Dark leafy greens, fish, whole grains, low fat dairy products, and some carb sources may help manage diabetes and lower your risk of heart disease.
Diabetes is a health condition in which the hormone insulin doesn’t function properly, which can lead to high blood sugar (glucose) levels.
Over time, this may damage your arteries and blood vessel walls, which could increase the risk of developing long-term complications like
According to the Centers for Disease Control and Prevention (CDC), people with diabetes have
Diet plays a key role in managing blood sugar levels in diabetes and lowering your risk of heart disease.
Keep reading to learn more about some heart-healthy foods to add to your diet if you have diabetes.
If you’re not sure where to begin with your heart-healthy diabetes diet, speak with a healthcare professional or a registered dietitian. They could help you form a new diet based on your health goals.
Heart-healthy foods help lower your risk of having heart disease in the future. They do this by reducing your blood pressure, overall cholesterol, LDL (bad) cholesterol, triglycerides, and fasting blood sugar.
They may also contain high levels of antioxidants. These protect against oxidative stress and inflammation, which contribute to the development of heart disease.
In general, “heart-healthy” means:
- Limiting foods high in sodium, cholesterol sugar, trans fats, and saturated fats.
- Prioritizing foods high in fiber, vitamins, minerals, protein, and unsaturated fats.
Leafy green vegetables are high in fiber, which may help lower blood glucose levels and manage diabetes. Research suggests that, along with other produce, they’re one of the most beneficial vegetables for cardiovascular health.
For instance, spinach is
Consider eating the following leafy green vegetables to help form a heart-healthy diet for diabetes:
- spinach
- kale
- collard greens
- cabbage
- Bok choy
- arugula
These greens can be incorporated into any salad with a low fat, low sugar salad dressing.
Some types of cold-water fish are high in omega-3 fatty acids, which
Some heart-healthy fish to consider eating include:
It’s important to note that how you cook fish also plays a key role in managing cardiovascular disease.
A 2021 review found that frying fish could increase the risk of heart disease and heart attack, whereas nonfried fish may lower the risk of the two conditions. Consider baking, poaching, or steaming your fish instead of frying it.
Nuts are high in heart-healthy fats, vitamins, and minerals.
A 2023 review of research found that eating around 30 grams (g) of nuts per day may help lower the risk of heart disease and heart disease-related death. Eating 50 g daily may also help lower total and LDL cholesterol levels.
The authors conclude that more research is needed to understand how eating nuts could affect blood sugar levels, but eating nuts doesn’t worsen diabetes.
Some nuts to consider adding to a heart-healthy diet include:
Nuts are high in calories, so remember to measure out your portions beforehand. One serving is about 24 almonds, 12 macadamia nuts, or 35 peanuts.
Consider replacing saturated and trans fats with healthier unsaturated fats, such as olive oil.
Olive oil has antioxidant, anti-inflammatory, and metabolic properties that may boost heart health and be beneficial for people living with diabetes.
According to the
Consider using olive oil for cooking or adding it to salads.
Eating low fat dairy products like cow’s milk, cottage cheese, and yogurt has been shown to lower the risk of type 2 diabetes and heart disease. They also provide important nutrients like protein and calcium.
It’s important to avoid flavored or sweetened yogurt, especially if you have diabetes. These usually contain high amounts of added sugars, which could cause blood sugar spikes. Instead, opt for plain options instead.
A heart-healthy snack option for diabetes is low fat plain Greek yogurt topped with mixed berries.
Whole grains form an important part of a balanced diet for diabetes and heart health because they’re high in fiber.
Research suggests that eating enough fiber every day could help reduce the risk of health conditions like diabetes, heart disease, heart attack, and stroke. They could also help reduce cholesterol and blood pressure.
Some whole grain foods to consider adding to a diabetes-friendly diet include:
Avocados are an excellent source of monounsaturated fats, which are associated with lower levels of heart disease.
Try spreading avocado on whole grain toast and top it with olive oil and pepper. You can also work it into many different dishes.
Non-starchy vegetables are lower in carbs than starchy carbs, so they’re less likely to cause a blood sugar spike, according to the American Diabetes Association (ADA). They’re also high in fiber and vitamins and low in calories, cholesterol, and carbs.
Some non-starchy vegetables to consider eating include:
Pulses and legumes like beans, lentils, and chickpeas could help manage diabetes and boost heart health.
These foods are high in fiber and have a low glycemic index, which means they’re less likely to cause blood sugar spikes.
Beans can be easily added to soups, casseroles, chilis, salads, or dips. If you buy canned beans, choose the low sodium option.
Herbs and spices can give food flavor without adding sodium. A low sodium diet is important to keep your blood pressure in check.
Some herbs and spices to consider adding to dishes include:
Over time, unmanaged diabetes may increase your risk of developing complications like heart disease.
Making dietary changes, such as eating low fat dairy, non-starchy vegetables, and heart-healthy fats could help you manage your blood sugar levels.
Consider speaking with a healthcare professional or registered dietitian, too. They could provide information about portion size and meal planning to set you up for a heart-healthy lifestyle.
