As women most of us have likely heard about Heart Disease being a top killer among women.  When we add in the increased risk we have for heart disease because of Diabetes it’s an additional item in our basket of things to manage daily.
Some basic nutrition tips can help us stay on track with not only healthy glucose values, but also with a happy heart to keep us going.

1) Cut your intake of saturated fat:  Kick out the butter, sour cream and mayo.  These types of food are very high in saturated fat, which contribute to increased LDL cholesterol levels along with high fat cuts of meat.  Try to limit intake of saturated fat to 5% of your total calorie intake.  These products can be easily and tastefully replaced with olive oil, tub margarine (trans fat free – Smart Balance) salad dressings made with olive oil or soy based dressings and nonfat Greek yogurt.  Swap out high fat meats with lean fish, poultry and beans (you get a fiber boost here too!).

2) Curb your intake of Junk food and snacks:  Most packaged crackers, chips and baked goods contain some amount of trans fat (hydrogenated fat).  This can lead to and increase in LDL cholesterol as well.  Read labels closely: look at the ingredient list to check for “trans fat”, “hydrogenated oil/fat”, “partially hydrogenated vegetable oil”.  Also realize that many foods that say “trans fat free” may still contain trace amounts of trans fat but if < 0.5g per serving the manufacturer can claim its trans fat free status.   The best snack will always be veggies!

3) Love that fiber! : Many studies have linked a high-fiber diet with lower risk of heart disease.  In fact these studies show a 40% lower risk in those individuals who ate a high fiber diet.  This is where that soluble fiber fits in as it helps to ultimately usher more digestive acids out of our body that usually assist in increasing our cholesterol levels.  Add that oatmeal to your breakfast.  Substitute barley for rice and eat beans at least 2 times per week.

4) Choose Whole grains over refined: These refined carbohydrates digest very quickly not only affecting our BG values, but also contributing to an increase in triglyceride levels if over eaten.  Choose products that are 100% whole wheat (pasta, bread) and include more grains at meals instead of potatoes – quinoa and wheat berries are great high fiber grains.

5) Choose healthier protein sources: Consume fish at least 2 days/week with a meal.  The good fatty fish such as salmon, herring, albacore tuna and mackerel have been shown to lower the risk of heart disease by 30%.  These fish contain omega-3 fatty acids, which aid with decreasing the triglycerides in the blood.  They also aid with lowering blood pressure slightly.  Good sources of these for vegetarians are also found in nuts and seeds.  (Ground flaxseed and walnuts).

6) Move your body!  : Although not a food item that one can purchase easily on the store shelf and take as a daily supplement - Exercise is a main component along with healthy diet to aid with heart health.   Try a yoga class, go for a daily walk on your lunch break or turn on some music and dance around your house for 30 minutes instead of doing the dishes.    Not only will you decrease your blood glucose, but your heart will be happy too!