Is Your Plate Heart Healthy?

Heart disease and stroke are the leading causes of death in people with diabetes, yet many people are unaware there is a connection. If you or a loved one has diabetes it is important to know how to reduce your risk of heart attack and stroke.

"Currently, 2 out of 3 people with diabetes in the United States die from a heart attack or stroke," says Sue McLaughlin, RD, CDE, President, Health Care & Education, American Diabetes Association. “Diet and exercise can help reduce the risk of developing diabetes-related complications such as heart attack, stroke, kidney disease, blindness, and amputations. In many cases, medicine is also needed to keep diabetes under control."

The American Diabetes Association offers these healthy eating tips to help prevent the risk of heart disease and stroke in people with diabetes:

• Choose whole-grain, high-fiber foods. Try a grain like barley for a new taste.

• Eat plenty of vegetables and fruits. Shoot for a rainbow of colors.

• If you drink alcohol, stick to 1 or 2 drinks at the most.

• Ditch the saltshaker. Try fresh herbs and spices.

• Avoid trans fat, which is found in many pastries, cakes, french fries, crackers and other processed foods and packages. Also, limit intake of foods high in saturated fat and cholesterol.

• Choose non-fat dairy, and have several “meatless meals” every week. Use beans, veggie burgers, lentils and other sources of vegetarian protein.

People with diabetes also can reduce their risk for having a heart attack, stroke, and other complications by following the ABCs of diabetes:
• A: Average Glucose - A1C (a measure of average blood glucose). Most people with diabetes should get an A1C test at least twice a year, which measures how well blood glucose has been controlled over the past 2-3 months. The goal for most people with diabetes is an A1C less than 7%, which is an estimated average glucose of less than 154 mg/dl.

• B: Blood Pressure - People with diabetes should have a target blood pressure of less than 130/80 mmHg.

• C: Cholesterol - LDL (bad) cholesterol should be below 100 mg/dl; HDL (healthy) cholesterol should be above 40 mg/dl for men and 50 mg/dl for women; triglycerides should be below 150 mg/dl.

The following is a heart-healthy recipe for two:
Chicken Lettuce Wraps
(From Diabetes & Heart Healthy Meals for Two)

Serves 2; 2 wraps per serving
Preparation time: 15 minutes

To turn this dish into an entrée, omit the lettuce leaves and serve the chicken over steamed brown rice. Try the leftover sweet chili sauce in Thai dishes or add a bit to dipping sauces.