Heart disease and diabetes: Simplifying diet and lifestyle recommendations

This post was written by Sarah Mohrman, RDN, Parkview Heart Institute.

You have recently been diagnosed with diabetes and heart disease and are now struggling with what to eat. Does that sound familiar? As a dietitian at the Parkview Heart Institute, this is a concern we hear quite often. Diabetes is one of the seven major controllable risk factors of cardiovascular disease. Over time, increased blood sugars can damage blood vessels and cause plaque to build up on the vessel walls. Those with diabetes, especially Type 2, often have conditions that contribute to a risk of developing heart disease, like high blood pressure, high cholesterol levels and obesity.

ABCs of diabetes

To manage diabetes and heart disease, you must know the ABCs of diabetes management:

A – A1c (Hemoglobin A1c is a blood test that measures the average of your blood sugar over three months)

B – Blood pressure

C – Cholesterol

Keeping these three components well-controlled can help manage both your heart disease and diabetes while preventing further complications from occurring. Additionally, medications prescribed by your provider should work together with your diet and lifestyle changes. 

123s of nutrition and lifestyle changes

At the Parkview Heart Institute, nutrition and lifestyle modifications are encouraged for most of our patients to improve their quality of life. Most of our patients, diabetic or not, will benefit from these simple strategies:

• One hour for you. Dedicate one hour of your day to physical activity and stress management to improve your health conditions. Ideally, the recommended amount of exercise for most people is 30 minutes (or more) on most days of the week. You can choose to break that 30 minutes up into three 10-minute sessions or schedule your activity all at once. Either way, it is benefiting your blood sugar and heart health. Be sure the physical activity, which is above and beyond your typical work activities, is an activity you enjoy and will continue to do, whether walking, jogging, biking or swimming. Your choice! You can utilize the remainder of the time doing meditation, stretching, journaling, deep breathing or whatever helps you manage your stress. People often find exercise a stress management technique and utilize the full hour for physical activity, which is even better!
• Two grams of sodium or 2,000-2,300 milligrams per day. This range should be your goal. Sodium is a significant contributor to elevated blood pressure because it constricts the blood vessels making it harder for blood to pump through them. If you are using the saltshaker, STOP! One teaspoon of salt contains roughly 2,100 milligrams of sodium. Most of the sodium Americans consume is already in our foods. Start comparing food labels, looking for lower sodium bread options, no salt added canned products, low sodium snack foods and limiting processed foods in your diet. Instead, move toward the whole food section for fresh fruits, vegetables, homemade sauces and more.
• Three servings of fruits and vegetables with each meal. Have you ever used a food diary to write down what you eat in a day? If not, give it a try. You may see that you are consuming too few fruits and vegetables. The average American only eats 2.7 servings of fruits and vegetables per day! Ideally, this number should be nine or more! By consuming three servings of fruits and vegetables per meal (preferably one fruit and two non-starchy vegetables), you will be much closer to this goal. Fruits and vegetables are high in nutrients and fiber, naturally lowering blood pressure and cholesterol, and are low in calories to aid with weight loss. 

Practice makes progress

Know what your goal is when fasting

Recipes

1. Preheat the oven broiler while chopping vegetables.
2. Lightly spray a small baking dish.
3. Put the vegetables in the baking dish and add garlic powder and black pepper to taste.
4. Place on the middle oven rack under the broiler for about two minutes, then stir and cook for about two more minutes.
5. Remove from the oven, crack 1-2 eggs over the top (remember to discard the yolks or use egg substitute), then place back under the broiler.
6. Cook until the desired doneness. For over-easy eggs, it takes about 2-3 minutes. Watch them closely. They will cook fast. Makes 1 serving.?

1. Toast the bread if desired.
2. Meanwhile, mash the chickpeas and avocado into a medium-sized bowl.
3. Add in remaining ingredients and stir/mash until desired consistency.
4. Spread about ¼ cup on each slice of toast, top with tomato and enjoy! You can keep the chickpea mixture in the fridge for up to three days. It will turn a darker color but still tastes great. Makes 1 serving with leftover chickpea mix.

1. Cut the tops off the peppers, take out the ribs and seeds, then set them aside.
2. Slice the stems off, cut any remaining bell pepper off from around the stem and dice it.
3. Add broth to skillet. Heat it over medium. Sauté onions and any leftover bell pepper until slightly softened, about 5 minutes. Add in garlic and pepper, stir for 30 seconds, then remove from heat and let cool.
4. Preheat the oven to 400°F and place the oven rack on the bottom half of the oven.
5. Whisk together eggs and slightly cooled veggie mixture.
6. Lightly spray a small baking dish.
7. Put the bell peppers in the baking dish with the cut side up. Sprinkle one tablespoon of cheese on the inside of each bell pepper. Fill evenly with the egg mixture. 
8. Put the baking dish into the preheated oven. Bake for 30 minutes until eggs are almost set.
9. Sprinkle with remaining cheese and bake until eggs are completely set and cheese is melted, about 10-15 minutes. Sprinkle with green onion and enjoy! Makes 3 servings.

1. Add all the salad ingredients into a large bowl minus the dressing.
2. Drizzle dressing over salad. Toss until incorporated and evenly covered by the dressing.
3. Serve immediately or store in the refrigerator, serve when desired. Makes 6 servings (1 cup each).

1. Brown the ground chicken in a large pan over medium-high heat.
2. Toss the cooked chicken and the rest of the ingredients together into a crockpot.
3. Give everything a good stir and secure the lid.
4. Cook for 8-10 hours on low or 6-8 hours on high.
5. Top with your choice of toppings. Serve warm and enjoy! Makes 10 servings.