Carol Grafford, a diabetes educator at Portage Health System in Hancock, Mich., has lived with diabetes for more than 30 years. Simply having diabetes increases her chances of having a heart attack or stroke by 400 to 600 percent. Fortunately, she knows she doesn't have to sit back and wait for a stroke or heart attack to happen. There are many things she does that have been shown to maintain her health. They include:
1. Being a non-smoker and avoiding second-hand smoke as much as possible.
2. Keeping cholesterol and blood fats under control. For many people with diabetes an LDL or bad cholesterol level less than 70 mg/dL, HDL or good cholesterol over 40 mg/dL in men or 50 mg/dL in women, and triglycerides under 150 mg/dL are desirable. Grafford keeps her meat portions small and makes certain to include heart healthy fats and plenty of vegetables, fruit, and whole grains in her diet.
3. Controlling blood pressure. Always strive for less than 130/80 mmHg. Eating fruits and vegetables, being active, and limiting salt and alcohol also help keep blood pressure under control.
4. Staying physically active at least 30 minutes or more a day. Grafford does this through walking. In addition, she is a yoga enthusiast.
5. Losing weight if overweight. Grafford doesn't have a weight problem but this is a concern for many people with diabetes. Even a 10-pound weight loss can help.
6. Keeping blood sugar under control. An Alc level, or long tem measure of blood glucose control, of less than seven percent is recommended. Since Grafford has Type 1 diabetes, she has to use insulin to control her blood sugar. Currently, she uses an insulin pump, which she uses to check her blood sugar several times a day; she then adjusts the amount of insulin she receives from her pump based on her blood glucose readings, amount and types of food she eats, and her physical activity level.
7. Controlling stress levels. For Grafford, yoga has been a big factor in managing stress. She also works hard to balance work, family, and fun.
8. Avoiding large amounts of alcohol, although Grafford chooses not to drink at all.
9. Taking medications as prescribed and getting regular check-ups.
All of these heart attack and stroke risk factors are controllable and are related to how we live.
While medications and insulin are important for many with diabetes, they are not the sole solution. Food, physical activity, and staying tobacco-free are always important considerations whether you have diabetes or not.
Grafford said, "I think of my body as an incredible gift that lets me do the things in life that are important to me. If I take good care of my body, I'll be able to do those things a whole lot longer."
To help keep your heart working properly, the Upper Michigan Cardiovascular Associates, PC and the U.P. Diabetes Outreach Network have teamed up to bring you a free recipe booklet. It includes several heart healthy recipes along with a "Recipe for a Healthy Heart" - the steps you can take to lower your risk of having a stroke or heart attack. Recipes are available on line at www.diabetesinmichigan.org. Click on heart health at the top of the page. You can also call 1-800-369-9522 from anywhere in the U.P.
If you are concerned about your heart health, ask your health care provider if a visit to the U.P. Cardiovascular Associates is needed. They have outreach clinics across the U.P.
Mary Elliott is an RN BSN, with Bay Mills Community Health and Ann Constance is with the U.P. Diabetes Outreach Network.
