How Does Diabetes Affect My Heart?

Diabetes doesn’t just affect your blood sugar, it can also put extra strain on your heart. People with diabetes are two to four times more likely to develop heart disease, according to the American Heart Association.

The good news? When you understand how diabetes affects your heart, you can take simple yet powerful steps to protect it for years to come.

Key Takeaways: How Diabetes Affects Your Heart

• Diabetes and heart health go hand in hand. High blood sugar can strain your heart over time.
• Small, daily choices, such as eating well and staying active, can make a big difference.
• Keeping your blood sugar, cholesterol and blood pressure in range protects your heart.
• Your care team is here to help you build a routine that supports long-term heart health.

Why Blood Sugar Control Matters For Your Heart

“People with higher blood sugars or uncontrolled diabetes have more sugar circulating through their bodies,” explained Madilyn Sheerer, RD, CDCES, a registered dietitian and certified diabetes specialist at Franciscan Physician Network Diabetes & Endocrinology Specialists in Indianapolis. “When there’s too much sugar, the blood becomes thicker, almost syrupy, and struggles to reach your fingers and toes.”

“High blood sugar levels can damage the blood vessels and the heart, which increases your risk of heart attack and stroke. It’s like how a canyon forms — the flow wears away at the surface over time. It’s why high blood sugar affects the nerves as well.”

How To Protect Your Heart If You Have Diabetes

People with diabetes are likely to have other medical conditions that impact their heart’s health, including high cholesterol, high blood pressure and high triglycerides.

Common strategies to help reduce the risk of heart disease include:

• Eat a balanced diet and stay active
• Manage your blood sugar and cholesterol levels
• Avoid tobacco
• Limit alcohol

Whatever your management plan, the goal is the same: to keep your blood sugar, blood pressure and cholesterol within a healthy range. Doing so can greatly reduce your risk of heart disease, blindness, kidney disease and other complications.

How Vegetables Help Your Heart And Blood Sugar

Many of the same diet changes that help manage diabetes also protect your heart. The right foods can make a big difference.

A large study published in the International Journal of Epidemiology found that men who consumed at least two and a half servings of vegetables daily reduced their risk of heart disease by 20 percent compared to those who ate just one serving. Each extra serving reduced their risk even more, especially among men who smoked or were overweight.

Vegetables not only provide vitamins and antioxidants, but they’re also a great source of fiber.

“The more fiber you eat, the more friendly it is to your blood sugar,” Sheerer said.

The Best Fats For Heart Health And Diabetes

Some fats can actually support your heart health. Omega-3 fatty acids — found in salmon, tuna and other fish — can help lower triglycerides and protect your heart. Try to eat fish at least twice a week.

Talk with your doctor, registered dietitian or diabetes educator about ways to add more “good” fats while cutting back on “bad” ones.

Why Controlling Your Cholesterol Protects Your Heart

Managing cholesterol is one of the most important ways to protect your heart — especially if you have diabetes. Too much “bad” cholesterol (LDL) can build up inside your arteries, while “good” cholesterol (HDL) helps clear it away.

Your goal is to keep your LDL levels low and your HDL levels high. For most people, total cholesterol should stay under 200 milligrams per deciliter. Your doctor can help you understand your specific numbers and determine whether medication or lifestyle changes might be beneficial.

“Triglycerides aren’t driven just by fat intake, they’re more affected by high blood sugar levels,” said Sheerer. “It’s common for people with high blood sugar also to have high triglycerides, but these numbers can improve quickly with better control.”

How Exercise Strengthens Your Heart When You Have Diabetes

Even small increases in movement can make a big difference. In one study, people with type 2 diabetes who added just 38 minutes of walking a day — approximately 4,400 steps — lowered their blood sugar, triglycerides, cholesterol and blood pressure, which cut their risk of heart disease in half.

Like any other muscle, your heart gets stronger with regular activity. As it grows stronger, it pumps blood more efficiently and doesn’t have to work as hard throughout the day.

Exercise also helps clear out “bad” cholesterol (LDL) and boost “good” cholesterol (HDL) to keep your arteries healthy and reduce your risk of heart attack or stroke.

More Ways To Protect Your Heart When You Have Diabetes

In addition to healthy eating and regular exercise, Sheerer recommends a few everyday habits that can make a big difference:

• Move more throughout the day, especially if you work at a desk or from home.
• Stay current with lab work and screenings your doctor recommends.
• Keep your appointments with your care team.

Every small step you take helps protect your heart, and your overall health.

Ready to take the next step toward better health? Schedule an appointment with your Franciscan Health primary care provider or a diabetes specialist.