficiently, lowers blood sugar, and supports a healthy weight.
Start small if you’re new to exercise. Aim for at least 150 minutes of moderate activity per week, such as brisk walking, cycling, or water aerobics. You can break this into 10–15 minute sessions throughout the day. Include strength training at least two days a week to build muscle and improve metabolism.
Every bit of movement adds up—walk during breaks, take the stairs, or stretch while watching TV. The key is consistency.
Maintaining a Healthy Weight
Carrying excess weight increases the risk of both type 2 diabetes and heart disease by promoting inflammation and insulin resistance. Maintaining a healthy weight can improve blood sugar control, lower blood pressure, and reduce cholesterol.
Tips for healthy weight management include:
Setting realistic, achievable goals.
Planning meals ahead of time.
Focusing on portion control.
Eating more whole, unprocessed foods.
Getting support from friends, family, or a health coach.
Tracking your meals or keeping a food journal can help increase awareness of your eating habits and identify areas for improvement.
Quitting Smoking
Smoking contributes to inflammation and damages blood vessels, further increasing the risk of diabetes and heart disease. Quitting smoking can rapidly improve circulation and heart function while lowering blood sugar levels.
Consider using nicotine replacement therapy or joining a structured cessation program if you need extra support. Finding personal motivation—such as wanting more energy, better health, or a longer life—can make quitting easier to sustain.
The Bottom Line
You may not be able to control every risk factor for diabetes or heart disease, but many are within your reach. By maintaining a healthy diet, staying active, keeping blood pressure and cholesterol in check, and avoiding tobacco, you can greatly reduce your risk and improve your quality of life.
Small, steady changes can have a powerful impact over time—one step, one meal, and one healthy habit at a time.
