Managing diabetes isn’t only about blood sugar—it’s about protecting your whole body, and your heart health is at the top of that list. Heart disease is the leading cause of health complications in people with diabetes, and yet, so many of my clients tell me they don’t know where to start when it comes to making heart healthy lifestyle changes.
There is so much conflicting nutrition information online, and heart health nutrition is no exception. Maybe you’ve been told to “watch your cholesterol,” “cut back on salt,” or “exercise more”—but what does that actually look like in everyday life?
This month, we’re tackling Diabetes & Heart Health head-on with real-life, practical strategies to protect your heart while managing your blood sugar. Whether it’s easy meals, heart-smart grocery shopping or small lifestyle changes that make a big impact, we’ve got you covered.
Why People with Diabetes Need to Prioritize Heart Health
If you have diabetes, your risk of developing high blood pressure, high cholesterol and heart disease is two to four times higher than someone without diabetes. Although they may seem like separate conditions, unmanaged high blood sugar over time can damage blood vessels, increase inflammation and make it harder for your heart to work efficiently. The good news is that small, realistic changes can add up to a healthier heart and better blood sugar control.
What We Hear from Real People About Heart Health & Diabetes
As a dietitian and diabetes educator, I talk with clients every day who are trying their best to manage their blood sugar and heart health, but they often feel overwhelmed by all the advice out there. Here’s what I hear the most from real people living with diabetes:
- “I know I should eat healthier, but I don’t want to give up my favorite foods.”
- “I don’t even know where to start with heart-healthy eating — where should I begin?”
- “Exercise feels like one more thing on my to-do list. How do I make time for consistent movement?”
- “I’ve been told to eat less salt, but how do I do that without making my food taste bland?”
- “Do I really need to worry about my cholesterol if my blood sugar is well controlled?”
Sound familiar? You’re not alone. That’s why this month, we’re breaking down heart-healthy diabetes management into simple, doable steps—no confusing nutrition jargon, no extreme restrictions, just real strategies that work.
Small Steps for Heart Health
If you’re feeling overwhelmed, you don’t have to change your life overnight. Even one small step today—whether it’s adding an extra serving of fiber, going for a 10-minute walk, or swapping out a high-sodium snack—can improve your heart health and support your blood sugar while you’re at it.
- Grain Swaps: Instead of refined grains like white bread, choose whole-grain options for more fiber.
- Skip the Fried Foods: Instead of fried foods, opt for grilled or roasted choices.
- Flavor Without Salt: Use lemon, garlic, dried herbs and spices instead of reaching for the salt shaker.
- Heart-Smart Fats: Add avocados, nuts, seeds and olive oil to meals instead of saturated fats like full-fat dairy and butter.
- Achievable Movement Goals: Just two 10-minute walks a day can make a difference for blood sugar and heart health.
