Foods that are good for your heart when you have type 2 diabetes

This article is professionally consulted with - Master, Doctor Pham Van Hung - Interventional Cardiologist - Department of Medical Examination & Internal Medicine - Vinmec Da Nang International General Hospital.

The optimal eating plan for people with diabetes has two goals: controlling blood sugar and protecting the heart. Building a menu with vegetables, fruits, whole grains, healthy proteins and unsaturated fats will help people with type 2 diabetes have a good meal and avoid diabetic heart disease.

1. Legumes

Fiber lowers blood sugar, and legumes are a great source of fiber in your diet. Besides black beans, white beans,.. Try lentils and peas. Eating one cup of cooked beans a day can lower your HbA1c levels, as well as lower your blood pressure, resting heart rate, and blood triglyceride levels, thereby reducing your risk of diabetic heart disease. This type of food may also reduce the risk of stroke.

2. Oats

Fiber comes in two forms: 1) Insoluble fiber in whole grains and 2) Soluble fiber in beans and oats. Soluble fiber helps lower blood sugar and cholesterol to protect your heart. The less processed oats, the more nutrients, suitable for use to prevent cardiovascular complications due to diabetes.

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3. Red raspberries

Many berries are packed with nutrients, but raspberries are a superstar for blood sugar control. Each cup of red raspberries (about 232g) has only 5 grams of sugar with lots of fiber. Along with fiber, this fruit is also great for heart health because it contains nutrients that fight inflammation and LDL (bad) cholesterol.

4. Almonds

Nuts provide protein, healthy fats and carbohydrates (carbs), along with some fiber and important nutrients. In particular, almonds help stabilize blood sugar, cholesterol and blood fats, making them a healthy hunger-satisfying snack for people with type 2 diabetes. If you don't like almonds, you can substitute a few pecans - which are almost like walnuts but elongated, also help improve insulin resistance and are linked to a lower risk of heart disease.

5. Grains

Choosing the right carbs to eat is very important if you want to control your blood sugar. When you want to eat bread or pasta, choose whole grains. Unlike refined and processed varieties, whole grains have the bran and germ intact, which helps reduce the risk of diabetic heart disease. Besides fiber, this cereal is also rich in nutrients like B vitamins, magnesium and selenium. Whole grains also slow the normal rise in blood sugar after a meal and help you feel fuller for longer.

6. Flaxseeds

With their super small size, flaxseeds work against high blood sugar and cholesterol levels. A nutrient in flaxseeds, Secoisolariciresinol diglucoside (SDG), helps fight the buildup of plaque on artery walls that leads to heart disease, thereby lowering total cholesterol, especially the “bad” LDL, and boosting it. the “good” HDL. Try processing flaxseeds in a blender and sprinkling them over oatmeal or yogurt. You can also use flaxseed in place of some flour in recipes.

7. Barley / Barley

Barley belongs to the whole grain family, making a delicious ingredient for healthy soups and side dishes. Also known as barley, they are rich in beta-glucan fiber, which lowers both cholesterol and blood sugar levels, thereby supporting heart health and managing diabetes. Choose barley with a shell that has not lost its whole-grain state when processed.

8. Fatty fish

Fish like salmon, herring, and sardines are rich in unsaturated fats - also known as omega-3 fatty acids, which are good for heart health. Regular intake of these nutrients can help ward off the risk of vision damage related to diabetes, or diabetic retinopathy. The recommended dosage is one 85g serving of fatty fish twice a week.

9. Green leafy vegetables

Low in calories, green leafy vegetables like spinach and lettuce are not only a staple for salads, but are also packed with nutrients to support good health. Eating 1-2 servings of green vegetables per day will reduce the risk of cardiovascular complications from diabetes. Green leafy vegetables are rich in vitamins C and E that help fight inflammation, while fiber helps lower blood sugar levels.

10. Broccoli

This vegetable is always at the top of most “superfood” lists with its ability to control blood sugar very well. Broccoli contains a phytochemical called sulforaphane, which lowers blood sugar. What's more, just eating one cup of broccoli a day can help reduce the amount of calcium that builds up in the arteries. Other cruciferous vegetables may offer similar benefits, such as Brussels sprouts, cabbage and cauliflower.

11. Pumpkin Seeds

You can add pumpkin seeds to salads for crunch as well as control diabetes. Pumpkin seeds help lower blood sugar levels after meals, and magnesium supplements support heart and bone health. Buy unsalted pre-roasted nuts, or you can roast your own and eat the delicious after-baked shells for an extra fiber boost.

12. Extra Virgin Olive Oil

Although fat does not raise blood sugar levels, it can affect heart health. Saturated fats that come from animals pose the greatest risk to the heart. Among plant-based fats, extra virgin olive oil is highly regarded and may even protect the heart, thanks to its polyphenolic compounds. Olive oil can help your body use insulin better, lower blood pressure, and reduce your risk of heart disease and stroke.

13. Kefir

This is a drink made from fermented milk similar to yogurt, which is rich in beneficial bacteria. One study found that taking 2.5 cups of kefir daily for 8 weeks reduced A1c results in people with type 2 diabetes. Kefir can include some good bacteria such as: Lactobacillus casei, Lactobacillus acidophilus and Bifidobacteria. Kefir also helps lower blood pressure, a major risk factor for heart disease.
Above are the foods that are good for the heart when you have type 2 diabetes, you can refer to and add to your daily diet to help improve your health better.

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